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Anonymous
site ate my post lol. anyway, sup /fit/, i could use some of your advice. i'm currently at 134 lbs and i'm about 5'11. i don't really work out, i used to swim a lot but not anymore, but since i have a lot of free time nowadays, it's definitely something I want to start doing.

I don't want to be huge, I want more definition than anything, think tyler durden in fight club. I've read about not "pushing yourself to failure" and doing more cycles of reps (not sure if i'm phrasing this correctly, like 3-5 reps per cycle but doing more of them) and eating a low amount of carbs/calories but I don't think I have enough muscle to do even that effectively.

my diet at the moment is pretty terrible, sodas and junk food left and right so i'm gonna change that for sure.

so basically, where should I start? as far as exercises go and so on. thanks guys, appreciate it.
>> Anonymous
You could start by running a mile or two on tuesdays and thursdays. Next MSE or muscle failure focused on upper body on mondays and fridays: finally wensdays are for MSE on lower body.. this is what i used to do. might work for you
>> Anonymous
>>443501here
I lost the game
fuk you op
>> Anonymous
>>443280
Sort that diet immediately, then start running for 20-30 mins a day to increase bone density and get rid of what little excess fat you currently have.

http://www.runnersforum.co.uk/beginners/4953-beginners-basic-guide-starting-out.html is very accurate for someone of below average fitness. I started out at 2 mins of running every 5 mins and my legs fucking killed me the next day, so yeah, the worst thing you can do is overdo it.
>> Anonymous
>>443501
resistance training? I'm not really familiar with the terminology.
>> Anonymous
>>443510

Running increases bone density, you say?

Tell me more.
>> Anonymous
>>443594
it just does. your legs get a fuckton stonger due to the impact and bone density increases from your legs to the rest of your skeleton over the first few months of regular workouts. thats when its time to start working the upper body independantly
>> Anonymous
FUUUUCCCCKKKK YOU OP
>> Anonymous
Burn the Fat, Feed the Muscle by Tommy Venuto
http://www.megaupload.com/?d=g969jqvg

Starting Strength 1st Edition by Mark Rippetoe
http://www.megaupload.com/?d=m2u9y915

Starting Strength 2nd Edition
http://rapidshare.com/files/151962761/beta2.pdf.html

Starting Strength wiki
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength
>> Anonymous
     File :-(, x)
tone?
>> Anonymous
Wait what? Why would you want to lose weight?

I'm 5'9, 133lbs and I want to reach 150lbs. You are underweight. There are two basic things you need to do to put muscle on (not fat!)

Firstly, change your diet. To put some muscle on, eat six healthy meals a day. In your diet, you should include:
Fibre (Breads, pasta, cereal)
Protein (Chicken, eggs, steak)
Dairy (Cheese, milk, yoghurt)
Fruits and vegetables.

Secondly, start going to the gym and do weights. Do very little if any cardiovascular work. Your basic excersises at the gym should be:

Bench Press
Squats / Leg Press
Deadlifts (Be careful! Once every two weeks)
Barbell Curls
Crunches

If you have never been in a gym before, I would advise going with a partner who has. Take it easy, you could hurt yourself at the gym. The key is to eat everything you can get your hands on ;)