Need to get in shape.

[Violent Apathy]

So I'm horribly out of shape, can run like 10 feet before getting winded heh. Not overweight, quite a bit underweight in fact, fast metabolism and i smoke. Anyways I need to get in shape before the end of this school semester, what do you guys recommend for a daily workout and as far as dietary concerns (at least those of you actually in shape )?

[pdiggitydogg]

All you need to do is set a starting point.
If you literally cant run 10 feet w/o getting winded, start with just walking 2 miles every other day (the mall is good for this). The very DAY you feel comforable after walking that much, add another mile. When you've got 5miles in maybe start to run a mile or two in addition to mild free weights.
If you dont want weights, maybe invest in a $20 pull-up bar that goes in a door frame. Pull-ups are VERY good for you and work lots of muscles at the same time.
Dont forget the crunches/situps and pushups (theyre free and require nothing) - even if you just do them during the commercials while watching tv you'll get into better shape. The tip is to not count how many you do, but continue to do them until you physically CANNOT do another. Numbers tend to trick people into thinking "thats good enough"

[mylittlecivic]

Same with me i've been real lazy and now i get winded easy im gonna start off just walking a few miles everday if possible

[GT40FIED]

Running 10ft? Hell...I can barely WALK 10ft. without stopping for air. The walking thing works well...winter break before last I used the treadmill at my moms and got up to between 2 and 3 mile a day. I don't know about pull ups...no way I'm pulling that off.

[CD5Passion]

Originally posted by GT40FIED
Running 10ft? Hell...I can barely WALK 10ft. without stopping for air. The walking thing works well...winter break before last I used the treadmill at my moms and got up to between 2 and 3 mile a day. I don't know about pull ups...no way I'm pulling that off.

i feel like a jackass for laughing but that's funny, I bike alot. hoping that will help me get back into shape too. my friend has my freeweights...bastard

[pdiggitydogg]

I feel so closed in right now...way too cold to go for runs and I hate it. Dont even mention treadmill...I hate those things.

[ebpda9]

run with your mouth closed and it is all gonna be fine.

[Wren57]

Not to sound like a jerk, but if you want to get in shape, get off your ass and get in the gym. running works too, but strength training is the best way to get in shape. if you are really out of shape to the point of barely being able to do pushups/situps, they wont help... you gotta lift as much weight as you possibly can, but you have to be able to repeat it (reps) 6-12 times, or it is essentially useless. sure maxing out on the bench press is fun, but it doesnt build muscle or burn fat (muscle burns fat). ask any questions you got... I went from lifting next to nothing and being a scrawny slim-shouldered kid to benching 200+ and having that V shape... so ask any questions...

[dabouncerx24]

Originally posted by highlander
you gotta lift as much weight as you possibly can, but you have to be able to repeat it (reps) 6-12 times, or it is essentially useless.

Please explain further.

[pdiggitydogg]

Yeah...thats wrong man. Its totally unhealthy to just start liftin the weights, especially at max weight. Its so much more important to build up cardio as a base. That way, its possible to exercise longer and obtain better results.

[GT40FIED]

Well...lifting weights is pretty much out for me. I can lift a max of about 50lbs...but that's only because my legs are freakishly strong and 50lbs seems to be about all I can keep a grip on. If I were doing freeweights, that number goes down to about 10-15lbs probably. I'm thinking about starting up in martial arts again. Maybe Bushido or Muay Thai. That should be good for something.

As for gyms...don't most schools (colleges) let you use their gym for a pretty small yearly fee? This is such a backwater town that the college gym is the only one here that I'm aware of.

[Wren57]

Originally posted by pdiggitydogg
Yeah...thats wrong man. Its totally unhealthy to just start liftin the weights, especially at max weight. Its so much more important to build up cardio as a base. That way, its possible to exercise longer and obtain better results.

Questioning your credibility on this issue; you workout? I do... and this works. There are basic starting out workouts you can do in the gym (curls, bench, leg press, etc) and there are advanced (curls w EZcurl bar, skull crushers, lat raises, etc). I didn't say which ones to do, just that he should get in there and push himself. If you don't push yourself to the edge in the gym, you aren't doing anything except making yourself tired.

My workouts are advanced right now... I normally do 12 reps light, 8 medium, 8 heavy, 6 very very heavy, then 8 light again. And yes, I do 5 sets of most everything. Lifting light first gets the blood flowing, then the heavy weights tear the muscle so it can rebuild bigger and stronger.



