File :-(, x, )
Want to get fit. Anonymous
Greetings and well met, fitness pals.

Last year, I gained a great deal of weight. Probably 50 or so pounds. Over a few months, through the use of counting calories and a good deal of walking, I managed to lose about 40 or so.

Well anyway, that's not my point today. I want to get in better shape. I'm something close to 24% fat and I want to get rid of this. I have recently gotten a new security position that grants me plenty of opportunity for walking and running and lots of hours of downtime alone by myself.

With that said, I'm interested in getting involved with some stretching routines, and hopefully some weight training. I figure I can lose some of this fat weight, and eventually get some body tone.

I'm at a loss, and I seem to be rambling. I have no idea how to get started. This brings me to my question. Any and all help would be appreciated. I'm wondering if Anon would be willing to help me find, or perhaps provide information, with visuals if possible, regarding a basic stretching and weight training program I can do in the week. Once again, any and all help is greatly appreciated.

Also, information on any helpful equipment (transportable, please) would be nice too. Thanks, Anon!
>> Anonymous
one of the most important tips i can give is to remember that you cannot plan on "losing weight" and "building muscle" at the same time. that's not to say you shouldn't lift weights, but that you should do so with the intention of tone instead of bulk/strength. your goal should be to drop down to a weight at which you are comfortable, after which you can work on increasing your strength from there.

that having been said, i am a proponent of the KISS method - 'keep it simple, stupid.' pick a basic workout routine that involves light lifting (i'd recommend two muscle groups/day, 3 days a week, high reps/low weight, and switch up your exercises every two or three months at minimum) and cardio, with a proper diet, and just stick to it.
>> Anonymous
basic pointers:

-don't do light weight to get "tone." Doesn't stimulate muscular hypertrophy AT ALL. Don't be worried about getting "too big" because, believe me, you won't. You won't just wake up one morning, look in the mirror, "MOTHERFUCKER I SHOULDN'T HAVE LIFTED SO HARD YESTERDAY"
-Run every other day (or every day, it's your choice) @ 70% max heart rate for at least a half hour a workout. If you don't care enough to find what that is, just push yourself the entire time.
-Cut sodas out completely. You don't need them, they're diuretics anyways, and bad for you
-Cut candy out, and for that matter most refined sugars.
-Have roughly 40/40/20 protein/carbs/fat. Good fats, like peanut butter or shots of olive oil.
-Eat 6-8 smaller meals a day

I've been doing this shit for years, and I really can't imagine doing anything else. By the end of the first week you don't miss soda or candy at all.
>> Anonymous
I guess ultimately my problem is that I need help starting a routine. I know nothing of lifting, and I need someone to help me get a first step in the door.
>> Anonymous
Never did any regular exercise in your life? Have you never lifted a single weight? Never played any sports while growing up? That's fine. I know I didn't do shit either, until some years ago anyway.

Want to change all that? Get into shape, look and feel damn great, and truly develop your motherfucking potential as a person? You can, and this guide will get your started.

Experienced /fit/ anons, feel free to thrown in your own tips and/or story, but keep in mind all this shit here is intended for those who have primarily lived a sedentary lifestyle, and with no experience in ANY regular physical fitness. Keep it simple.

1) Exercise? Why should I bother doing this shit?
2) Preparation and precautions, and what to expect.
3) What the fuck should I eat and drink?
4) Cardiovascular exercise - The main fucking course.
5) Beginning to strengthen your upper body.
6) Taking it beyond the basics.
>> Anonymous
1) Exercise? Why should I bother doing this shit?

To make it simple: the benefits of regular exercise are obvious, but there's also the non-obvious shit as well: You will perform better at pretty much every area in your life. In school? You will be a better learner. Have a hobby like playing a music instrument, art, or shit, even vidya games? Proper fitness will enable to you be better at those as well (yes, many top/pro gamers do keep a regular exercise regimen). Then there's the obvious shit: looking good, having confidence, and living a long, healthy life. You are capable of achieving all of this.

2) Preparation and precautions, and what to expect.

You will need access to cardiovascular equipment, such as a treadmill or say, recumbent bike. Make use of a gym membership or YMCA, or even buy your own equipment if you got the cash and space. It's worth it. Students: take advantage of your university/college fitness centers. For those too "embarrased" to go to the gym... Try to get over it. Other people, who are probably twice the size of you, have got over it. I know, because I've seen them at the gym. I greatly respect those people, because I know how it much discipline it takes to start exercising after a life of doing nothing.

Anyway, the golden rule of fitness: consistency. Stick with exercising, and make it your habit and part of your life. You will need to exercise at least three times per week. No once or twice a week crap, that will not work and you'll just be wasting your efforts. You deserve progress. Consistency is the key. Also, proper rest. PLEASE get your 7-9 hours of sleep per day.

Recommended: Get a physical. Everyone no-matter-the-fuck-what needs a yearly physical. If it's been a while, you might have shit going on that you're not even aware of, such as high blood pressure, or cholesterol. Then there's also the hereditary shit to watch out for. Yes, physicals are shitty and annoying, but they must be done.
>> Anonymous
3) What the fuck should I eat and drink?

Food: This shit is simple for beginners. Eat your three main meals a day, ESPECIALLY breakfast. Stay away from fried foods, junk foods, and frozen tv-dinners and such. Eat food that's low in fat, ALWAYS read those nutritional labels. Chicken (baked) and pasta are my favorites. Subway sandwiches with lots of veggies, and no mayo or other fatty condiments. Get your fiber, such as from wheat bread/rice that's whole grain (for bread, check the ingredients label. If it says "enriched flour" first, try to instead go for something that says "whole grain"). For now, sky's the limit, as long as it's low in fat and not fried.

