im new to workin out so i just signed up at the golds by my house on wed. and i have about 1-2 more weeks till i can lift weights again.(doctors orders) i have been doing about 30-45 minutes of cardio since wednesday. 5 min stationary bike (the one with the back rest, i dunno if that makes a difference) 5 min stair steps (i think the machine is called AMT), 10 straight incline crunches, then 10 left and right side incline crunches 10 straight incline crunches again and back to the bike for 10 min. for a cool down. is this to much or do i need to do more? and if i do need to do more what do you reccomend i do? im tryin to lose weight and build a little muscle, not bulk up like the incredible hulk. like i said im new to workin out so i honestly dont know jack about this. any information would help. and if you have any questions for me please ask
It seems like your goal is to lose as much fat as possible, and put on some muscle.
Can you give us an idea of your current height/weight/fat % right now (or just ballpark -- i.e. "I'm really obese" or "I'm a little chubby")?
As long as you are doing something reasonable training-wise, then 80% (I just make up statistics) of your progress will come through diet.
Could you also indicate your will power (i.e. "I could literally not eat for a week if it meant great progress" vs. "I'll try to fix a few things but I'm not changing my life") and how often you are able to train and for how long?
And why did the doctor order you not to workout? Do you have some kind of heart condition or anything? Any asthma or heart problems?
Answer these for me and I'll help you come up with a plan.
Last edited by KingJustin; 05-08-2009 at 01:44 PM.
Like KingJustin said, you need to provide us with a bit more info in order to get the best response possible.
If your goal is to lose weight then you should focus on adjusting your diet so that you're eating below maintenance, getting your protein and making clean food choices. You have to be consistent otherwise results will not be optimal.
You could try doing cardio 3-5 times a week on days that you don't lift (or at least 8 hours away from the lifting session). Maybe do a 5-10 minute warm-up on medium intensity, 15 minutes at a higher intensity level and a warm-down of 5-10 minutes. Don't burn yourself out doing cardio for hours everyday, you burn more fat after doing cardio than you do while actually doing it.
ok thanks, im 20 5'8 and 154 lbs im not "fat" but i could definitely be in better shape. im not suppost to lift cause i was in a car accident. i am willing to work my ass off to get the body i want. i have also been considering doing some swimming while i am there too since i swam for like 10 years. after high school (2 years ago) i pretty much quit all exercise. also when i am able to start lifting again would the wwb1 routine be the best route to go even though i dont want big bulk?
Try Starting Strength by Mark Rippetoe.
Over the next 2 weeks, make sure to eat enough so that you don't lose weight. Keep protein intake high all the time.
You can keep going to the gym and doing cardio. Over the next couple weeks, work out up to 5x/w doing cardio. You can do long-slow distance on the track (preferred), treadmill, pool, bike, or stairmaster. Do that about 50% of the time. I don't know how long you can go for, but just stick to the same thing. i.e. there's no point in going to the pool and swimming long distance for 30 minutes and then running for 30 minutes and then biking for 30 minutes (not really, anyway). Just spend 25 minutes to an hour on long-slow cardio.
The remaining 50% of the time, do "hard-run-but-not-quite-sprint-because-you-don't-want-to-get-injured" repeats. i.e. run the straights on the track and walk the curves. Start with a mile total (ish) and work up a little. Maybe add in some hill work.
If you can do push-ups/sit-ups/pull-ups/standing squats, then I would do those, too. Do them in a circuit and try to tire yourself out. For example, do 1 pull-up, 3 push-ups, 5 squats, and 7 sit-ups as many times as you can in ten minutes. Then try to beat it next time.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2