Need a fitness plan for newb
Discussion
Hi, my first post I believe in this forum! Firstly I apogise for starting another fitness thread, but am just after general advice.
I am 21, 6'2" and 84kgs. I don't look overweight but feel I'm slowly developing more fat than is good for me (and my self confidence). I'd like to trim down the fat, gain a bit of muscle, tone up and also maintain it. I work as a factory maintenace plumber and fitter and do allot of walking through the day.
My hobbies include my cars, motorbike and music so not much help there regarding fitness. My diet is quite varied and don't consume too much fast food, ready meals or alcohol (save a beer or 2 at the weekend). I have cut down on chocolate lately and upped the protein intake a little too.
Any ideas? I know maybe I should just be more active, but I'd like an effective plan. Thanks guys
I am 21, 6'2" and 84kgs. I don't look overweight but feel I'm slowly developing more fat than is good for me (and my self confidence). I'd like to trim down the fat, gain a bit of muscle, tone up and also maintain it. I work as a factory maintenace plumber and fitter and do allot of walking through the day.
My hobbies include my cars, motorbike and music so not much help there regarding fitness. My diet is quite varied and don't consume too much fast food, ready meals or alcohol (save a beer or 2 at the weekend). I have cut down on chocolate lately and upped the protein intake a little too.
Any ideas? I know maybe I should just be more active, but I'd like an effective plan. Thanks guys
I don't have a huge amount of spare time, but willing to make sacrifices if necessary. I'm considering taking up cycling as a hobby again (which I have not done it since I was 16, bought my first car and that was that.) I would also like to experiment with training with my own bodyweight (I've been reading the recent thread).
I'm also prepared to change my diet accordingly. Would you like more info regarding my current intake?
I'm also prepared to change my diet accordingly. Would you like more info regarding my current intake?
It's much easier to lose fat through diet than it is through exercise. As an example, a Mars Duo (a mere snack!) has 430 kCal, which would take me 30-45 mins of running to work off.
However, you can boost your metabolism through exercise and this, coupled with a better diet, can help you shift bodyfat.
There's loads of information on the internet (www.bodybuilding.com, www.youtube.com,www.rosstraining.com), and I've got a book on bodyweight training called 'Never Gymless' by Ross Enamait that I think is very good.
However, you can boost your metabolism through exercise and this, coupled with a better diet, can help you shift bodyfat.
There's loads of information on the internet (www.bodybuilding.com, www.youtube.com,www.rosstraining.com), and I've got a book on bodyweight training called 'Never Gymless' by Ross Enamait that I think is very good.
You need to find something which you enjoy doing, that burns calories.
I started running and it was great until I injured myself. I still run a bit to maintain the 'go' in my legs but cycling is my thing now.
Once you find something which you actually want to do and yearn to do it when you're at work etc you're on to a winner.
The hardest thing is usually building up a initial base of fitness which then lets you really enjoy the exercise without feeling like you're going to die.
ETA -its not always easy and sometimes you need a 'nudge' to get you started. For me it was a cycling-mad mate who wouldn't let me say no to a quick 5 mile pedal (which I didn't really want to do). The following week I'd bought a bike.
I started running and it was great until I injured myself. I still run a bit to maintain the 'go' in my legs but cycling is my thing now.
Once you find something which you actually want to do and yearn to do it when you're at work etc you're on to a winner.
The hardest thing is usually building up a initial base of fitness which then lets you really enjoy the exercise without feeling like you're going to die.
ETA -its not always easy and sometimes you need a 'nudge' to get you started. For me it was a cycling-mad mate who wouldn't let me say no to a quick 5 mile pedal (which I didn't really want to do). The following week I'd bought a bike.
Edited by captainzep on Friday 23 July 12:46
Ok point taken. Cut out treats, I can handle that Recently I always have a chocolate miniroll and a kitkat chucky every day at work. That's already cut to one smaller chocy bar, but now considering cutting it altogether. I also eat a packet of crisps a day, that's out! I have added a couple boiled eggs to my lunch at work recently which I believe is good.
