Newbie - Fatty looking to get fit (criticize workout inside pls)

  • Posted by a hidden member.
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    Nov 11, 2011 11:12 AM GMT
    Hi boys icon_smile.gif

    I am new to the forum and I am looking to get in shape. I am chubby - always been- and I am trying to find some motivation. I joined my Fitness First local gym but everyone there seems to be toned already!

    I am reading all the threads here and also in a bodybuilding forum so I m trying to learn a lot. It looks like a "split" routine must be used? Everyday do a different body part and do some running afterwards right? I read this in a bodybuilding forum but I don't share the same goals of a bodybuilder. I just want to lose fat and tone up for next summer (gay pride here I come!!!). I work in a very busy environment and can squeeze in 45 minutes everday during lunch to workout. I am in my late 20's and healthy otherwise.

    I have come up with a routine, can you help me out pls??

    MOnday: Chest/abs

    Tuesday: Back

    Wednesday: Legs/abs

    Thursday: Shoulders

    Friday: Arms/abs

    Saturday: Abs

    Sunday: rest (or maybe another body part?)

    Everyday I would be running too. Exercises are typical with dumbells and machines and I would do 3 sets of 12 repetitions on all exercises. The fitness instructor is going to help me learn the exercises too (cute guy too icon_biggrin.gif).

    My main inspiration is Zyzz. Many of you know him as he was an internet inspiration and was hot too (he died recently of a heart attack). I liked him but I found out he used steroids for his transformation which sort of turned me off a bit as I dont want to use steroids. I have been looking around for other inspiring transformations so I can have a similar body too. If you can share transformation stories or inspiration/motivation please do icon_smile.gif

    Thank you so much


    P.S These are the Youtube vids I am using for inspiration (I dont know how to embed, if someone can embed them, thanks!).


    Another guy (natural)

    Another guy (natural too)

  • Posted by a hidden member.
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    Nov 11, 2011 1:15 PM GMT
    The most important thing is figuring out what you want to get out of your exercise. Once you set a definitive goal that is both achievable and measurable, create a plan that will get you to that end. If your general goal is to get into "better shape", set a definitive goal to lose 5 pounds and measure away every week (measure weight, percentage of body fat, amount of weight you're lifting for exercises, time spent doing cardio, distance run, etc). All of that data can be entered into a simple excel spreadsheet and you can create graphs to track your progress visually.

    The next part is finding something that will work for you. Don't create an exercise plan that will be cumbersome. You have six days a week in the gym with running outside. That is great if you can stick to it. Try it out and see if it is something that will be feasible for you. If it is becoming to cumbersome, switch it up to something that you can do and that is sustainable, with sustainability being your primary focus.

    Also look at your diet too. You'll be surprised how much better you'll feel and how much healthier you'll be by cutting out simple things like soft drinks or food products with processed sugars. If you don't already, look into cooking for yourself (you can find simple recipes and how to videos online that are great resources).

    Everybody's body works differently and responds differently to various stimuli. That having been said, a combination of exercise and healthy eating Find what works best for you. And remember that it takes 18 days to form a habit. If you can commit to the changes you make for 18 days straight, you will have already made great progress to living the healthier lifestyle you want for yourself.

    As for the other toned/ripped people at the gym, don't worry about them. They had to start from somewhere too.
  • Posted by a hidden member.
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    Nov 11, 2011 1:17 PM GMT
    "I just want to lose fat and tone up for next summer"

    Do you have muscle tone now? If not then toning up needs to come after losing some body fat.

    For that you need a calorie restricted diet and cardio.
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    Nov 11, 2011 3:17 PM GMT
    Well, just a suggestion: If you are just starting out and want to follow a day-to-day program, I suggest you check out I am kinda following the same program with some modification (even though I am on the complete opposite side of the spectrum - too skinny). The trainer just started to second phase, which is getting back from fat to fit, on November 5. So it has only been one week into it. I am sure it will help and inspire you too.
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    Nov 11, 2011 3:52 PM GMT
    Get a book called "The new rules of lifting: six basic moves for maximum muscle"

    It has 6 month long programs that will tell you the exact exercises to do and in what order. Its what I used when I started lifting 2 years ago and I liked my results. Plus it teaches you how to phase your lifting. It starts you off developing your core and stabilizers, then it moves to some hig repition, then it goes into a power strength phase of heavier lifting and fewer reps, etc. Get the book. It's great! Plus it has guide lines on how to eat to lose body fat.
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    Nov 11, 2011 4:44 PM GMT
    You can work out and do cardio 7 days a week, but if your eating habits don't change, you'll still be a fatty next summer.

    Don't think in terms of a temporary diet, but rather develop permanent eating habits that reduce carbs and sugars. Think veggies, fruits, chicken, fish, eggs and rice. But avoid the fattening sauces and garnishments. Some nuts and dairy in small quantity are ok.

    It will suck the first week, but eventually your taste buds will re-adjust to a life without desserts, chips, sodas, etc.

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    Nov 11, 2011 5:59 PM GMT
    If your just getting into working out get with a personal trainer. They can help you hands on. You'll get more for your gym membership money by having someone help form a program for you. If you don't want a trainer or are strapped for cash look into the body for life program.
    Not sure of what your lifestyle is like.
    If you live a seditary lifestyle try to find new hobbies where your outside. (photography, hiking, etc) if you live in a city where your close enough to walk half a mile to food, choose to walk or ride a bike instead of driving the car. Overall look at things you can start changing in your life. your on a good first step by having the desire and drive.
    Five small things i do are as follows, park furtherest away from the door(most of the time), never grocery shop when hungry, drink more water, strech, think positive.
    good luck
  • Jerebear

    Posts: 329

    Nov 11, 2011 6:11 PM GMT
    You havent provided much information on your current weight, fatness, body type, etc. That would help.

