File :-(, x, )
Anonymous
alright /fit/ i could use some help, i wanna get into better shape but here is the problem. I weigh 200 pounds, i'm 5'10 22 years old i wanna lose like 30+ pounds. I have a weight set, treadmill, dumbells, bike, ab lounge, and roller blades to work with. The real problem is I haven't really worked out for about 6 years now so i can lift about 22 lbs with the dumbells only a few times, ab lounge is easy, biking is pretty easy but i can't keep it up for long enough. Running well, i can walk a fair distance about 2 miles without being too fucked, but i can only jog for a couple minutes tops and full running only for less than a minute i'd say. Roller blading hurts my fucking back bad, mainly at the lower back, I'm not sure if thats just cuz I weigh too much, or I'm so very very out of shape or i just don't know how to warm up properly for that. I could use a good work out regiment to get me back into shape especially need some warm ups too.
>> Anonymous
What's the worst part about rollerblading?
Telling your parents you're gay.
>> Anonymous
i like rollerblading, im not gay. im lost..... anyways it just hurts my back like a mother fucker and my ankles but i'm sure ankles will get stronger. my back isn't the best i hurt it a few years back hefting heavy shit in a bad fashion and since then its fragile. i really want to rollerblade without it hurting and hope i'm not fucked on that front cuz of my back being iffy as is
>> Anonymous
squatz

But in all seriousness, who cares what you can do compared to other people? Even if you think that 20 lbs is a less than what other people do, it's the level where you are at right now. If you do too few reps, then that's not helping too much. Go lower and do more reps and sets. Same with running, run less distance but make sure you keep track of your progress.

Don't be afraid to push yourself. Exercise isn't all fun and games. Part of it is painful and getting stronger from it. I don't know if you're one of those people that starts running or jogging and as soon as they feel a sweat run down their forehead, they stop. But your post seems like you lack some severe motivation. And in the end, that's the only thing that will keep you from being in shape or not.
>> Anonymous
A rule of thumb for warm-ups is whatever gets you breathing hard to the point where holding a conversation becomes difficult, thats a good place to stop. It could be anything for your warm-up, like walking, jogging, jumping jacks, whatever. Your back hurts because you have no core development (abs/ lower back) and no posterior chain (glutes and hamstrings).

I'll try to point you in the right direction, but you gotta read as much as you can, and try to immerse yourself somewhat into physical culture on the internet.
http://exrx.net/Beginning.html
www.tnation.com
www.crossfit.com
http://bodybuilding.com/fun/index.html
>> Anonymous
Cut all shit out of your diet. No more fat snacks, no more coke, nothing.

Drink water, and only water. Eat lean meats (fish, chicken) fruits and vegetables.

Eat smaller meals throughout the day (instead of 3 big ones, 6 smaller ones).

If you're just after weightloss, do some cardio every day. By cardio I mean biking to start out and build endurance, due to it being non-impact. Do HIIT (look it up). Gradually start walking/jogging.

To keep yourself motivated, reward yourself every week for a job well done IF you keep your diet clean and keep up your exercise. Go eat a candy bar or some shit.

Aim for 1.5 to 2 pounds every week, max. Any more than that is unhealthy.

Don't bother with machines (ab lounge, etc).
>> Anonymous
>>87065
no i can't even work up a sweat most times because my legs just give out before i can
>> Anonymous
is biking better to lose weight or jogging/running?
>> Anonymous
>>87090

Whatever's more enjoyable for you so that you'll do more.
>> Anonymous
Not OP, but since there are helpful anonymous here...

I started walking about three weeks ago. I'm trying to increase my walking pace to build endurance, but like OP I can't run or jog for more than a minute without getting fucked. I have the energy to do more, but breathing becomes so difficult. I'm sure it's an endurance issue.

I've tried to pace myself and alternate between walking/jogging in a pattern but nothing works.

Do I have AIDS or asthma? Any suggestions?
>> Anonymous
>>87670
I had the same problem as you.
It turns out that I wasn't breathing correctly. it might be the same for you anon. While jogging breath deeply. In your nose out of your mouth.
It just migh help you.