Posted: 6/14/2012 8:52:27 AM EDT
I am 36, 5ft 10in, and weigh 195lbs I feel like a complete fat ass. I have been diagnosed with mild high blood pressure which i am taking medications for and I had high cholesterol which I was able to lower by watching what I eat. I am way too young to be having these issues so I have decided to take steps to better my health. I want to go back to 160-165lbs it's the weight I felt the most comfortable. I've never been a weight lifter I'm more of a runner, but I do want to start a weight lifting plan not to bulk up but to tone up. So far I have been running or doing some form of cardio at least five days a week, but I just can't convince myself to go to the weight room. I guess I am afraid of looking like a complete idiot since I don't know any routines while everyone there seems to have the shit together. Can anyone recommend a weight lifting routine for beginners or a book I can download? I am currently in Afghanistan so I have some time on my hands. I want to get down to my goal weight before I go home so I can surprise the wife. I have about 7 months or so to accomplish my goal. Thanks for the help.
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5' 10" and 165 seems a bit light to me personally... Anyways... Starting Strength is great for beginners, and you won't "bulk up" unless you eat for it. In the book it talks about ideal rep schemes for different goals...I always forget which is which...for your goals I think sets of 6-8 would be good (but don't quote me on that, I always seem to forget these). Another option that seems like it may align with your goals would be Crossfit. It's not for everyone, but it does incorporate strength training and can help shed fat and build muscle- which by the way is all "toning up" is...don't be fooled, those guys that are trim and toned hit the weights and have their diet locked on. If you decide on starting this hit me up and I can offer some advice. Even with CF you should be doing dedicated strength training as well. |
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Im just going to comment on the "feeling like an idiot in the weight room" part.
Plain and simple, dont. I felt super awkward the first time I dead lifted a few months ago. Its my favorite lift now, and (I think) I have great form, but I felt like everyone was looking at me at the time and I almost let it keep me from trying new things. Now its squats, since I am woefully weak when it comes to squats. But who cares, theres only one way to get better. Maybe they were, and maybe they will be looking at you but dont let that stop you. There is too much good that can come out of lifting to worry about that crap. |
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Im just going to comment on the "feeling like an idiot in the weight room" part. Plain and simple, dont. I felt super awkward the first time I dead lifted a few months ago. Its my favorite lift now, and (I think) I have great form, but I felt like everyone was looking at me at the time and I almost let it keep me from trying new things. Now its squats, since I am woefully weak when it comes to squats. But who cares, theres only one way to get better. Maybe they were, and maybe they will be looking at you but dont let that stop you. There is too much good that can come out of lifting to worry about that crap. They are looking at you.....and its looks of jealousy because Capt curl fag cant DL what the cross fit girls do. |
| Thanks for all the help, there is a guy here that has P90X do you guys think doing that workout would be worth it? I'd be willing to give crossfit a shot but I don't know that much about it so I will have to go to their website and read about it. I wouldn't mind weighing more than 165lbs as long as that weight is muscle and not fat. I'm downloading Starting Strength as I type this and will read it before I start a weight lifting program. |
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Everyone in the gym has had a day 1 in the gym. Go to they gym for a month, maybe two and then look back and ask yourself if you were being realistic about feeling out of place. As for programs, look up 531 or Starting Strength. Buy the Starting Strength book to learn the big lifts even if you do not do the Starting Strength program. edit: read above post, good choice.