It takes me 30 minutes to get to work over 12 miles of B roads each way. I'm not really prepared to cycle that distance to be honest. Or am
I just being a woss? Weekends, once a week or more definitely...will take but cycling again! I also have kayak and live near the sea, only been out twice on it
Recently I always have a chocolate miniroll and a kitkat chucky every day at work. That's already cut to one smaller chocy bar, but now considering cutting it altogether. I also eat a packet of crisps a day, that's out! I have added a couple boiled eggs to my lunch at work recently which I believe is good. It takes me 30 minutes to get to work over 12 miles of B roads each way. I'm not really prepared to cycle that distance to be honest. Or am
I just being a woss? Weekends, once a week or more definitely...will take but cycling again! I also have kayak and live near the sea, only been out twice on it
Someone has already mentioned the chocolate Vs exercise principle I believe, which highlights how improtant nailing your diet is if you want to get in shape.
For someone like yourself who wants to improve their body shape to a level more asthetically pleasing, you want to a combination of cardio and resistance work in order to help trim down your shape and increase your muscle mass. This would be much easier if you could join a gym but is possible at home.
Cycling to work once, or twice a week would be really beneficial as this is something you could do regualry every thursday for example. A workout you could try at home would be circuit training. Set out a space in your home, or garden and have a stopwatch/watch/phone/something you can time minutes on. choose 8-10 exercises, e.g.
1.Star Jumps
2.Press Ups
3.Squat Thruts
4.Crunches
5.Squat Jumps
6.Leg raises
7.Dips (if you have a step or a chair you could dip off)
8.Dorsal raises
Do 1 minute on each station, no rest between each one with one minutes rest after you have done all eight exercises. Repeat 3-4 times. The exercies I have given you show god example of a circuit that will work all the major muscle groups. You could also try experimenting with other exercises like lateral raises with tins of paint etc.
Doing this once, twice or three times a week will help you increase you muscular defintion.
HTH a bit,
Chris
For someone like yourself who wants to improve their body shape to a level more asthetically pleasing, you want to a combination of cardio and resistance work in order to help trim down your shape and increase your muscle mass. This would be much easier if you could join a gym but is possible at home.
Cycling to work once, or twice a week would be really beneficial as this is something you could do regualry every thursday for example. A workout you could try at home would be circuit training. Set out a space in your home, or garden and have a stopwatch/watch/phone/something you can time minutes on. choose 8-10 exercises, e.g.
1.Star Jumps
2.Press Ups
3.Squat Thruts
4.Crunches
5.Squat Jumps
6.Leg raises
7.Dips (if you have a step or a chair you could dip off)
8.Dorsal raises
Do 1 minute on each station, no rest between each one with one minutes rest after you have done all eight exercises. Repeat 3-4 times. The exercies I have given you show god example of a circuit that will work all the major muscle groups. You could also try experimenting with other exercises like lateral raises with tins of paint etc.
Doing this once, twice or three times a week will help you increase you muscular defintion.
HTH a bit,
Chris
^ which is quite like the 'Interval Training' principle (maybe look it up on the 'net or look for references in MMA magazines/books, including the 'Tabata Protocol') as there seems to be growing evidence that short bursts of intense work followed by short rests increases the metabolism for several hours after a session.
A couple of recent studies showed that of two groups in the tests those who did long distance/duration running of c. 1 hour burned more calories during the session but that the group who did the interval training burned more, ultimately, over the day as their metabolism was stoked higher and burned more over the long run.
Another thing you might add to the list above is some form of sandbag training - very good for calorie burning, endurance/fitness and core/functional strength + could be used to add some muscle.
A couple of recent studies showed that of two groups in the tests those who did long distance/duration running of c. 1 hour burned more calories during the session but that the group who did the interval training burned more, ultimately, over the day as their metabolism was stoked higher and burned more over the long run.
Another thing you might add to the list above is some form of sandbag training - very good for calorie burning, endurance/fitness and core/functional strength + could be used to add some muscle.
The Lukas said:
Ok point taken. Cut out treats, I can handle that Recently I always have a chocolate miniroll and a kitkat chucky every day at work. That's already cut to one smaller chocy bar, but now considering cutting it altogether. I also eat a packet of crisps a day, that's out!
You could do this. Recently I always have a chocolate miniroll and a kitkat chucky every day at work. That's already cut to one smaller chocy bar, but now considering cutting it altogether. I also eat a packet of crisps a day, that's out! But being too hard on yourself can lead to misery and ditching the whole program.
If you find something which you really enjoy doing, where you have a goal, and take an active interest in getting faster/stronger/more endurance, then you'll tend to put better food into your body in the same way that you put SuperPlus in the car. Need to get out of the mindset of punishing yourself. If you've cycled hard for an hour and burned 800 calories, where's the harm in a 120 calorie bag of crisps here and there? If for example you really got into running and found yourself jogging 20+ miles a week, its actually quite hard to keep weight on.
