File :-(, x, )
Anonymous
Hey /fit/

Where to start? I be out of shape and really want to do something about it before it gets bad. For years my metabolism has been fortunate enough to me to where I've not gotten really fat at all from sitting around and playing video games and such.

Right now however I've realized I should do something about this before it catches up and I'm asking you for advice.

I've no idea where to start with exercises, food, etc. I really can't cook well and I don't know any healthy recipes (obviously since I can't really cook much). If you know of good recipes and stuff, that'd help out also. Also, what's the best way to get rid of my laziness and actually get into shape?

I'm also really skinny and scrawny (5'11" 140-150ish) and really wanna kinda work out (everything, not just abs and that stupid crap so no rage), so where should I start with this? I'm in the process of moving, so I've no idea where a gym or anything is, but if that's a suggestion I guess I'll look around and see.

I want to try, but I sometimes feel like if I start I won't get very far.

tl;dr - Unfit. Want fit. Halp.
>> Anonymous
His weight level! IT'S OVER NINE THOUSAAAND!
>> Anonymous
>>173078
Start off with running, biking, or any other similar cardiovascular activity. What you want to do is high intensity interval training. The idea is to hit really hard for a few seconds, and slow down for a few and try to keep yourself going as long as possible without burning out AND keep your heart rate over 140. This will burn your body fat.

Next, start up a simple home workout routine. This guy is pretty interesting, but search around and you'll find something nice - http://fitness.scoobysworkshop.com/

As far as food goes, try to eat every two hours with a small snack, and replace fatty meats with lean chicken, pork tenderloin or lean beefs, etc...
>> Anonymous
>>173113
I should mention that the first week to two weeks of cardio will be hell. Seriously, you will hate it, you will feel terrible, and you will be very lazy. Fight it. If you keep it up and keep pushing through, you will eventually enjoy it, and it will be a high you look forward to every day.
>> Anonymous
>>173113
>>173115

I'm going to be absolutely honest here and come out and say I play DDR a lot (on heavy). Recently I played for roughly 2-3 hours and I could definitely tell my heart rate was much higher and I was really sweating (I don't sweat much).

Is this also a good thing to do? I rather enjoy beating records on the machine. Yes, I'm also a nerd thank you.

As for the biking I need to buy a new bike, but I'd like to do that as well because I'm at a good location to do so.

>>173102
lulz were had

Thanks for the replies.
>> Anonymous
>>173126
Buy a heart-rate monitor and wear it while you DDR. If you're in your 20s, you'll want to keep your heart rate just shy of 160bpm. Try to maintain this high rate for as long as possible. And yes, DDR is great exercise as long as you're getting enough of a workout that your heart rate is 140+. Otherwise, go harder or something else.
>> Anonymous
>>173131
Actually another question. When I play long enough, I don't get lightheaded or anything but I can seriously feel my heart going really really fast in my chest.

Am I overdoing it or is this normal?
>> Anonymous
>>173141
That feeling is good and you will not get hurt pushing through it and continuing. Actually, you'll get better results if you do ;) It may feel uncomfortable at first, but push through the pain and it will become easier and easier as your heart gets stronger.
>> Anonymous
>>173146
Is there a point where I know I'm doing anything cardio-related too far, or will I just get too tired to continue?

My apologies for the questions but I feel it better safe than sorry.
>> Anonymous
>>173151
Oh, no problem. Honestly, unless you have heart problems (which you should be fine at your age for), you can't really push too hard with cardio. If you go too far, you'll just feel lightheaded, dizzy and exhausted and you'll just need to take a break.

That's why I suggest the heart-monitor. If you push yourself at 165bpm for an extended period, you will burn a lot of fat, yes, but you may only be able to maintain that for 2-3 minutes before collapsing and having to retire. If you push yourself to something difficult, but slightly under that like 150, then when you cannot push any more, you do a light song and when your heart rate starts to drop below 135, kick it up a notch again and try to get it back up to 150. Keep volleying it back and forth in that 140-160 range for as long as you can stand.
>> Kung-FU !!yKQtbs254kV
I like you OP, you sound like I used to be, and I still don't know very many healthy recipes cause I don't cook very often.

