Typical new guy with beginner's questions

[automattic87]

I've been scanning these forums for a few days now, and it seems like there's some pretty helpful and knowledgeable people here, so I'm pretty sure I can get some proper advice!

I'm just getting started in working out and exercising, and the amount of information on the internet is a bit overwhelming (and I'm sure not all of it is sound info). base: 5'8, 155 lbs, pretty much an average-looking body. Ultimately what I'm looking to do is lose a good amount of fat while simultaneously putting on some muscle. At first I thought I'd need to lose the fat, then build muscle, but a few posts here convince me I can do both at the same time. I know I shouldn't beat body up from the start, but I can't take it too easy either. Due to various things such as time, distance, school and money, I can't really go to a gym right now. I've heard body weight exercises are great, and I was wondering if that would be a good place to start off? Specifically, I've been looking at the "Your Body is a Barbell" page found here: http://www.elitefts.com/documents/body_barbell.htm. Is this a good workout for a beginner?

I'd absolutely take any workout suggestions that anyone has to offer. I'm sitting here drawing a blank on what else to ask, but I'll throw things up here as I think of them

[Bonnie]

I have no idea what amrap is or the @ number, but I am a firm believer in body weight exercises.YES indeed you can lose fat % & build muscle at the same time I do it every day These examples on this page are for split workout routine ? If you are just starting out, you may want to begin with a simple full body workout 3 x per week.

[automattic87]

amrap is As Many Reps As Possible. I could be off, but I understood the article to say do all those exercises 3x per week.

I've heard that full body exercises are great for working multiple muscles at one time. Any suggestions on particular exercises/routines?

[jasjotbains]

You can do
Deadlifts-work on the back,biceps,shoulder and legs.
Squats-work on the legs and back
Bench Press-works on triceps,biceps,chest and back muscles

[Boss Man]

Bench Press doesn't really do much for the Biceps or Back. The Back stabilises and the Biceps are synergisers, that help faciliitate the movement. Pressing movements will stimulate the Triceps however, in the same way that Row movements will stimulate the Biceps.

You could get the Bicep and Back effect, if the person did Reverse Inclined Bench Presses, with Dumbbells, as that's replicating the effect given by Bent Over Barbell Rows.

[scottgaran]

I have to agree with Boss on the Bench exercise, Jasjot. Back and Bi's are not getting hit on the exercise very much.
Scott

[automattic87]

Thanks for the advice guys

[automattic]

Question about working muscles...How often per week is a good amount to work each muscle group? I know there are plenty of split routines out there, and most seem to build in cardio. Is it more effective to have a routine that works entire upper body on Monday, entire lower body Tuesday, cardio Wednesday, then repeat for Th/Fri/Sat? Or is it better to do split up upper and lower body workouts (such as doing chest and biceps on one day), which essentially works each muscle group once per week?

[T.P.W.]

there are a plethora of ways to choose your work out. I do mine as a 5 day cycle, for example you could do:

Day 1: Chest & Tricep
Day 2: Back & Bicep
Day 3: Rest
Day 4: Legs & Shoulders
Day 5: Rest
Then back to day 1.

The pros are you workout more days in a week, but the cons (depending on your mindset) is that your work outs aren't in a regular pattern that coincides nicely with a working week. Need to make sure you're eating plenty to be able to do it as it's quite intense.

Personally as well I prefer splitting the sessions in which I work the arm muscles as I like to work torso muscles, al be it different groups, in each session. For no other reason than I enjoy it more. I would avoid doing shoulder work on the same day as doing arms as fatigue on the arms could mean you struggle getting the weights up you need to lift.

Play around with things and see what works best for yourself, everyone is different and I'm sure someone else will comment with other routine variations you can do as well.

Good Luck!
Rich

[automattic]

Thanks for the reply Rich

How many exercises do you do for each muscle group during your workouts?

[T.P.W.]

Usually no more than 3, but it can depend on the type of regime I'm in at the time. If I'm doing a triple set regime then I'd be doing those three exercises in one go which means there's more time to fit in more exercises. If I'm doing more of a station training regime (single exercises) then you get less time so less exercises.

To be honest, after three exercises on the same muscle group then fatigue will seriously start to set in so you could comprise your form and risk hurting yourself, but that can depend on your personal mental discipline.

Overall you're looking to keep your workout under an hour (for weights) so what ever you can cram in. For a beginner I'd recommend triple sets as it's where I started. Plus in doing this you won't be able to lift really heavy weights so less chance of you hurting yourself initially, then move on to a station training cycle once you've built up some strength.

I'm no qualified expert (yet, working on that) so this is personal thoughts on it based off own experience. Gather as much info as you can a play around with things to see what works best for you. Speak to an instructor down your gym for advice as well. Just remember to swap around what you're doing every 6 weeks or 6 times you've cycled through a regime, whichever comes first, to avoid reaching a plateau.

Good luck!
Rich

[iamtreadmill88]

I have just moved into a sublet in the city and new roommate has a dog that is sort of inconvenient. He has trained his dog to guard the fridge… weird right? Well… this is becoming problematic because I am trying to cook some new recipe’s I’ve found in Rocco Dispirito’s new book and am trying to watch his show for tips on getting thin. But this effing dog keeps me away from some ingredients I need. I’ve found myself buying meat from the deli down the road to distract the dog. Has anyone tried his diet and know of any recipe’s I could use without refrigerated items? When I win the Watch and Win contest I’ll be glad to get away from the dog. I’ll be watching the show tonight to check out some fitness tips from Joe Dowdell, but, if this dog some how “jumps” out the window does that make me a bad roommate? :-/

[fit-fanatic-2025]

this dog some how “jumps” out the window does that make me a bad roommate?

It's not the dog that should be jumping, its the roommate!

[Boss Man]

That wouldn't solve the problem of the Dog though. The Dog would potentially pine for its owner, but might still guard the fridge, because it may not relate the task to guarding its owners fridge, just a fridge and therefore the emotional connection to the fridge may not exist.

Frankly if the Dog is doing what it's doing, perhaps get assertive with it and show it who's boss, not by trying to physically assault the dog, but by using some kind of behaviour that looks dominant to show the dog who is in control and who's boss.

[fit-fanatic-2025]

That wouldn't solve the problem of the Dog though.

Yes but it doesn't sound like the roommate is a very good dog owner. First he trains his dog to guard a fridge?? And then he seems to not be able to control the dog with guarding the fridge. Not the dog's fault. That was point.