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Anonymous
You have the exact same issues I had when I started working out, and I'm going to post the workout I follow. It's tough, it's hard, and it requires no equipment. However, it requires commitment--something you'll need to have to accomplish anything.
First, make sure to get 120G of protein. This isn't all that hard, just buy a bucket of whey protein and take two scoops in milk or water twice a day. Eat around 2000-2500 calories besides that. I got this workout with a lot of help from fit. Your leg work in this will be running, so I'm going to tell you now that you NEED TO RUN.
Every morning and afternoon should be the same
Morning A reverse pushup pyramid (Wide Grip) M-W-F: Pullups, as many sets as possible. If you can only do one per set, only do 1. Then do partials, holding for as long as possible T-T-S: Chin ups, same.
Afternoon: Reverse Pushup Pyramid (Close)
Night: Pullups/Chinups until you can no longer do them. Same as morning If T-T-S, Reverse pushup pyramid (Normal), otherwise follow the upper body workout below
On Monday-Wednesday-Thursday, do a full upper body workout. The dashes are days. 30 seconds rest between sets, 2 minutes between exercises.
Do as many sets as possible : Tricep Dips-Pushups (Feet on chair)-Hindu Pushups Reverse Crunches-Leg Lifts-Bicycle Crunches Supermans Side V-ups.
On Tuesday-Thursday-Saturday: Run for 30-45 minutes. If you can't run the whole wait, run until you're out of breath, walk for about a minute, then go again. The easiest way to do this is use an ipod/mp3 player, and use the time remaining on the song.
You'll eventually want to get a gym membership, because bodyweight will only build noticeable muscle for awhile. Then start mixing bodyweight with stronglifts or starting strength. You will stay "lean", because large muscles take time and effort.
This is my pre-army workout, but it should get you through until you can join a gym or get the confidence to join.
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