    If you are a lifelong fattie, I wouldnt worry about absolutes like you "have to" do a certain exercise a certain way at certain times, or you "have to" cut out or limit certain foods. There's no way to sustain any of that nonsense for a lifetime and that brings me to my main point:

    If you are a lifelong fattie and you want to change that, then every change you make has to be for a lifetime, so the only things you should change about your diet, exercise regime or general lifestyle are things that are: 1. realistic for you specifically, realistic for your lifestyle as it is (not your fantasy lifestyle), realistic for your personality as it is, 2. sustainable for a lifetime, if you cant maintain the changes for years, I wouldn't bother doing them.
  • Posted by a hidden member.
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    Nov 11, 2011 6:27 PM GMT
    hello Neighbour!

    OK let´s get to the point:

    (1) Diet is more important than exercise for body composition. Until you get the diet right you will be frustrated to a greater or lesser extent. Read this again until you really believe this. It took me about 10 years to get the point.

    (2) You don´t need to do splits and you don´t need to train 6 days a week. I´d recommend you start with lifting 3 times a week, whole body. Splits are NOT necessary and 6 day a week training is almost certain to lead to you giving up within 6 months.

    It means you work the whole body but do different stuff so you don´t get so tired or bored. On your off days you can do cardio and stretching, maybe an abs class if you like, or just a normal sport (football, whatever)

    (3) Don´t get caught up in the "you have to lose fat first/you have to tone first". What you want to do is lose body fat AND gain muscle. You can do both at the same time.

    I´m about a mile away from you... I prob won´t work out as a training buddy (odd work hours), but if I can help I will.

    Also change ur name. It´s self defeating prophecy.

  • Posted by a hidden member.
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    Nov 11, 2011 6:39 PM GMT
    That was my general reply. My detail:

    Your spilt is nuts (I mean that constructively)

    Do this (days are arbitrary, spacing of workouts is not):

    M Whole Body A
    T interval training or yoga or core class or rest
    W Whole Body B
    T interval training or yoga or core class or rest
    F Whole Body A
    S play a sport, go for a long walk, go dancing, jump, laugh.
    S REST
    M Whole Body B
    T interval training or yoga or core class or rest
    W Whole Body A
    T interval training or yoga or core class or rest
    F Whole body B
    S play a sport, go for a long walk, go dancing, jump, laugh.
    S REST

    start again

    What is the logic?

    (1) whole body is great at this stage. Splits are for people who are lifting really heavy and really often. You don´t need either and in fact they would both be unhelpful. You are not Arnie, yet. It´s good to work legs in each workout at this stage.
    (2) Have two workouts which are different - more variety of exercises, more time to recover between workouts, less burn out
    (3) remember, your goal for the first month is to make a habit and not injure yourself. 3 times a week you can do. 6 times a week won´t work. trust me on that one
    (4) It´s great to do other active stuff on your non lifting days, which can either be organised sport, recreation, spin class (that´s one way of doing interval training), stretching whatever. One spin class a week would be good... one stretchy class a week would be good. Don´t beat yourself up too much though. Diet is more important.
  • Posted by a hidden member.
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    Nov 11, 2011 6:49 PM GMT
    Lost boy - the book I mentioned is exactly what you just said and includes workouts to do.
  • Bowyn_Aerrow

    Posts: 357

    Nov 11, 2011 7:07 PM GMT
    I do not see cardio anywhere on your list.

    I do not see diet.

    Your routine thus far is just muscle groups, what exercises are you planning for each muscle group?

    This is one plan, where are the others? You can't do the same exercises every day for ever, you will need to keep it simple and mix it up. Do you even know the difference between a dumbbell press over a barbell press - as in how they hit the muscles in different ways?

    Its nice you have a trainer lined up. However I warn you, most trainers are out of touch and will either push to hard or fail to tell you important things because frankly its been either never or a long time since they were you.

    What I want for you to do, is go to the public library, get a card if you do not have one. Look in the 'exercise' shelves. The first thing you will note is that there are hundreds, if not thousands of books on the subject.

    Second, you will note that many are 'fluff', merely soft porn that only cover the workouts with great images of muscle, sweaty bodies doing workouts. Its porn.

    If it says Fab Abs in 50 days - move on. Any book that has a sensational title that is telling you that you can become a supermodel in short order is fluff, worthless and in many cases dangerous.

    What you need are books that explain how the muscles work, how an exercise targets a muscle. Ones that tells you about keeping a log, what to put in that log adjusting the exercise over time, setting realistic short term and long term goals.

    It should also be telling you to toss out the scales and forget the BMI chart. It should tell you the importance of not measuring every week, and tell you that chances are high that you will see losses in muscle mass before you see gains.

    If these tidbits are in the book, check it out, take it home and study.

    Those books should also cover diet.

    Get the books and read and study, learn the 'book learning' behind the exercises before you strike off to build that body.

    The internet is pretty much not going to help you. Men's muscle mags is not going to help you. they are all sensationalized and in many cases soft porn.

    I suspect you have no idea how the muscles actually work, what the workout really does and the importance of rest between workouts. I also suspect that you mayn't actually be aware that you may not be genetically able to reach that 0% body fat, perfect tone and shape. Thus you may not have realistic goals, nor for that matter a program more suited to your body type.

    Do you even know your basic body type?

    You can't fool mother nature nor what is in your jeans.. erm, genes.