...Help? Wanting to get into shape.

[KaraBulut]

It's going to depend on your goal.

Are you wanting to lose fat? Put on lean mass? Just tone up what you have?

 

[Nephelauxetic]

That's difficult. I think for building muscles you need to go to a gym. You can also do it at home but you need at least a barbell, dumbbells, a bench, lot's of weights and a rack for squats. You can get that equipment for ~500$. At least that's what I paid for it... weight's are damn expensive.

The second problem is that it is rather difficult to loose fat with weight training. It can work very well but you really have to know what you're doing... I'd suggest some Tabata routine.

Without any equipment it's really though: try crossfit.com and check out the vids and workout of the day. But that's fucking hard

For just loosing fat I'd go running: you don't need lot's of equipment - good shoes are important. The first months I'd work on endurance (not too fast and rather long runs). Then it's wise to include some interval trainings. Intervals are very efficient for speed increase and fat-loss. They produce a big after burn effect which will melt down the fat. The result is a rock hard body.

I tried all of it. Unfortunately it only worked for the endurance and speed and not for the rock hard body... A lot of sport also causes a lot of hunger

Cheers
Neph

 

[Nephelauxetic]

Google some phrases like:

men getting in shape
exercises for men to get in shape
exercises without a gym membership

It's very difficult to judge the hits. 90% is just rubbish at all. They all want to earn on the big fat and scrawny guys.

 

[Nephelauxetic]

I can't build muscle at all with just sit-ups and push-ups?

Only at the very beginning or if you have a very very good genetic ability to gain muscle.

 

[3nipples]

You already have everything you need to get into great shape. All you have to do is work out a diet plan and start using the swimming pool you already have access to. It's one of the best workouts there is. You get aerobic exercise, toning on most of your muscles (evenly!) and stress reduction all in one.

Once spring comes around, you'll already be well on your way to being nicely toned and then you can start thinking about adding some additional muscle if you think you need it.

 

[Nephelauxetic]

Also in books 90% is bullshit. Hey seriously... have a look at these body builder guys who wrote those books. Do you really think that they are smart enough to understand the difficult biological process of muscle growth, fat and sugar metabolism? They all have great genetics and most of them take hormons (anabolic steroids, HGH etc...) - so they can train whatever they want and grow muscles on it. But this doesn't help the scrawny and fat guy.

I can suggest the "New Rules of Lifting" book. And any book by Stuart McRoberts for those who are interested in the topic.

 

[KaraBulut]

I'm basically wanting to lose weight and maybe put on a little bit of muscle.

^I actually have a membership to the local pool that I haven't been using. I'm planning on going today.
I can't build muscle at all with just sit-ups and push-ups?

Think of getting in shape in 3 phases:

In the first phase, you want to get your heart and lungs in shape (cardio) and strengthen your muscles (core training). This gets you past that "I'm gonna throwup" feeling and gets your out-of-shape muscles back in shape so that you don't injure yourself. The swimming, push-ups and sit-ups will do this. You can also run or do treadmill or attend an aerobics or yoga class.

In the second phase, you begin focusing on different muscles. You can just do a moderate amount of weight to strengthen and tone. You can do this with elastic bands, a couple of dumbells or a home gym.

In the third phase, you begin building muscle. This is where most guys thing they should start. And that's why they get frustrated with their lack of progress, they injure themselves or quit after the holidays are over.

I'm always surprised when I hear people say they can't afford a gym membership. Where I live, a membership at a nice gym costs about $35-45/month. If you join a more bare-bones place like the YMCA, it's more like $30/month. Compared to beer and cigarettes, it seems like a bargain and a much better investment.

 

[D_Pipa]

I have just joined the gym today, did some workouts with my fit personal trainer. it costs Mr. about $55, it may be expensive but I joined in the posh gym, it includes a massive swimming pool, sauna and steam room. Usually, a normal gym would cost you about $15 - $40 for the membership. Surely, you could not afford it?

 

[conroeguy]

You don't need a gym to get into shape. Bootcamp style workouts work great. Pushups, Pullups, crunches, squats and cardio can combine to make a workout that would make the biggest badass in the free wieght section of any gym vomit.
swimming is great and will def get you slimmed down if that is what you are looking for
Check my blog

copfitness.blogspot.com

can't post a link on here yet, don't have the required 25 post yet

 

[Nephelauxetic]

Well ... I can't do 100 roper push-ups.... And forget about pull-ups...
I think a person able to do 100 pull ups is either very very thin and light or has a terrific genetic ability for force endurance.
And then 300 squats... I don't really get why that's usefull at all. I think you have to do them very quickly to get in a kind of endurance things...

I'm still not sure how this is works for a chubby beginner

 

[conroeguy]

Those numbers don't, but, doing what you can might surprise you.
You could walk a lap on a track and then do 10 pushups and 10 crunches and walk a lap and repeat. If you can't do real pushups then do them on your knees. You can change things up, the trick is intensity. I consider myself fit and have been working out constantly for over 10 years, I weigh 185 lbs and it would take me 45 minutes to do 100 pull up and it is a true challenge. You can slowly up the cardio by jogging the straight aways and walking the curves on the track.
Without a doubt it is important to get out there and do something, TODAY, not next week.

 

[Nephelauxetic]

Without a doubt it is important to get out there and do something, TODAY, not next week.

Damn it! -10°C (14°F) out here

 

[3nipples]

Damn it! -10°C (14°F) out here

You burn calories faster when it's cold...

 

[conroeguy]

Damn it! -10°C (14°F) out here

I wouldn't know anything about that, it is going to be 65 f here today.