531 no max out approach, on day 1 start with just the bar and add weight until you get to a weight you can only do for about 8 reps. Divide the weight by 85% for a training max. Do this for each of the lifts the first week. Take the training max and plug it into the formula for all additional weights to be used in future weeks. This will make sense after you read the book. |
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Quoted: Thanks for all the help, there is a guy here that has P90X do you guys think doing that workout would be worth it? I'd be willing to give crossfit a shot but I don't know that much about it so I will have to go to their website and read about it. I wouldn't mind weighing more than 165lbs as long as that weight is muscle and not fat. I'm downloading Starting Strength as I type this and will read it before I start a weight lifting program. All good advice from the other guys...you have to start somewhere. I know guys who like P90x, but it's super repetitive and doesn't include heavy lifting so that's a no-go for me personally. If I were you, I'd probably focus on Starting Strength, and throw in some Crossfit workouts maybe 2-3 times a week to maintain conditioning...or maybe 1-2 CF workouts and a couple runs. Read up on CF, it may interest you...it's essentially circuit courses, running, power lifting, oly lifting, gymnastics etc... all in one program. Great for all around fitness, not great for specializing in one thing. Good programming with CF is essential though. At 5'10" and 195 I wouldn't try to lose weight- I'd try to lose fat and gain muscle: fuck your weight! |
| Starting Strength 3rd Edition by Mark Rippetoe. At the very least it will teach you the correct way to perform the most important exercises. You are short changing yourself by not doing some form of strength training. Strength training is cruicial to maintaining muscle mass/bone density as we age. Give SS a honest shot for 12 weeks. You will be surprised what it can do for you. |
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Thanks for all the help, there is a guy here that has P90X do you guys think doing that workout would be worth it? I'd be willing to give crossfit a shot but I don't know that much about it so I will have to go to their website and read about it. I wouldn't mind weighing more than 165lbs as long as that weight is muscle and not fat. I'm downloading Starting Strength as I type this and will read it before I start a weight lifting program. I have been on a Crossfit kick as of late. If you have a question about the WOD there is usually a video link down below showing a Crossfit gym doing the workout. There is also an exercise link on the side that shows video and explanations of how to perform the exercises. Also, it might help if you jump in about 3 days behind the current WOD so you can see what others are subbing for something you do not have the ability or equipment to do. |
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Back to the looking like an idiot part....
1. Don't worry about it. 2. You could always do a couple of sessions with a trainer, who can show you proper form and what lifts/equipment to use 3. There are literally thousands of videos on YouTube or other sites like muscleandstrength.com that will show you proper form. 4. Start light and get good form before increasing weight. Do the full rep too - all the way down, all the way up. Don't be the douche canoe doing half reps so it looks like you're doing a lot of weight. 5. If you have questions, you can find plenty of help right here in this forum from a lot of very knowledgeable individuals, RolandofGilead, Darktide, GunGuy and Hank, just to name a few. |
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My personal recommendation is this: http://www.ddpyoga.com It's a great program, I'm on week 4 and feel better than I have in a long, long time... |
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Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. 
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Quoted: What base?Quoted: Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. When I was there, there was always a decent meat choice and some sort of veggie, though I was on a big base.
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What base?Quoted:
Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. When I was there, there was always a decent meat choice and some sort of veggie, though I was on a big base.
I'd rather not say but it is small enough that it doesn't even have one of those semi trailer PX's. |
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Quoted: Quoted: Quoted: What base?Quoted: Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. When I was there, there was always a decent meat choice and some sort of veggie, though I was on a big base. I'd rather not say but it is small enough that it doesn't even have one of those semi trailer PX's. Hmm...that sucks. Good luck...just a patrol base I assume then... |
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What base?Quoted:
Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. When I was there, there was always a decent meat choice and some sort of veggie, though I was on a big base.
I'd rather not say but it is small enough that it doesn't even have one of those semi trailer PX's. Hmm...that sucks. Good luck...just a patrol base I assume then... The sad thing is that it isn't 
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What base?Quoted:
Start off slow and build up.. Remember it's a marathon not a sprint, and don't quit or put your workout off.... Also, diet is the key. Cut out starches and carbs, and eat more lean protein.. Good luck.. This is a problem the chow hall here sucks ass. Everything they serve is fried, processed, or just plain unedible. We barely ever have any fresh greens. When I was there, there was always a decent meat choice and some sort of veggie, though I was on a big base.
I'd rather not say but it is small enough that it doesn't even have one of those semi trailer PX's. Get some old canvas and fill it with sand, wood pellets, rocks, or whatever. You can do some Turkish Getups, Heavy Rock squats and rock carries, pullups, pushups. It won't be a weight workout but you can get some good out of it. |
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Pull Ups.
3 sets of as many as you can do, three times a week. You know what physical defect the vast majority of military men have in common? a shoulders rolled forward bad posture caused by too much bench, too many pushups and not enough back exercises. Pull ups are your friend. Learn to love them. They will improve your posture and stabilize your shoulders which will help when you are ready to take on heavy deads, bench and squats. |
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I am reading Starting Strength as soon as I finish the book I will start my weight lifting routine. I just stick with cardio for the next few days. Thanks for the help This is a decent plan. Also look up some of Mark Rippetoe's videos on youtube for application of form. Also, if you're on a bigger base there's bound to be a meathead or two somewhere there than can help you out. Most decent lifters are glad to help newcomers to the gym. |