Hello everyone,
I have recently joined the forum as I need some advice and help and I'm sure the members of this forum can be good guides.
Just a bit of background And the Problem
I am 28 with weight 74 KG and height 6 feet. I have almost no experience of any regular sport or exercise. Only played light Sport occasionally in teens, no exercise. As a result, body remains thin and slim, muscles have not built much and I feel body lacks strength which someone of age should have. I feel quite tired and low and drai nenergy very quickly.
What is Objective?
I want to achieve the following:
- Reduce body fat (have fat on tummy) and cut it to minimum
- Improve body strength
- Improve body muscles by gaining mass to them and then building them in shape if possible ( arms are quite thin)
- Increase physical stamina
- Generally feel good about health as I regularly feel week and tired throughout the day, with little or no energy left
How to go about it
I have recently joined the gym and I am quite convinced exercise can help me. I would need some help and advice here how should I go about achieving goals. Since I am new to gym and exercise, I get drained out very quick. Last day I could not do any exercise beyond 15 minutes ( 7 minutes fast walk on tredmill, 4 min rowing and a few mins arm cycling, maximum I can run on tred mill is 1 min or so).
I would need some good advice and help on what should I eat and drink, how to plan day, how and wehn to exercise, which exercises to do and how to ensure I spend enough time in gym.
As I am clueless, all types of advice to reach goals will be very welcomed.
Thanks very much.
Steel
Advice Needed for someone new to exercise
Moderators: Boss Man, cassiegose
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shiningapple1
- STARTING OUT
- Posts: 1
- Joined: Wed May 30, 2012 8:20 am
Re: Advice Needed for someone new to exercise
This is a copy of something I gave to someone else a while back.
These are the sort of things I post sometimes that might help.
Any other questions feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal + rasher of grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)
Option 2.
Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with Peas or green Beans + mashed Potato.
Option 2.
Chicken and Mushroom with Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.
These are the sort of things I post sometimes that might help.
Any other questions feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal + rasher of grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)
Option 2.
Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with Peas or green Beans + mashed Potato.
Option 2.
Chicken and Mushroom with Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.