Beginner Advice - Much Appreciated

Disco2Disco

Hi Guys,

I have recently decided to wise up and start getting fit (I am not looking to lose weight, 23/6foot/10.5 stone). I searched the net and found a "Run 30mins in 3 Weeks" work out. My plan is complete this first to bring my fitness levels up then start into a more intense style work out in 3-4 weeks.

I plan to start some light weights (I have no intention of becoming a muscle man but a hint of pecks, 6 pack and more muscle mass would be the aim) at some point after the 3 week, 30mins work out. Now, I have various problems, ie. fractured L10 vertebra, which happening 6 or so years ago and a dislocated elbow which happened in February, but still a bit awkward.

My understanding is that for my back, i need to build up the muscles either side of my spin before I get stuck into any major or minor weight lifting and the same with my elbow.

I am an ex-student and part-time doler. Once I flew the nest I never bothered getting a medical card....however that is in the process of being sorted now and whenever the medical card arrives I plan on getting both my back and elbow sorted. (I hope this will be the case. Unfortunately, Mammy and Daddy took care of matters like this so I am unsure as to how the medical card/injures/waiting/treatment thing works)

Now the fact that I am on the dole and cant afford to pay for gym/specialist advice on my situation, I would love a bit of help from you guys if it possible.

So where does one start in a situation like mine?

Thanks in advance!

**Where is a good place to get a good, cheap watch for training. Basically one with a countdown timers ect.

*** I understand advice given here is not gospel, I am really just looking for inspiration to follow up

EileenG

Get the medical problems sorted. Find a good physio or doctor who specialises in sport, otherwise you may be told to avoid weights forever.

As a general rule, the big lifts like squat and deadlift are not hard on your back. They are hard on your muscles, but because you are lifting in a natural range of motion, they should not stress your spine. Something like a smith machine LOOKS safer, but because it locks you into a limited and unnatural range of motion, you are more likely to get injured. But get proper advice.

Don't worry about turning into a muscle man. This doesn't happen by accident. It takes huge amount of work and effort. Six packs are the result of a perfect diet, not endless ab exercises.

Use your phone as a stopwatch.

There are lots of bodyweight exercises you can do at the moment. Check out some of Transform's videos for examples.

Disco2Disco

Thanks for the reply, its very much appreciated.

The perfect diet for a 6 pack + the exercises.....where can details on this be found?

Giggipaws

Hi there,

Well done with your decision!

It is bit hard to tell what would be the best approach without seeing you but what I think you surely can do is cycling. From what you write I understand that you have no problem with your legs, so I would recommend cycling. Running can be bit too much at this stage - because of uncertain situation with your L10.
As well, most of lower body weight exercises could be OK for you..but check with your GP. He should be able to send you to some physio where you could use your medical card.
Private physios (as far as I know) have lower rates for MC holders, they will not treat you for free.

Read as much as you can on the topic (anatomy, nutrition, training, recovery...) - the books are not too expensive if you buy online (used books). More you know, better for you

Go by the feeling you get after your workout - if you feel that you overworked some parts, learn your lesson and do a little bit less next time, taking in consideration your state of health. It is better to advance slowly and surely (safely) ... that to rush and end up with yet another injury

All the best.
Giggipaws

Disco2Disco

Giggipaws wrote: »

Hi there,

Well done with your decision!

It is bit hard to tell what would be the best approach without seeing you but what I think you surely can do is cycling. From what you write I understand that you have no problem with your legs, so I would recommend cycling. Running can be bit too much at this stage - because of uncertain situation with your L10.
As well, most of lower body weight exercises could be OK for you..but check with your GP. He should be able to send you to some physio where you could use your medical card.
Private physios (as far as I know) have lower rates for MC holders, they will not treat you for free.

Read as much as you can on the topic (anatomy, nutrition, training, recovery...) - the books are not too expensive if you buy online (used books). More you know, better for you

Go by the feeling you get after your workout - if you feel that you overworked some parts, learn your lesson and do a little bit less next time, taking in consideration your state of health. It is better to advance slowly and surely (safely) ... that to rush and end up with yet another injury

All the best.
Giggipaws

Thank You!

Cycling is an avenue I want to go down, its just a cash flow problem at the minute. I would rather invest in decent equipment than make due now. I nearly bought a road bike a few weeks ago but Halford sold out.

I think I will continue running until the medical card and doctors visits are sorted and progress with their guidance.

Thanks for your input. I am taking all of it on board!

EileenG

Cycling is great, and a bike will pay for itself in no time, you'll save a fortune on buses/petrol.

Generally, the big compound lifts work best: squat, deadlift, bench press, military press, lunges, stiffleg deadlift, bentover row, pull-up, dips, wood chopper. You may have to modify them to suit your problems for a while.

Diet: base it on fresh whole food. Lots of quality protein, healthy fats, green vegtables. Cut out anything with white flour, sugar or processed fats. Try to buy food which rots, not stuff in boxes with best-by dates three years in the future. Lots of eggs, oily fish, fresh meat and chicken, lots and lots and LOTS of green veg, dairy, olive oil, whole fruit, nuts, seeds, wholegrains.

If you need to lose bodyfat, reduce or cut out all the white carbs - sugar, bread, pasta, rice, potatoes, cereals. They have a mega amount of calories compared to the nutrients they provide. Keep them for bulking or if you are training for endurance sports.

Protein is important, but you should get most of it from your diet, not supplements. The exception is that after a heavy lifting session, a scoop of whey can help recovery. Don't be afraid of fat, you need a significant amount for good health and a decent testosterone level.

Disco2Disco

Thanks for that post. Very informative. Think i will start with the diet very soon. Its alot to take on board but I am just gonna have to sit down and do it.

Keep it coming

The site I use for running, e-mails the work out each day which i find very handy. Is there similar sites for diet and non-weight based work-outs?

Transform

Disco2Disco wrote: »

Thanks for that post. Very informative. Think i will start with the diet very soon. Its alot to take on board but I am just gonna have to sit down and do it.

Keep it coming

The site I use for running, e-mails the work out each day which i find very handy. Is there similar sites for diet and non-weight based work-outs?

all of this might help and there are plenty of article on home based workouts -

http://thetransformationcatalyst.wordpress.com/

this is the whole best abs section -

http://thetransformationcatalyst.wordpress.com/category/core-stomach-and-back-exercises/

Overall i would have said you were too light and badly needed weights and far less running.