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Starting Out

  • 22-12-2007 8:01pm
    #1
    Pj!
    Closed Accounts Posts: 3,783 ✭✭✭


    Hey! I like this forum and regularly look in. Plenty here helping out others.

    Anyway my story:
    Not very fit. Play some 5-a side football thats about it. Nothing too serious.
    In the new year I intend to start doing a few weights and a bit of running a couple of times a week.
    Have no gym membership so will be working from home.
    Just wondering what I sort of exercises you'd recommend for me to help me build muscle? Chin-ups, sit-ups, push-ups and squats are all useful, or so ive heard so I will look into how to do them correctly but anything else? I have a set of dumbells.
    Also I have very little room here for equipment but was thinking of buying this fold up bench. Would it be worth buying?

    Thanks.


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Yes, the bench looks good. A good solid bench that can be adjusted will be a definite asset to you. You will probably find you add more weights as you get more advanced.

    First thing: sort out your diet. Spend a week writing down everything you eat or drink (including the mouthfuls you steal from your girlfriend's plate), and then put them into www.fitday.com or just work them out manually to see what levels of calories, protein, fat and carbs you are eating now. Then adjust as necessary.

    Most people find that three meals and three snack meals keeps them full of energy and means they don't get so hungry they pig out on rubbish. Try to have a quality protein in each meal, a green vegetable in every sitdown meal, some healthy fats (plan to eat lots of oily fish and nuts and whole eggs), and try to eat most of your simple carbs around workout time. Try to cut out all the processed food, including things like bread and cornflakes. Aim for 1g of protein per pound of weight.

    Working out with weights is excellent. The classic lifts like squat, deadlift, bench press, stiffleg deadlift, lunges, rows, pull-ups, dips, etc are hard to beat. Try adding in crunches or plank, hyperextensions, woodchopper, step-ups, shoulder press, lateral raise, rear fly, pull-overs etc.

    Include some cardio too. It can be anything from skipping to running to climbing stairs to dancing to shadow boxing. The important thing is to work your heart and lungs hard.


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