Few questions from a n00b to actually doing anything.

amacachi

Start of December I was hittin 21 stone, height is 6 foot 1, and through cuttin out a lot of junk food I've lost about 10-12 pounds. I'm woefully unfit and want to get in shape and have a few target numbers in mind. I've done next to no weight training, though I can bench 40kg(!)

Basically I'm wondering whether I should go straight into throwing weights around or if I should focus on getting a little bit of endurance, ie be able to walk quickly for more than a minute :pac:

I've seen Starting Strength mentioned a good bit, is the second edition I should get?

One last thing, I was in the gym two days ago and knackered myself on some kind of pecs-machine (no bench free at the time) and woke up today with unreal pain in my chest. Is this normal-ish? I did about 8 sets despite being wrecked after 4 :P

EileenG

Congrats on starting to make chances.

Yes, it's absolutely normal to be too sore to move after doing eight sets of any exercise, never mind doing it as a complete beginner. Even experienced gym rats expect to feel sore after a good workout (ask about the day after doing heavy squats, sometime you feel like crying when you have to use the toilet).

Start with both weights and cardio/endurance exercise. Aim for two or three days a week in the gym lifting weights. At this stage, any program will give you results, even the crap ones the gyms do up. Get a trainer to show you the right way to do squats, deadlifts, benchpress, stiffleg deadlift, pull-ups, dips, military press, bent over barbell rows, lunges, step-up, etc. Don't worry if the weights are low to start, you'll increase them as you go. And they nearly all use free weights so it won't matter if the gym is busy, you'll still be able to do your stuff. For the first couple of weeks, do 2 sets of 10-12 reps. Then do three sets of 10 reps with a slightly heavier weight after that.

For cardio, vary this between things like brisk walking or cycling, or a machine like the rower or elliptical and a few bursts of really fast sprints, either cycling or on a machine, followed by a slow recovery period. You can do this on non-gym days, especially if you ride a bike.

Get your diet right. Cut out anything with sugar, white flour or processed fats. Make sure every meal (including breakfast) has a quality protein, a healthy fat and some sort of vegetable.

amacachi

EileenG wrote: »

Congrats on starting to make chances.

Start with both weights and cardio/endurance exercise. Aim for two or three days a week in the gym lifting weights. At this stage, any program will give you results, even the crap ones the gyms do up. Get a trainer to show you the right way to do squats, deadlifts, benchpress, stiffleg deadlift, pull-ups, dips, military press, bent over barbell rows, lunges, step-up, etc. Don't worry if the weights are low to start, you'll increase them as you go. And they nearly all use free weights so it won't matter if the gym is busy, you'll still be able to do your stuff. For the first couple of weeks, do 2 sets of 10-12 reps. Then do three sets of 10 reps with a slightly heavier weight after that.

When I was benching last summer I could only do 5 or 6 reps at 40kg, should I start at that and increase the reps to about 10, or start with 10 reps at 35? I'm probably overthinking it just a little bit :P

FunkZ

Diet is the ain thing, you could lose that weight without exercise if you diet is right.

I think you should cut out all carbs completely.

Then take you bodyweight in pounds, multiply it x 12 and eat that amount of calories.
Ya could look like a completely new person next January.

amacachi

FunkZ wrote: »

Diet is the ain thing, you could lose that weight without exercise if you diet is right.

I think you should cut out all carbs completely.

Then take you bodyweight in pounds, multiply it x 12 and eat that amount of calories.
Ya could look like a completely new person next January.

Well I've made a fair amount of changes in the last few weeks even so am waiting to see how they work out. I've cut way, way down on the drink and smokes and have started eating weetabix for breakfast. Living with my parents it isn't easy to eat healthily, and I've been turning down a lot of food lately.

3360 calories sounds like a lot.

EileenG

If you know your lean mass (total weight minus bodyfat) use that as your guideline. Around 14 calories per pound of lean mass is a good cutting level.

However, it would probably make more sense to get into the habit of only eating when you are hungry (wait 20 minutes to make sure it really is hunger and not just your tummy playing tricks) and then stop eating as soon as you stop being hungry.

Most of us are fat because we eat regardless of whether we are hungry or not. Getting in touch with what your body actually needs is the best thing you can do for it.

If you really get the bug and want to start doing bodybuilding competitions, then you can start counting calories.

As for your parents, cook your own food (eggs and tuna are easy and cheap) and just don't eat the junk. You are too old to be make finish everything on your plate. "No thanks, I'm not hungry, I've had enough" is all the answer you need.

amacachi

EileenG wrote: »

If you know your lean mass (total weight minus bodyfat) use that as your guideline. Around 14 calories per pound of lean mass is a good cutting level.

However, it would probably make more sense to get into the habit of only eating when you are hungry (wait 20 minutes to make sure it really is hunger and not just your tummy playing tricks) and then stop eating as soon as you stop being hungry.

Most of us are fat because we eat regardless of whether we are hungry or not. Getting in touch with what your body actually needs is the best thing you can do for it.

If you really get the bug and want to start doing bodybuilding competitions, then you can start counting calories.

As for your parents, cook your own food (eggs and tuna are easy and cheap) and just don't eat the junk. You are too old to be make finish everything on your plate. "No thanks, I'm not hungry, I've had enough" is all the answer you need.

No need to make fun of me :P

Like I said, the diet is pretty much sorted out. Just need to stick at it.

Want to get into the lifting because I have pretty strong legs and no strength at all above my waist. I'll start a log soon enough when I get money together for the gym and get that going.

EileenG

Not making fun. Some people really get the bug and get competitive. Particularly someone who has been overweight and wants to show off the changes.

Just get to the gym and lift weights. Don't overthink it. Concentrate on squats, deadlifts, bench press, military press and rows. If you can do those right, and keep increasing your weight on those, you'll see a big change in your body shape. You'll see loads of people in the gym doing endless crunches and bicep curls, but if you do the big lifts, you'll work those muscles as well.

amacachi

EileenG wrote: »

Not making fun. Some people really get the bug and get competitive. Particularly someone who has been overweight and wants to show off the changes.

Just get to the gym and lift weights. Don't overthink it. Concentrate on squats, deadlifts, bench press, military press and rows. If you can do those right, and keep increasing your weight on those, you'll see a big change in your body shape. You'll see loads of people in the gym doing endless crunches and bicep curls, but if you do the big lifts, you'll work those muscles as well.

I know yeah, just jokin around.

Well I shall give it all a go anyway, thanks for the help