First time to get in shape in my life.. help! :)

[HerculesMO]

Hi folks,

I am currently trying to get in shape for the first time in my life. I had gone to the gym on and off for a year but it was never a big thing, I did some cardio, some weights, and never really knew was I was doing.

I'm currently at 6 feet tall, about 196lbs. I'm 25 years old. Last time I tried to bench anything, I got up to like 160lbs, though I'm sure my body won't even do that much now. I can do a handful of pushups and I'm DONE.. pathetic, yes I know

Either way... I have had a tough job and I recently started a new one, so the ability for me to work out has greatly increased. I also joined a new gym with longer hours (and better equipment).

Anyways, before I make this a life story... I just need a bit of advice.

My goal really is to lose some fat -- I don't mind the weight though I am getting a bit of a belly and I don't like it. I want to have a more defined chest, arms, legs... the whole deal. I have been skimming this forum for a week or so, and from that I've gotten a lot of questions to ask.

First... no cardio? I was pretty good with doing my cardio 3 times a week when I was working out, though it's dropped off a lot since then. I am reading continually that cardio isn't required, so I am a bit confused... I thought cardio was key to losing weight and burning fat?

Second... as far as 'gains' go. I was never able to make any real 'gains'. Maybe 10-15lbs in the span of months... I think this is likely due to my lack of proper dieting, and I've just gotten the fat burning pack from ALN, so the protein should help a bit if I take it religiously.

Next... how to start out? I am not trying to hurt myself, just trying to get into good shape. I don't know how much weight to start with, and how I should increment it either. I am going to follow the WBB routines for now, but any insight on that would be appreciated.

Any other tips would also be appreciated to help speed the process along. I've read I should drink like a gallon of water a day or something... not sure if that's right but like I said, I'm totally unsure of where I'm headed here.

I appreciate all your help. I will be signing up for FitDay as well so I can watch my calories.

[getfit]

what's your training split looking like? diet?

[Built]

Hi there!

"First... no cardio? I was pretty good with doing my cardio 3 times a week when I was working out, though it's dropped off a lot since then. I am reading continually that cardio isn't required, so I am a bit confused... I thought cardio was key to losing weight and burning fat?"

- Nope. Caloric deficit will make you lose WEIGHT. Heavy lifting will preserve muscle and force your body to drop fat.

"Second... as far as 'gains' go. I was never able to make any real 'gains'. Maybe 10-15lbs in the span of months... I think this is likely due to my lack of proper dieting, and I've just gotten the fat burning pack from ALN, so the protein should help a bit if I take it religiously."

-Nope - but it will work with you and your diet plan. Protein is still calories - it's just food.

"Next... how to start out? I am not trying to hurt myself, just trying to get into good shape. I don't know how much weight to start with, and how I should increment it either. I am going to follow the WBB routines for now, but any insight on that would be appreciated."

Read my cutting link in my sig. And if you're comfortable doing squats and deads, you can always try Baby Got Back for a lifting split, although any of the WBB routines are good places to start as well.

Lift something that feels to light for your very first workout. Increment until you feel it the next day. I'd suggest you keep your sets in the 6-10 rep-range until you find your groove - probably a few weeks. It might help your joints get conditioned a bit, too.

Welcome to the board.

[Skinny Fat]

I'm currently at 6 feet tall, about 196lbs. I'm 25 years old.

Congrats. You're almost my exact size & age.

First... no cardio? I was pretty good with doing my cardio 3 times a week when I was working out, though it's dropped off a lot since then. I am reading continually that cardio isn't required, so I am a bit confused... I thought cardio was key to losing weight and burning fat?

Cardio's not the key to doing anything besides being better at cardio exercises. Now, that's not a bad thing, necessarily. But you're on a bodybuilding site, and the guys here all want to turn any calories that go into their bodies into muscle. You can't do that if you're wasting calories on swimming or riding a bike. I'm not a 'bodybuilder' per se, so I don't see anything wrong with going for a run a couple times a week if that's your thing. If you want a balance of being able to swim 1000m and being able to bench press 200 lbs, then go for it. But, quite simply, if you want to lose weight, you need to eat fewer calories than you burn. You're really not going to up the number of calories you burn by that much unless you're a marathon runner or something, so you should instead eat less.

Aside from that, start low on the weights. Who cares if you look like a wuss for a week while you're getting the hang of it? Lift what you know you can lift, and work up from there.

Diet is the key. Eat plenty of protein for your LBM, and watch the number of calories you're taking in aside from that.

[HerculesMO]

Wow so ideally.. I only need to work out 3 or 4 times a week, depending on what I'm doing eh?

I used to do 5 days a week but it was hard to keep up with. I just have to work out a diet plan over the weekend... tonight and saturday I'll do that and buy groceries.. with everybody's help of course

[Built]

3-4 days a week with heavy lifting is ideal.

Diet really is key here.

We can help you work it out. Start tracking what you're eating on www.fitday.com now, so we can help you figure out your diet.

[HerculesMO]

Built, I read about your protein pancakes that you eat... are they any good, and how do you make them?

Thanks

[HerculesMO]

I should add... using this little electronic gizmo, I come out at about 22.5% body fat. I am not sure how accurate it is, but I keep getting similar readings from it..

[Built]

Protein Waffles

I make 'em all the time. Ignore the bodyfat gizmo.

[midee1]

Protein Waffles

I make 'em all the time. Ignore the bodyfat gizmo.

Dem wafflies are teh shiznit.


Translation: GOOD STUFF!!!!