Now, back to topic;

Yeah, I got plenty of suggestions. I assume you are a smaller guy (as I was/am) and as such have a body type that burns fat at an amazing rate (as I do). The first thing you must do is set a goal; why are you working out? Do you want to be stronger, bigger, look better, get huge, what? If you just want to gain 30 or 40 pounds of lean muscle, your path will be somewhat different than if you are looking to gain 10 pounds or 100 pounds. For this purpose, I'm gonna assume you want to gain 30 or so pounds of lean muscle. First thing you need to know is that this isn't gonna be easy and you won't see results overnight, but it will take 6 weeks for you to notice substantial improvement.

1. Join a gym
2. Hop on a stationary bike for 10 or so minutes and just watch the "regulars" and see what they do and how they use the equipment so you won't feel like a moron when you try it out for the first time
3. Take your time; use light weights your first day just to get a feel for the motions and perfect your form when lifting
4. Gradaully work the weights up each gym visit; plan to go at least 3 days a week, but no more than 5. Start with a light set, then a medium set, then finally a heavy set on each excercise.
5. If you burn fat effectively, eat EVERYTHING. If you can, get some whey protein and suck down a protein shake (I like mixing the vanilla protein with milk) after every workout, along with eating a lot

Some good basic excercises you should startout with;
1. bench press... either use a machine or barbell if you can get a spotter
2. tricep pulldowns
3. bicep curls (make sure you dont cheat on these, do power curls while seated)
4. lat pulldowns (the one where you pull down on the bar) again, dont cheat... keep your body stationary
5. incline press
6. dumbell rows
7. shoulder shrugs
8. dips or reverse dips

this should give you good definition and strength in your shoulders, chest and arms. The key to working out is isolating the muscles you are working; if you are simply throwing your body into it and just moving weight around, you aren't doing jack. let me know if you need any more tips.

ps- surprisingly enough, Triple H's book "Making the Game- Triple H's Guide to a Better Body" is actually a really good read if you are serious about it, and it is on sale at walmart.com for $16...

pps- the most important part about working out is DISCIPLINE...

[Wren57]

Originally posted by GT40FIED
As for gyms...don't most schools (colleges) let you use their gym for a pretty small yearly fee? This is such a backwater town that the college gym is the only one here that I'm aware of.

Yup. My college has one of the best gyms in the country, and it stays open longer than just about everywhere else too... and it is free.

Check it out;

[AzCivic]

there's muscular fitness and cardiovascular fitness, it seems like he's asking about cardiovascular, for which Pdigg's suggestion would be best. If he wants to put on some muscle then highlanders would be best.

[Violent Apathy]

Thanks for the help everyone. I'm looking for both cardiovascular and to put on some muscle since i'm a scrawny underweight bastard heh. Finally decided I'm gonna enlist in the Marine Corps after this school semester is over (something I've always wanted to do, and have been seriously thinking about for about the last 6 years, dunno why it took me so long to finally decide on it.) so i need to get my ass back in shape heh.

[ChrisCantSkate]

it sounds like i was in very close to the same shape as you were a few months ago. i started by making a path i'd run at the very least 2 times a week, usually closer to 4. it stated off at just under 1.5 miles. i'd run as long as possible, which when starting off wasnt much more than a 1/2 mile. then i'd walk till i could run again, and run till i couldnt(my cardio wsa shot, not leg strength... fucking cigs ). eventually i'd be able to do almost the whole route, so i added more onto it. in 2 months im upto over 2.6 miles nonstop start to finish. on the days i dont run, i'll lay on the ground watching sports center or something and mindlessly do situps untill a commercial, then do pushups durring the commercial, then back to situps. usually i only make it through about 15 mins of that before its burning like hell, but it works. ive noticed im getting back to the same shape i was in when i skated 4 hrs a day every day.

for eating, i make sure i have a real good breakfast every day i work out, and eat breakfast every day besides that regardless. i usually will go through a dozen eggs, a pack of bacon, and a gallon of whole milk(ive got the ultra fast metabolism also, so anything with more fat i get) every week. i bought a huge thing of protien shake mix which tastes great with milk(must mix in blender, stiring it with a spoon dosnt taste the same), and if you want to add a little, toss a banana in there also. then i'd say at least a few times a week have a healthy dinner(no fast food). pork chops, chicken, or pasta is real cheap and i can usually make myself a badass dinner for under the cost of fast food.

if you want a full workout the only thing i'd really add, would be some sort of upper body workout. something you could probobly do with a couple of smaller free weights. doing just curls, flys, and benchs with the free weights. ive herd good and bad things about running with weights in your hands for working out your arms while running. my personal, self experimented, non researched theory is it is too much stress on your joints cause my arms seemed to hurt at the joints more than usual froma aworkout

[ShEaNy]

stop smoking.... that will start you off right

[mylittlecivic]

^^ Just like I should stop drinking pepsi everyday all day:o