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Anonymous
/fit/, I'm currently 5'10", 276 lbs and I just started a daily exercise routine. I'm going to get in shape for the first time in my adult life. Last year, I was eating a lot of steak and eventually everyday it felt like I was going to have a heart attack. So I gave up fast food, diet soda, ice cream, most sweets, and I haven't had red meat in over 9 months. I'm looking for advice/tips. Here's my routine:

Lifting 15lbs free weights till every muscle in my arms are totally worn out, then doing it again with 10lbs weights. Then I do dumbbell flyes & presses with the 15&10 to try and target my pecs. I'm trying to build them up until I can do push-ups again. My triceps feel particularly weak but my biceps are quite hard to wear out.

Aerobics: leg lifts, air bicycle, kickbacks, girl push-ups, Lunges, high-bench step-ups, crunches, running up flights of stairs. I try and do HIIT on a NordicTrack, but I can't really do much right now because my endurance is so low.
>> Anonymous
You won't last a week.
>> Anonymous
>>428848

I just finished my first week today.
>> Anonymous
>>428857
Wow.
>> Anonymous
Up your weights.

Power 90.
>> Anonymous
>>428870

Immediately? or when I like these weights aren't cutting it anymore?
>> Anonymous
>>428872
There's no possible way those weights are cutting it now. Unless "until every muscle in my arms are totally worn out" = about 6 reps (and you stop at 5), those weights are not cutting it.
>> Anonymous
>>428875
Only 6 reps? I work each muscle till I can't lift the weights anymore (till it gets too painful), then I move to another muscle. I keep going until I can't anymore.
>> Anonymous
>>428883
Right. You need to be lifting weights that are heavy enough that you physically can't move it after the sixth rep. And then you stop at 5, because overdoing it won't help you any. If you are not doing this, you are not getting stronger. If you were more interested in size, you could be doing up to 10 reps (with slightly lighter weights). What you're doing now is training for endurance. Moving 10 libbs 50 times doesn't make you stronger, it makes you able to do lame things for a long period of time. Any exercise you can do more than six times before failure is not helping you towards your strength goals.
>> Anonymous
>>428893
Thanks I didn't know that. These are the only weights I own and it sounds like I should invest in a whole set. I was attempting to get in shape without spending any money, but I'm not against joining a gym if that's what I should do.
>> Anonymous
higher weights lower reps
eat as much protein as possible
oatz
squatz
>> Anonymous
>>428893
i'd say only being about to do 6-8 reps of the exercise is what your aiming for.

So up your weights untill you reach that equilibrium.

After that you will slowly improve untill you do over 8 reps comfortably with that weight, therefore you will have to up it some more.
>> Anonymous
low reps, high weight for size/strength gains
high reps, low weight for toning
>> Anonymous
>>428904
What if I'm really only just interested in building muscle mass to increase my fat burn? I don't really care if I'm ripped or huge, for now I just want to lose the weight.
>> Anonymous
>>428904

TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING
>> Anonymous
>>428904

lol toning?
>> Anonymous
>>428904
I endorse this message. Toning works.
>> Anonymous
>>428845

Dont listen to any of these fuckers.


1. Go to crossfit.com
2. read the FAQ
3. Begin routines
4. Get incredibly fit
5. ???
6. Fuck all yall
>> Anonymous
>>428942
And Drink the Koolaid :p
>> Anonymous
>>428944
Yep

I loves me some crossfit kool-aid

That shit WORKS
>> Anonymous
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>>428906
Advice for fat burn? Anyone?
>> Anonymous
>>428950

Crossfit works, it's a step in the right direction, but it needs to address the issue of scalability for beginners before it can just be recommended to anyone.

Starting Strength + Good nutritional information is probably the OP's best bet. Not saying he shouldn't incorporate some crossfit into his routine down the line, but at 275 if he tried to jump straight into it he'd be pretty fucked.
>> Anonymous
>>428956
Here is how you make your fat cells smaller.

1. Work out (I do crossfit)
2. Eat CORRECTLY (Not less)

Change your lifestyle PERMANENTLY. That is the only way to get fit.
>> Anonymous
>>428962
Very True

The koolaid is just soooo good
>> Anonymous
>>428962
What IS the proper way to scale up my routine?
>> Anonymous
>>428973

It's definitely tasty kool-aid, takes all the brain work out of off-season conditioning.

>>428981

Read Starting Strength, get a 45lb barbell, about 300 lbs of weight, and a squat rack of some kind. Eat clean but eat lots, don't worry too much about fat (you will lose some, but you might not lose that much weight as muscle is replacing it), and once you can squat 1.5xBodyweight then do crossfit. Pretty much a guaranteed formula to get really damn strong and fit in about 6 months.

http://rapidshare.com/files/104381018/starting.strength.rar
>> Anonymous
>>428904high reps, low weight for toning
Unmitigated bullshit. High reps, low weight for endurance. Even if there were such a thing as toning, one would accomplish it by doing cardio to become leaner.
>> Anonymous
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>>428904
>high reps, low weight for toning

WHO THE HELL STILL BELIEVES AND PREACHES THAT SHIT!?
>> Anonymous
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>>429082

Trolls.