Working Out from Level 0

[DocDar]

So it's been a really long while since I've worked out, mostly out of laziness so it's time to get back to it. Since I'm starting from the ground up I wanted to know if anyone has any suggestions on workout routine and such. I'm also looking to eat a little better but since I'm on a college budget eating healthy gets difficult. Any and all help is appreciated. If this ifo helps I'm 5'9, 21 and kind bobble between 185-190...My goal is to get down to 160...muscle and tone I'll figure out later but my main focus is to slim down a little flatten my torso around the stomach and pecs. Mostly the pecs dive they're not quite manboobs but they're on their way

 

[kallipolis]

I recommend that your first step be reducing the flab that you have accumulated.

Learn to walk, and walk for at least ninety minutes daily at a brisk pace, apart from routine walking.

I note your reference to a tight budget.

Eliminate all fast food, sugar, pastries, bread, candies, sodas and focus on eating fresh fruit, vegetables and a dairy protein such as a slice of cheese daily.

When your weight reaches 170 lb. then begin working out at your gym. Obtain appropriate advice from a member of the gym staff, or find work out routines on You Tube.

Your pectorals can be tightened, and firmed with bench presses, or you may wish to consider press ups on your living room carpet as an alternative approach to dealing with your drooping pecs.

Discipline, and dedication will create the results that you desire.

 

[silverbelt]

As with all goal-based endeavours, goals are meaningless without a timeframe. You're much more likely to achieve your goals if they are Specific, Measurable, Attainable, Relevant and Time-based (some of my project management coming through there ) Making SMART goals means setting yourself highly achievable chunks of progress that have a deadline. Doing this will keep you motivated.

kallipolis has the right idea. I'd like to add that it pays to eat around 5-6 times a day (every 3 hours or so), and keep your protein intake high, especially after workouts.

 

[codeerror]

I agree with kallipolis, but I don't see any reason why you shouldnt start working out in a gym right away. Extra muscle mass will make your metabolism faster and help burn fat.

 

[kallipolis]

I agree with kallipolis, but I don't see any reason why you shouldnt start working out in a gym right away. Extra muscle mass will make your metabolism faster and help burn fat.

It is always wise to work on improving our cardio vascular health for some weeks with a daily 90 minute walking routine before commencing weight training. Improving our cardio vascular health enables us to better cope with heavy physical exercise.

 

[KaraBulut]

My goal is to get down to 160...muscle and tone I'll figure out later but my main focus is to slim down a little flatten my torso around the stomach and pecs. Mostly the pecs dive they're not quite manboobs but they're on their way

I agree with kallipolis, but I don't see any reason why you shouldnt start working out in a gym right away. Extra muscle mass will make your metabolism faster and help burn fat.

Reinforcing something that codeerror alluded to...

Don't think of "losing fat" and "muscle tone" as two different things. They're really the same thing. There's a couple of reasons why:

1. Dieting: Where many people go wrong is focusing only on food and guilt about eating. To have a healthy body, you have to eat. So, portion control and healthy choices are important but don't think of your weight problem as only a food issue.
2. Metabolism: When you start reducing your caloric intake, your body begins to slow metabolism to keep from consuming calories. It's like changing the thermostat to save on your gas bill- your body senses that there's not as much food, so it slows down to keep from using fat stores. The way to avoid this is to exercise and work your muscles with aerobic and resistance exercise with the knowledge that more muscle uses more calories.

The best solution for you is to first focus on getting back into good cardiovascular shape- walk, treadmill, stair-climber, elliptical, running, swimming- all things that work muscles and work your heart and lungs.

Begin working core muscles- abs and the muscles around the spine to strengthen the support system of the body so that you can avoid injury. Situps, yoga, callesthenics, aerobic classes- all things that will help you get your core back in shape.

Then you can introduce weights and resistance exercises to get your muscles back in shape so that they use more energy and help you consume the food that you're eating so that it doesn't get stored as fat.

 

[DocDar]

I once heard that the only exercises you really need to do are push ups, sit ups, and pull ups...is there any truth to that?

 

[KaraBulut]

I once heard that the only exercises you really need to do are push ups, sit ups, and pull ups...is there any truth to that?

Depends on what your goals are. Using your body for resistance is not a bad thing. But doing just those three things are going to limit to progress.

 

[kallipolis]

No, no truth to this, if you wish to develop a healthy, and attractive body.

 

[justsimon]

I once heard that the only exercises you really need to do are push ups, sit ups, and pull ups...is there any truth to that?

Depends on what your goals are. Using your body for resistance is not a bad thing. But doing just those three things are going to limit to progress.

Also, I hate doing all three of those things. It's important to find a routine that you enjoy.

I started a new routine about a month ago. I'm in school and on a budget, too, so my goals were:

· Come up with something that fits into an already tight schedule
· Start with a reasonable workout that is challenging, but not frustrating
· Focus on making it a part of my routine​

So, four days a week I wake up, eat a snack and workout for about 40 minutes. I keep track of each exercise (for accountability). I also walk or bike everywhere. In a couple of weeks, once I settle into my school schedule, I'll increase my workout time.

Food wise, I'm on a very restrictive diet for health reasons so I already make most of my meals. It's cheaper and healthier.