New here, questions, questions, questions.

  • RickRick23

    Posts: 24

    Feb 24, 2011 6:08 AM GMT
    Hey folks, I'm Rick 23, first time at this site seems ultra informative and everyone seems to be really friendly and helpful.

    I've always wanted to get into shape, but either lacked the motivation or the confidence to actually put forth the effort to begin, well recently while looking in the mirror I realized I didn't like what was I was seeing...The out of shape skinny guy.

    I weigh around 140 and am 5'9"...I've been looking into the various workout routines here, and am anxious to get started, I do however have a few questions that I hope someone here can help me to answer.

    I'm looking into a Total Gym clone by Weider, because of the price point and the convenience of it, I figure it's a good starting base to work upper body and get things rolling along...I am a server at a restaurant and the extent of weight lifting I've done at one time is the weight of 9 entrées on a tray lol Is it a good idea to go this route for the mean time to get started? Or am I simply wasting time with that idea?

    After getting some basic strength and endurance stuff going for about 1-2 months I figured I could move up to something like this

    http://www.walmart.com/ip/Weider-2980-214-lb-Stack-Home-Gym/11993386?sourceid=1500000000000003260410&ci_src=14110944&ci_sku=11993386

    I do have access to a gym in my home town, but it's rampant with senior citizens and my boss at the restaurant frequents it as well...can we say awkward? icon_razz.gif I was thinking maybe I can get leg work done on the machines there and maybe some cardio, get in get out type deal.

    And as far as food and/or supplements goes, starting out what should I be eating like ? I want to gain body mass, not get fat.

    And it seems to be taboo on this forum, but are there any 'legal' supplements that I can take to bulk up faster than normal, not steroids or anything but things to help boost testosterone and make things easier?

    Please help this extremely confused guy! I appreciate it guys, don't flame me to hard. *wince* icon_mad.gif
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 8:09 AM GMT
    Firstly, increasing and strengthening your cardiovascular system. Do a search for Interval training on google, shy away for now High Intensity Interval Training for the time being until you are more physically fit and capable of sustaining that level of intensity (about two months)

    I'd recommend the gym membership if you can afford i, yeah it might be filled with oldies but who cares we are all there to workout and as long as they have ample gym equipment and free weights you'll be that awesome young guy in there getting fit!

    In terms of developing strength, many things you can do at home to begin with if you wanted to.

    Pushups, bodyweight squats, lunges, crunches, planks (hovers) side planks. Hell the list could go on and on.

    If you can since you don't weigh to much a pullup bar for the doorway, maybe a few resistance tubes or resistance tube system you can attach to a door would get you really on your way and probably cheaper then a home gym type of equipment.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 3:09 PM GMT
    There are some workout programs here on RJ, I believe you can get to them on the home page.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 3:10 PM GMT
    RickRick23 saidHey folks, I'm Rick 23, first time at this site seems ultra informative and everyone seems to be really friendly and helpful.


    icon_lol.gif
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 3:19 PM GMT
    RickRick23 saideveryone seems to be really friendly and helpful.

    2qd4zs3.jpg

    RickRick23don't flame me to hard.

    2u7vsiu.jpg
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 3:22 PM GMT
    I just spit my drink out reading the above post ^^^...funny shit!
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 3:32 PM GMT
    lilTanker saidFirstly, increasing and strengthening your cardiovascular system. Do a search for Interval training on google, shy away for now High Intensity Interval Training for the time being until you are more physically fit and capable of sustaining that level of intensity (about two months)

    I'd recommend the gym membership if you can afford i, yeah it might be filled with oldies but who cares we are all there to workout and as long as they have ample gym equipment and free weights you'll be that awesome young guy in there getting fit!

    In terms of developing strength, many things you can do at home to begin with if you wanted to.

    Pushups, bodyweight squats, lunges, crunches, planks (hovers) side planks. Hell the list could go on and on.

    If you can since you don't weigh to much a pullup bar for the doorway, maybe a few resistance tubes or resistance tube system you can attach to a door would get you really on your way and probably cheaper then a home gym type of equipment.