Drink: Don't drink soda. If you like juices: don't drink the ones with high sugar, and just go for the "light" brands. They taste pretty much the same anyways. Try to primarily drink water. Tea works too, but watch the caffine on some teas. Drink non-fat/skim milk, or if you can't then say, soy milk (it's far tastier than cow's milk anyway, IMO). All I personally really drink is water and soy milk, with the occasional iced tea.
>> Anonymous
>>8187
try to find a partner, or, if you're financially able, get a trainer for a few months at least.

hell, just go to your local gym and chat with a few guys who seem to know what they're doing (only while they're on break, grabbing a drink and the like - you won't make any friends trying to ask for help while some massive guy is in the middle of a set).

one thing it always seems to me, is that weightlifters love to talk about weightlifting. though you'll get a lot of contradictory advice as to what's the best way to lift (GOTTA GO H-I-T, MANNNNN etc), the basic principles are always the same (eg don't bend your back... ever, don't swing when doing bicep curls, the like).

the gym can be intimidating, but if you can get up the courage, it's incredible how helpful a lot of people there can be. remember, nobody in there starts off as a pro weightlifter.
>> Anonymous
4) Cardiovascular exercise - The main fucking course.

Done at least 3 times per week, with rest days in between. If you want faster progress do 4 days, but DO get your rest. Say something like:

Sunday: Cardio
Monday: Rest
Tuesday: Cardio
Wednesday: Rest
Thurs: Rest
Friday: Cardio
Saturday: Rest

Then repeat. You want your rest days, your body will be sore and "stiff" at first the days after.

Pick between the bike or tredmill, whatever you prefer. Try out both. But if you're a fucking big, then stick with the bike at first, since it's low impact. Prior to starting your workout, make sure you're well-hydrated.

Now, what to do on this shit? You will always be on these things at least 30 minutes. NEVER any less, but feel free to stay longer, especially at this beginning stage. Cap yourself at 45 minutes for now.

Your ulimate GOAL is to reach 30 continual minutes of jogging/riding at a FAST pace. It will take time to reach this, it's perfectly normal. For your first session, do 30+ minutes of brisk walking/riding.
>> Anonymous
For your next session, it's different. Do 5 (or more if you can) minutes of JOGGING/riding at a moderately fast pace, enough where you start to feel it, and sweat. You know what I mean. If you can't do 5 minutes, that's perfectly fine, do as much as you're able to, without passing out/hurting yourself. After, briskly walk/ride the rest of your 30 minutes (or more). When you're time is up, turn the speed down to a slow pace for your cool-down period (a few minutes or so).

Your next session, do 10 MINUTES (if you can) of jogging/riding at a moderately fast pace, then briskly walk/ride the rest of the 30 minutes. You see where I'm going with this? Each session you want the "fast jog/ride" part to be longer than the previous session's, eventually reaching your ulimate goal of 30 continuous minutes of fast jogging/riding. This will take weeks, maybe more than a month, or longer. It's different for everyone. But do your cardio consistently 3 times per week, and you will reach this goal. Stick with it, it's only hard at first, but it gets easier and easier. While you run, listen to the music you enjoy on your mp3 player, or watch some tv, or shit, stuff on the computer if you're at home. Keep everything enjoyable and positive.
>> Anonymous
5) Beginning to strengthen your upper body.

So you've been doing the cario for a week or more, and you want to start strengthening the upper body? Let's do it, but at this stage we will have to keep it simple: push-ups. So our new schedule will be something like:

Sunday: Cardio
Monday: push-up session
Tuesday: Cardio
Wednesday: Rest
Thurs: push-up session
Friday: Cardio
Saturday: push-up session

For proper form, check out: http://en.wikipedia.org/wiki/Press_up

For our first push-up session, try to do as many as you can. What's a normal number for someone completely new? Maybe... one. That's right, fucking one. Or you might get more, or perhaps LESS than one, like a half. I personally got the latter when I started.

You may need to start by doing modified push-ups. As the wiki states: "'Modified' press ups are performed by supporting the lower body on the knees instead of the toes, which reduces the difficulty." Do 10 or 15 or however many you can muster WITHOUT stopping/resting. Not too quickly, but not too slowly. Then wait 5 minutes or so, and then do another set of the same number. Wait 5 minutes, and do another set. Then call it a day.

Your next push-up session? Merely increase the number. 20-25, then rest 5-8 minutes. Repeat two times, like the previous session. Slowly AND consistantly increasing is the key, like the cardio sessions.

Eventually, you're going to want to move onto "real" push-ups. You are the best judge on when this should happen. Set a goal of being able to do 10 real push-ups without stopping, then the next session more, then the next session even more. And so on. Keep at it, good ol' consistency will make it easier and easier. I started with "half" a push-up, and after a long time, I'm able to do at least 50 good and slow push-ups continuously. Multiple sets.
>> Anonymous
6) Taking it beyond the basics.

After many, many months, or perhaps far more than a year of work and dedication, all of this will be simple and routine shit to you. You will have lost body fat, and gained muscle in your upper and lower body. For the person with a good, non-shitty diet like youself: 30 minutes of good cardio 3 times per week, plus the push-ups is all that's really needed to maintain a healthy and pretty good-looking body. For those who want bigger muscles, move onto serious weight training. You will ALWAYS need some form of intense cardio though. But shit, sky is the limit. Long distance running is my favorite. Just be consistant in exercising, eat good food, properly rest your body, and that's all there is to it. Enjoy your long, healthy, and prosperous life.

also: in b4 tl;dr
>> Anonymous
>>8220
this man gives good advice. listen.
>> Anonymous
I honestly don't know what to say other than thank you. Very informative thus far.
>> Anonymous
Basically my routine is to focus on weight training on day 1, cardio on day 2, rest on day 3 and repeat that cycle.

Hasn't done me wrong yet.