New here, have a "general fitness" question

  • nubScotty

    Posts: 282

    Dec 27, 2010 5:31 AM GMT
    I've lost 80 pounds in the past year, through basic diet and exercise as well as seeing a personal trainer. I'm currently at a weight I am content with and would like to start working on building muscle more than losing weight now, but I am completely lost. Haven't been to the trainer in 2 months(hope to start again soon), and have been totally slacking on the exercise part of my life but I've managed to maintain my current weight.

    I'm completely lost when it comes to knowing what to do in the gym, and I primarily use the small gym in my garage to workout; which has some dumbbells, ellyptical, small flat bench and a crossover pulley. I basically need some help with what to do/when to do it and how often, just looking to tone up; any help would be appreciated.

    My "Before and After" pic haha
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    Dec 27, 2010 5:57 AM GMT
    Congrats, dude! This time last year I was I'm "before" pics, though.
    I did have an edge, though: I was a non-certified trainer several years ago (back when you could get away with it legally), so I already had a base knowledge to build off of.

    My suggestion is to read and learn as much as possible, then apply the things you need that are specific to your goals. Trial and [hopefully not too much] error is the best way to learn exactly what works for you. Everyone's body responds differently.
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    Dec 27, 2010 6:34 AM GMT
    icon_neutral.gifOn the RJ homepage, scroll down and in the center column there is an exercise selector. Pick the body part you want to exercise and up comes a list of exercises. Check them over (they have excellent demo vid, photos, and descriptions). Pick some exercises and make your a routine.

    BTW, congrats on the weight loss. You look great!!!
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    Dec 28, 2010 4:18 PM GMT
    Wow... big difference. Well done icon_smile.gif

    OK You need to stop thinking lb. I know it´s hard when your battle has been drop lb, but from now on your quest is body composition. That can´t be measured in lb, only with the eye and with a body fat test. You need to do resistance training. You need to do it with good form (which means less weight than you might think) and you need to look at the proportions of your body as much as you do at the size of your pecs.

    Do a whole body routine, 3 times a week on non-consecutive days. A typical one looks like this

    Bench Press 1-3 sets, 8-12 reps
    Behind the Neck Press 1-3 sets, 8-12 reps
    Bentover Rows 1-3 sets, 8-12 reps
    Curls 1-3 sets, 8-12 reps
    Lying Tricep Extensions 1-3 sets, 8-12 reps
    Squats 1-3 sets, 8-12 reps
    Calf Raise 1-3 sets, 15-20 reps
    Crunches 1-3 sets, 8-12 reps

    I actually did it this morning and substituted as follows

    Dumbell Bench Press 3 sets, 10 reps
    Dumbell Military Press 3 sets, 10 reps
    One Arm Bentover Rows 3 sets, 10 reps each arm
    Bicep Curls 3 sets, 10 reps
    standing tricep pull down 3 sets, 10 reps
    Bulgarian Split Squats 3 sets, 10 reps each leg
    Calf Raise 2 sets, 20 reps
    Crunches 3 sets, 10 reps

    This is very old school, very basic and very effective. It works.

    You also probably will need to look at your diet again and actually increase calories, but let´s have some feedback on this routine first.... I wanted to use dumbells as i have imbalances and also as I have not done conventional weight training for a year and wanted to ease back in... I´ll tell you how it went when i get up tomorrow LOL. The programs on RJ are good, but they are much more complex and they normally need more equipment. Go with the core stuff. It makes a HUGE difference.

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    Jan 02, 2011 9:34 AM GMT
    That is great! Congrats SoCalScotty! icon_biggrin.gif