    This.
  • RickRick23

    Posts: 24

    Feb 24, 2011 10:04 PM GMT
    lilTanker saidFirstly, increasing and strengthening your cardiovascular system. Do a search for Interval training on google, shy away for now High Intensity Interval Training for the time being until you are more physically fit and capable of sustaining that level of intensity (about two months)

    I'd recommend the gym membership if you can afford i, yeah it might be filled with oldies but who cares we are all there to workout and as long as they have ample gym equipment and free weights you'll be that awesome young guy in there getting fit!

    In terms of developing strength, many things you can do at home to begin with if you wanted to.

    Pushups, bodyweight squats, lunges, crunches, planks (hovers) side planks. Hell the list could go on and on.

    If you can since you don't weigh to much a pullup bar for the doorway, maybe a few resistance tubes or resistance tube system you can attach to a door would get you really on your way and probably cheaper then a home gym type of equipment.


    Thanks for the input lilTanker...sometimes common sense slips me when i'm overwhelmed lol This was actually really helpful I appreciate it...In terms of nutrition what should I be consuming to begin with? I hate being the n00b at anything haha I feel like I'm asking dumb questions.

    Thanks again sir.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 11:05 PM GMT
    Congratulations on making the decision to improve your health and physical appearance - and its great to see someone who sees the real benefits of this web site and the information it provides.

    Ignore the cynics and the losers who will sometimes respond - they are far outweighed by the vast majority of positive men on here who are interested in more than their own tiny tiny worlds forever in front of the computer.....

    The basics

    To build muscle and improve health there are three basic elements:

    - diet
    - exercise
    - rest

    All three are vitally important and when balanced correctly, will give you the health and physical outcomes you are after.

    First - before attempting to use weights/floor exercises - invest in having a few sessions with a qualified personal trainer - knowing how to use the weights and machines correctly is essential as you can damage yourself easily and be put back by months.

    Most gyms provide trainers and introductory sessions can be free - talk to your gym manager.

    Then a properly constructed program can be individualised for you and you can become independent and get on with the job. Every six months or so go back to the trainer for a review and new program.

    Diet

    Diet is as important as exercise.

    To build muscle, you need to look at consuming around 1 gram of protein per pound body weight (2 grams per kilo) - so in your case around 140 grams of protein per day.

    This can be made up with lean meat/chicken/fish (the latter fresh or canned), protein powder, eggs, nuts, vegetables, protein enriched breads etc.

    Oils should be limited to the good oils - and in smaller quantities - such as olive oil. Cut out refined foods full of fat, salt and carbohydrates.

    For me typically (and this is low cost) for a day, I would eat:

    - breakfast - my own bircher muesli - raw oats, grated apple, natural plain yoghurt, crushed almonds, brazil nuts and hazel nuts, prunes or banana and skim milk (sometimes mixed with protein powder) - pour milk over let stand 10 minutes and eat - powerpacked!

    2 boiled eggs - one slice of toast

    Mid morning - protein drink (low carb high protein) and small yoghurt

    Lunch - tuna, chicken, salad whole meal sandwich and fresh fruit (now limit your carbs intake from this time onwards - ie after lunch)

    Mid arvo : protein drink and eat handful of almonds and brazil nuts

    Protein drink straight after gym

    Dinner - grilled fish, chicken or meat, always salad or big pile of low carb vegetables, fresh fruit (citrus best as you absorb more iron from food)

    By limiting carbs after midday, but keeping up protein intake, you strip fat and build muscle.

    Rest

    Muscle is built by causing small tears in the fibres from exercise. As the tears are repaired, muscles build and bulk up.

    So rest is essential for this to occur - so even if you exercise every day, rotate the part of the body to be done - eg - back and shoulders, chest and abs - so parts are rested. Your early training sessions will provide this info.

    Get plenty of sleep, drink lots of water, follow the above diet and with a good program informed by a personal trainer you will see results very quickly - good luck mate icon_cool.gif




  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 11:13 PM GMT
    Most skinny young guys can get into Shape doing core exercise, push ups pull ups , crunches etc. without any equipment. Check out the core training exercises on here. Also the jump rope exercises on here are killer. The cheapest way to access a gym is to take a weight training course at a community college.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 24, 2011 11:32 PM GMT
    http://hundredpushups.com/
  • Posted by a hidden member.
    Log in to view his profile

    Feb 25, 2011 8:40 PM GMT
    RickRick23 saidThanks for the input lilTanker...sometimes common sense slips me when i'm overwhelmed lol This was actually really helpful I appreciate it...In terms of nutrition what should I be consuming to begin with? I hate being the n00b at anything haha I feel like I'm asking dumb questions.

