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Anonymous
Dear /fit/izens,
recently I decided that I've spent enough of my life being unable to take my shirt off in public. I've been reading articles, watching videos and dicking about with various exercises for a couple of weeks now, checking to see how much of what I can do. I came up with this.

Do a little stretching
Run in place for two minutes
{
10 Crunches
10 Push ups
10 Sit ups
10 Bicep curls
10 Squats
10 Tricep curls
}
Repeat 3 times
{
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>> Anonymous
READ THE NAKED WARRIOR MOTHER FUCKER
>> Anonymous
more squats.

goes without say.
>> Anonymous
if by stretching you mean dynamic stretching, then it's good. static stretching after workout because it fatigues the muscle. and i would recommend that instead of doing that whole thing 3 times in a row, you first, for example, do all of your crunches with a minute rest in between and continue like that.

don't workout every day. have a day in between for recovery. i'm not sure about if doing the same workout every time is the most effective way, i'm sure someone else here has the knowledge about that.

if you have the willpower to do that workout at home, then awesome respects to you. i personally can't do anything at home and i must go to the gym to get myself really worked out!
>> Anonymous
>>452880
I did. I don't do reps up to my failure point, I only do the running and burpees part to stress my heart and my lungs. I'm also making a habit of picking up a dumbell and doing a couple of reps every time I walk past it, doing a squat every time I stand up of a chair etc. I'm not stuck in some cave in the middle of Syberia, so I don't see why I should limit myself to only two exercises. Yes, that book has a lot of good advices and I'm trying to use them, but not limit myself to them.
>>452881
Oh, I see what you did there... >.>
>>452882
Yes, I do dynamic before, but I did none after. Thanks for that.
So far, yes, I'm doing all this at home. I never had problems with my willpower. I didn't work out because I didn't see the point to it, but after a recent humiliating moment I kinda do... And I'm not even sure there's a gym near. I'm living in a quite isolated area but I do have access to various free weights.

Looking for more criticism/advice.
>> Anonymous
     File :-(, x)
Bump
>> Anonymous
>Run in place for two minutes

I stopped reading right there
>> Anonymous
FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF

People need to stop thinking that some bullshit mini-routine that they pulled out of their as can be at all effective. Yes, despite your research, your routine is shit. The crunches, sit ups, and curls are useless. Ten push ups will get you nowhere. Ten squats will get you nowhere. Repeat any of these three times and it's still all trash.

If you can't get access to real weights: http://trainforstrength.com/workout1.shtml

If you can get access to real weights (aka. a barbell with a bench and a squat rack): http://forum.dutchbodybuilding.com/f141/mark-rippetoes-starting-strength-routine-63770/

For cardiovascular health, google HIIT. If you think you can handle it, look up Tabata intervals too. This will place your physical endurance for above the general populace's and wreck fat like nothing else.

Alternate between lifting and cardio, doing one every other day, and the other on the other days, with a day of rest. This mean three days a week you lift and three days a week you do cardio.

http://www.t-nation.com/readArticle.do?id=459493
^^^ Live by this.

If you start doing the lifting routine with weights, do HIIT, and get your protein, you should experience about a month of newbie gains, which is basically a fuck yeah period where you gain massive muscle AND lose fat.

This is solid advice. You lucked out by discovering all of this now as opposed to later after you've wasted your time with that whatever fuck you just posted. Go you.
>> Anonymous
>>452992
but what about conditioning workouts featured on crossfit or rosstraining?
>> Anonymous
>>452992
Despite your annoying beginning (FFFFFFFFFFFFFFFF), you posted a lot of very helpful material. Go you.
>> Anonymous
drop the tricep curls
drop the bicep curls
drop the 2min jogging on the spot

do this instead :
15 squats
15 pushups
10 tuck jumps
15 decline pushups
20 jumping jacks

repeat 3-5 times
for a finisher do burpees for 1 minute.
>> Anonymous
People who walk around shirtless get their asses kicked were i live, it's a pathetic way of saying.

"OMG LOOK AT MY ABS I AM SO TOUGH I AM SO HOT"

No you're dead with a knife in your throat riodfag.
>> Anonymous
>>452996

The WOD is too erratic to be that useful, at least done by itself. Rosstraining is just... eh. There are some useful motivational articles, I guess, and you can incorporate some of his stuff into your workouts, but I would recommend sticking with a weight-lifting routine if possible.
>> Anonymous
www.7chan.org 's FAQ is good for beginners
>> Anonymous
>>452992
THANK YOU VERY MUCH SIR
Sav'd. This is what most of the casual viewers on this forum want to find.
>> Anonymous
dude in the picture is most likely, if not definately, a fag