To get rid of laziness you have to find some sort of motivation. My motivation was, coincidentally, dragon ball z. I would see goku/vegeta/gohan, and say I want to be strong. That may sound stupid to some, but damnit thats what motivated me and thats good enough. Now I can't wait to workout. if you go on a set schedule, at least 3 times a week and lift hard, you will eventually develop a habit. Take before pics and take a pic of your full body each month. Next step is to develop a full body work-out plan involving complex lifts. This a is a great workout plan for beginners and is the one I am currently following:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Follow it to the letter. Diet wise you are going to want to get ~3000 calories a day to build muscles, healthy stuff like peanut butter, eggs, whole wheat bread and nuts with little salt.
Hope I helped
>> Anonymous
>>173155
Those rate numbers will make a lot more sense when you're actually looking at a readout of what your current heart-rate is. It may not seem like a big jump, but honestly 150 to 160 bpm is terrible. At that high of an intensity, it's a difference of being able to run for 15 minutes versus 5.
>> Anonymous
>>173155
This is actually what I do - when I get exhausted, I take it down a notch and take it right back up.

>>173156
I was under the impression that I'd need to take the calories down, but I suppose not if I'm going all this running, etc.

Thanks for the replies. Much appreciates!
>> Kung-FU !!yKQtbs254kV
>>173155

Sup how come at the gym the heart rate monitor on the treadmill always states somewhere near 180 when I use it? are they wrong or am I just really out of shape, cardio-wise. I'm usually at 7 which I assume means miles per hour. I can usually maintain it a full 25 minutes ???
>> Anonymous
>>173146

This is moronic advice. You don't tell an out of shape person, regardless if they're skinny or fat, to just "push through it". If they've never done that level of exercise before seriously, they're putting their heart at risk for failure by doing something that's too strenuous for their current level of fitness.

You don't see trainers making 350 pound couch potatoes run four miles for their first workouts, do you? OP needs to build up his fitness level, not jump into shit that's ABOVE his level.

>>173113

This is wrong. Heart rate has nothing to do with how much fat you burn, nor does sweating. You burn fat by being in a calorie deficit and then using energy. Since you're not eating enough to get all of your energy through food, you use stored fat as energy. You need water and carbs to make the fat burning process work the most efficiently, because water and the glucose from carbs are required to combust fat cells into usable energy.

What really burns fat is using the largest muscle in your body for at least 15 minutes without stopping. Your heart rate has absolutely nothing to do with it, your heart rate is related to how much oxygen your body is requiring and keeping your heart rate high is how you build your cardiovascular endurance.

You could be stacking boxes in a warehouse all day and have your heart rate never go above 120, but you'll still be burning calories.
>> Anonymous
>>173162

Put your fingers on your carotid artery for one minute and count if you want an accurate assessment. The readers on treadmills usually measure like five beats and then make an assumption based on that, which can be completely inaccurate.
>> Anonymous
For simplicity, count your beats in 10 seconds and multiply by six.
>> Anonymous
Say, when you're doing stuff like this should you drink regular or water or stuff like Gatorade? Which, in all honesty, is better?
>> Anonymous
>>173193

Gatorade is shit you use when you're an athlete at absolute peak body, and just need the sugars for quick energy while competing. Drink water.

Also, I personally can't stomach alot of water before or during workouts. Stomach cramps up, but it may be different for other people.
>> Anonymous
>>173193

Water in very small sips during the exercise, potentially even spitting it out. You don't want cramps. During cool down, walk at like a 2 MPH pace and sip water while swallowing slowly.

Don't touch Gatorade unless you're competing in a real sport for longer than an hour and a half. It's loaded with sugar and is supposed to be a very quick pick-me-up. It's just plain bad for you if you drink it when your body doesn't IMMEDIATELY need the sodium and sugar.
>> Anonymous
>>173163

Heart rate is very relevant. The higher your heartrate is for a period of time, the more your body has to repair and rebuild what was damaged, thus more energy used, thus more energy needed, thus metabolism.

You burn way more calories in a half minute HIIT session than jogging two hours, because the jogging only burns calories while you're doing it. With HIIT, your body is burning calories throughout the day repairing itself.

And your warehouse example is moot. Of course you burn calories, you're moving shit.
>> Anonymous
>>173198

You're full of misinformation. That is not how heart rate works. And HIIT does not burn calories all day.
>> Anonymous
>>173202

lern2body
>> Anonymous
Go to 78chan and read the FAQ. Read _Body for Life_. Hang out on the crossfit.com forum, especially the noob and nutrition parts.
>> Anonymous
>>173198

>>You burn way more calories in a half minute HIIT session than jogging two hours

I very much doubt that.
>> Anonymous
meant half hour, holy shit
>> Anonymous
Appreciate the advice, everyone. I'll take all of this into account and get going asap!
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