    Thanks again sir.

    I personally wouldn't recommend any supplements.

    In the first six weeks you will gain a lot of natural strength as your body learns how to recruit every muscle in your body properly. Then you will start making lots of little strength and size gains as you continue on.

    Supplements are only useful for people who have a perfect diet and want hypertrophy (muscle size gains) and have been working out for a while.

    What I'd recommend is that you eat lots of vegetables, fruits, nuts, grains, lean meats, fish and shy away from highly processed foods.

    In six months to a year when you are feeling great and want to really focus on size gains over everything else start doing your research then on supplements.

    Otherwise stick with the basics!
  • RickRick23

    Posts: 24

    Feb 26, 2011 8:11 AM GMT
    ozmuscle2 saidCongratulations on making the decision to improve your health and physical appearance - and its great to see someone who sees the real benefits of this web site and the information it provides.

    Ignore the cynics and the losers who will sometimes respond - they are far outweighed by the vast majority of positive men on here who are interested in more than their own tiny tiny worlds forever in front of the computer.....

    The basics

    To build muscle and improve health there are three basic elements:

    - diet
    - exercise
    - rest

    All three are vitally important and when balanced correctly, will give you the health and physical outcomes you are after.

    First - before attempting to use weights/floor exercises - invest in having a few sessions with a qualified personal trainer - knowing how to use the weights and machines correctly is essential as you can damage yourself easily and be put back by months.

    Most gyms provide trainers and introductory sessions can be free - talk to your gym manager.

    Then a properly constructed program can be individualised for you and you can become independent and get on with the job. Every six months or so go back to the trainer for a review and new program.

    Diet

    Diet is as important as exercise.

    To build muscle, you need to look at consuming around 1 gram of protein per pound body weight (2 grams per kilo) - so in your case around 140 grams of protein per day.

    This can be made up with lean meat/chicken/fish (the latter fresh or canned), protein powder, eggs, nuts, vegetables, protein enriched breads etc.

    Oils should be limited to the good oils - and in smaller quantities - such as olive oil. Cut out refined foods full of fat, salt and carbohydrates.

    For me typically (and this is low cost) for a day, I would eat:

    - breakfast - my own bircher muesli - raw oats, grated apple, natural plain yoghurt, crushed almonds, brazil nuts and hazel nuts, prunes or banana and skim milk (sometimes mixed with protein powder) - pour milk over let stand 10 minutes and eat - powerpacked!

    2 boiled eggs - one slice of toast

    Mid morning - protein drink (low carb high protein) and small yoghurt

    Lunch - tuna, chicken, salad whole meal sandwich and fresh fruit (now limit your carbs intake from this time onwards - ie after lunch)

    Mid arvo : protein drink and eat handful of almonds and brazil nuts

    Protein drink straight after gym

    Dinner - grilled fish, chicken or meat, always salad or big pile of low carb vegetables, fresh fruit (citrus best as you absorb more iron from food)

    By limiting carbs after midday, but keeping up protein intake, you strip fat and build muscle.

    Rest

    Muscle is built by causing small tears in the fibres from exercise. As the tears are repaired, muscles build and bulk up.

    So rest is essential for this to occur - so even if you exercise every day, rotate the part of the body to be done - eg - back and shoulders, chest and abs - so parts are rested. Your early training sessions will provide this info.

    Get plenty of sleep, drink lots of water, follow the above diet and with a good program informed by a personal trainer you will see results very quickly - good luck mate icon_cool.gif







    Aww, Thank you so much for all the information, this will greatly help me achieve! I truly do appreciate the positive input from you. I need to get crackin' and kick this into gear, the diet aspect is something I was unaware of and this helps me very much.

    I'm looking forward to getting healthier and into a decent shape. icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Feb 26, 2011 8:24 AM GMT
    RickRick23 saidbecause of the price point


    PRICE. Simply "price". Not "price point". Ever.

    OK. Now we got that over with, you need to lift heavy things and eat lots of good food.

    You have no idea how to do either I guess, but you need that knowledge before you will get anywhere.

    make that your priority