Advice needed...Just started (Long-winded)

xazraelx · Post by **xazraelx** » Thu Jun 21, 2007 10:02 pm

Okay, well, as for background, I entered college two years ago. I never ate healthy, but don't drink/smoke/drugs, anything similar. Before I left for College I was in great shape mainly because I took martial arts four days a week. Well, after two years of college doing nothing but sitting around, I went from 5'7 @ 135 pounds (17) to 5'9 @ 195 pounds (19). I drink smoothies every morning with a mixture of nectar powder/flak seed/ cabbage/ grapes/ carrots / apple/ pineapple/ strawberry/ banana/ and sometimes a couple more things get thrown in. For lunch it seems to be a hit or a miss, sometimes I'll drink one of dad's slimfast because I'm not too hungry and sometimes I'll (shudder) go get something from cookout. For dinner, I typically eat 1/2 cup of rice with meat, and maybe two times a week throw in some lima beans. Last week I started working out at the Y (we have a great work out facility, and I haven't used it in over a year)

Sorry for the long winded introduction, I just want some all-around advice, and am here for help. I almost feel embarrassed at the gym because I don't know how to properly do half of the routines, so I just stick to what I know. I don't know the names of all the machines, I'm slowly learning them, but here's what I've been doing (after skimming through some other posts, it seems I might be doing it wrong, but that's why I'm here

)

Every day this week I have ran for 36 minutes on the elliptical machines, which is a "full" weight loss / cardio exercise according to the machine. heart rate seemed fairly high the first day I did it (162 average, 184 max), but I just got back and averaged 148, with a peak of 164.

Past the first day, I've went after CNA class at around 3:30 and did the 36 minute ellipticals. I head home, goof off, then head back around 8:30-9:00 until around 10:00. During the latter time period, I typically do the 36 minute elliptical, lower ab machine, upper ab machine, triceps, lower back, and the free one-handed weights. I don't know the specific names of each (I've never been the workout type), and will describe upon being asked if needed. Typically I do one set of 8 at a "comfortable" weight, then raise it by one notch and do two more sets of 8, taking about 30 second breaks in between.

goal is basically to be a bit healthier, get in better shape, and lose some fat. I am not one that is fond of "bulk" muscle, I just like being in good shape. As for weight, I really don't count numbers too much, but I'd say around 170 would be a goal weight for me. Long term, I will be going back to college in two months, but we also have a fitness center there, so hopefully I can keep this up.

I am open to any advice, and have probably a lot of questions that will be asked over the next couple weeks

Thanks again,
Will

Edit: I also used to swim a lot (before I went to college). Would that be an advisable routine? I have yet to try out the rowing machine, but I've heard it's supposedly one of the better exercises to do. Would either of these be something that would be a plus? neighbor also said I should go into the steam room/sauna because it's supposed to be good for you, but I am skeptical...all logic points to the fact that it might raise heat/sweat tolerance and maybe lose water weight, but nothing too beneficial...is this incorrect? Thanks again.

swanso5 · Post by **swanso5** » Mon Jun 25, 2007 6:08 pm

- it sounds like your metabolism is shot if your not hungry...elevate through intrsnive exercise 3 - 4 x week and frequent small meals EVERYDAY
- what exercises were you doing for MA? maybe do some some of them as you should know them
- do wts 3/week on mon, wed, fri x 40mins than cardio on off days but try intervals where you do 1minj easy than 1 min hard...start off at 10mins and increase 2mins each session untill at 20mins than increase resistance and start again
- don't worry about heart rates, perceived effort level is a better option
- i would have you do bodyweight exercises first...go to referance section here and read"your body is a barbell"
- i'm a big fan of rowing, works a lot of muscles at once, same with swimming but you don't have to overcome your bodyweight with swimming...try both
- no steam room / suana...sweating isn't wfat loss, it's fluid loss
-

xazraelx · Post by **xazraelx** » Mon Jun 25, 2007 7:34 pm

I'll address each point you made in a sequential manner...thanks again.

I will try the small meals throughout the day. How does this sound?
6:15 AM : usual smoothie with fruits/vegetables/flax seed/nectar
10:30ish AM: a small bowl of white rice (not too much time here, I can always bring a little something though)
12:00 PM: a salad, or maybe something I'll bring from home...meat/potatoes, typically
3:00 PM: maybe a slimfast to resolve any hunger?
7:00 PM: dinner, a tad larger than every other meal to hold me over till breakfast

I can throw in workout routine either between 4-7 or 8-10, which of those times would be better?

For martial arts, I basically stretched for 5 minutes, did 20-30x push-ups, 40x sit-ups, then started doing basic techniques while in certain forms (i.e. satellite stance punches, stand with feet double shoulder with, back straight, doing successive punches/combinations for ~5 minutes), then did forms. I suppose I could start back doing all forms/exercises from memory maybe 3x a week...Need to remember them anyway.

For weights 3x a week (and why only 40 minutes for these days...should I only do 40 minutes for cardio too? I've been trying interval running, but I'm going to have to build up some more endurance with that before I get decent at it), what would you advise? Doing everything... triceps/ delts/ biceps/ abs/ back/ legs/ forearms/ etc all on the same day, or vary the workouts each day so that the workouts compliment the other muscles in that same day. I've read and am reading a few things on here, and am slowly getting an idea, just want to make sure. In addition, machines or free weights? For either, which repetitions are best? 3 sets of 8?

I will go read the "your body is a barbell" now and see how that goes.

As for the rowing machine, I tried it tonight and really liked it. You're correct about it working a lot of the body, and it feels good doing it. Should I substitute that into workout days or cardio days?

Anyway, I'm sure more questions will come, but thanks for your response.

I really appreciate it.

swanso5 · Post by **swanso5** » Tue Jun 26, 2007 1:56 am

- add solid protein to meal 2 and 4...liquid protein (shakes) are best for having striaght after workouts
- 4 - 7
- it may a good place to start..may be do wts 3/week than MA stuff and optional cardio on 3 other days
- 40mins hard is better than 90mins moderate or easy...same with cardio but 20mins is better for that...do intervals that are hard for you...do them, not regular cardio which is shit
- free wts definatley
- 3 x 8 - 12 should do the trick for now
- i would add rowing but just vary cardio as much as you can w/ a different mode each time
- ask away