Its the culmination of good dietary habits and solid exercise over a week or two that makes the a few beers and a curry absolutely no problem. Having said that, I'm not exactly an Olympian...
If your a beginner then the British Army program isn't bad
http://www.armyfit.mod.uk/
Sure it's designed for aspiring soldiers but it'll get you into a routine.
Once you get a basic fitness level built up you can look at other things like Tabata training etc.
http://www.armyfit.mod.uk/
Sure it's designed for aspiring soldiers but it'll get you into a routine.
Once you get a basic fitness level built up you can look at other things like Tabata training etc.
A fun way to get back into fitness would be cycling - have always been the gym type for years along with playing football, basketball and summer touch rugby. But decided to give the gym a break last year and took up cycling - set myself quite a tough goal cycling (16 miles each way) to work 2-3 times a week.
Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
amare32 said:
A fun way to get back into fitness would be cycling - have always been the gym type for years along with playing football, basketball and summer touch rugby. But decided to give the gym a break last year and took up cycling - set myself quite a tough goal cycling (16 miles each way) to work 2-3 times a week.
Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
16 miles in 45 is seriously impressive for a commute. Good work!Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
Bugeyeandy said:
amare32 said:
A fun way to get back into fitness would be cycling - have always been the gym type for years along with playing football, basketball and summer touch rugby. But decided to give the gym a break last year and took up cycling - set myself quite a tough goal cycling (16 miles each way) to work 2-3 times a week.
Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
16 miles in 45 is seriously impressive for a commute. Good work!Took me around 1hour each way at the beginning and gradually improved to 45mins - it was a very good way of commuting and a lot of times was actually quicker getting to work by car and motorbike (!). Stuck with it last April till late October.
Decided to get back into the gym this year and combined the cycling and the resistance training enabled me to bring the time down to 30 mins!
and i thought my colleague was insane for suggesting i bike the 13miles to work!Well done!
Cycling may be the best route for me, into work...well I'll keep you posted, I need a bike first (going to bike shop tomorrow - may post on the pedal powered forum.)
I tried doing a bit of exercise today, pushups and football. Hell it's hard work! I can barely do 20 pushups in one go. I feel like a weakling which makes me feel despondent.
I've cut about 200 calories of chocolate each day, and I'm walking loads at work.
I'm going to keep up the pushups and keep the diet controlled. Any other advice?
PS I'm not 84kgs, I'm 81kgs if that makes much difference
I tried doing a bit of exercise today, pushups and football. Hell it's hard work! I can barely do 20 pushups in one go. I feel like a weakling which makes me feel despondent.
I've cut about 200 calories of chocolate each day, and I'm walking loads at work.
I'm going to keep up the pushups and keep the diet controlled. Any other advice?
PS I'm not 84kgs, I'm 81kgs if that makes much difference
Edited by The Lukas on Thursday 29th July 20:02
Right, I'm going to keep updating this whether you like it or not
I ache today! The muscles over my chest especially. So for lunch (bit late) I'm having a can of tuna, 2 boiled eggs and a pint of milk.
Now about the rest part...how long till I have another go at it? Till the aching stops?
I ache today! The muscles over my chest especially. So for lunch (bit late) I'm having a can of tuna, 2 boiled eggs and a pint of milk.
Now about the rest part...how long till I have another go at it? Till the aching stops?
The Lukas said:
Right, I'm going to keep updating this whether you like it or not
I ache today! The muscles over my chest especially. So for lunch (bit late) I'm having a can of tuna, 2 boiled eggs and a pint of milk.
Now about the rest part...how long till I have another go at it? Till the aching stops?
Don't do chest till the soreness has gone.Don't need eggs,should be skimmed milk.I ache today! The muscles over my chest especially. So for lunch (bit late) I'm having a can of tuna, 2 boiled eggs and a pint of milk.
Now about the rest part...how long till I have another go at it? Till the aching stops?
Edited by goldblum on Friday 30th July 14:59
goldblum said:
Don't do chest till the soreness has gone.Don't need eggs,should be skimmed milk.
Eggs are great, whats wrong with them? The yolk holds protein with the highest bilogical value compared to any other natural food source, and they taste great.Edited by goldblum on Friday 30th July 14:59
Edited to fix retarded quoting
Edited by balders118 on Friday 30th July 17:22
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