Im going to start working out
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TheAdlerian — 4 years ago(May 04, 2021 01:57 AM)
I have been working out for over 30 years and am very muscular and love working out. I get a huge thrill out of it and it's great for mental health.
In addition, due to being dedicated, it keeps me from drinking, drugs, or overeating. It's hard to do things that are direct opposites. For instance, if you're on a workout routine, there's no real room for getting drunk and having a hangover, because that will ruin tomorrow's routine.
So, working out is very positive on many levels.
Also, when first starting out, you have to understand that for a few months it will make you sore and tired. However, after your body adjusts, you will get energy and a high from it.
Also, to stick with it, you have to look at it as a "hygiene routine" like showering, brushing your teeth, etc. There is no taking a week off from brushing your teeth or wiping your ass.
A hugely weird thing about humans is that they will take care of their teeth but not their arms and legs. Your arms and legs become just as useless as rotten teeth, if they degenerate.
If you can believe that, you will never stop working out.
If you want tips on a workout program, just ask.
In addition, you can get "jacked" on Mcdonalds, if you eat the right things in the right amounts. There is no magic to it, you need the right calories and protein. -
Piney — 4 years ago(May 04, 2021 02:01 AM)
when i say workout, I do not mean gym memberships, I mean cheap dumbells in my bedroom lol still possible? Im also really out of shape, its not like im working with a flat canvass here, so much flab and fat rolls yet im wierdly thin, just a really odd body shape all around. Still possible to look like Chris Pratt in say, 2 years??
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TheAdlerian — 4 years ago(May 04, 2021 02:37 AM)
Lifting heavy isn't what bodybuilders do, they lift high volume.
German Volume Training is the best.
It's 10 reps and 10 sets. So doing 10x10=100 reps overall.
For each body part, you do 100 reps. You break that up over the week, like chest Monday, arms Tuesday, etc.
It's what's called "Time Under Tension" which builds muscle. So, in theory, you could lift a pencil 10,000 times and get results. The stress of lifting anything that many times will make the muscle react.
As you do this over time and get stronger you can use heavier weights but in the beginning most can only use light weights, which is perfect for you most likely. -
Piney — 4 years ago(May 04, 2021 03:03 AM)
Oh dude you just remined me, I was thinking I would start with my shoulders in the hopes it change the wierdly thin look, the plan ws to just work on them for like 6 months and ONLY them, but then I would just look like some asshole with muscular shoulders but weak flabby everything else lol
I also wanna lose the belly fat but is doing cardio AND lifting a good idea? would i just be burning off any potential muscle mass that is being built? -
TheAdlerian — 4 years ago(May 04, 2021 03:59 AM)
You must work out all muscle groups equally or you can harm yourself, your posture, and so on.
For instance, if you only work your shoulders then the muscles that support your upper body, like lower back, may be too weak to support your body. That will then affect your posture and make you hunch.
The tow bone is connected to the neck bone, it is all one connected system.
If you do German Volume Training, lifting will be cardio. Cardio is about your heart rate, not a machine or using your legs.
Only someone doing marathon like cardio is going to harm muscle. If you lift with many breaks and your heart rate is high then you are doing cardio. If you go for a half-hour to hour walk several times a week, that will help.
Note: if you exercise more than say 90 minutes, you run the risk of gaining fat, as that amount of time tends to create hunger.
Getting a fitbit watch is a great idea. -
TheAdlerian — 4 years ago(May 04, 2021 02:32 AM)
I don't know where you live but gyms are very cheap now.
Planet Fitness doesn't have heavy enough weights for me but for a beginner, it's a great deal and very cheap, like crazy cheap.
However, if you have heavy enough dumbbells you can do nearly EVERY body part.
During the shutdown I even by resistance bands (rubber bands) you hook to a door and got a pretty good workout until gyms opened.
The bands were about 60 bucks. I can find you an amazon link if you want.
You are what is called "skinny fat" in the jargon. It's where you have little muscle and are mostly jelly like, and yet not obese looking.
Whatever the case, you can and will improve massively in a year or two, if you stick with it.
Dumbbells:
They need to be a weight that is challenging to lift 10 times. That's 10 reps.
You need to do many "Sets" which is "Reps of 10". So, if you do 5 Sets that's 10x5=50.
I will explain more about that later.
To lose fat you must eat less.
Find a "fat loss calculator" online and figure out your calorie needs for your size. If you are fat you are eating over your calorie needs.
So, let's say you're 200 now that means you're eating 3,000 calls. If you want to be 180, then you must eat 2,500 calls for four months.
I am making that up randomly, but a calorie calculator can help you figure that out.
Calories:
Exercise helps build muscle and endurance while burning cals, but you still must reduce cals to lose fat. Exercise sessions don't really last long enough to burn that much.
If you want to do it, I will suggest a great routine that will vastly improve your body. -
Piney — 4 years ago(May 04, 2021 02:50 AM)
I live in the UK, but lets just say that it is not money that is keeping me out the gym and leave it at that.
They need to be a weight that is challenging to lift 10 times. That's 10 reps.
Is it wise for a guy like me who has done zero heavy lifting for the last 4 years to start doing challenging reps right away? should I not perhaps spend a month or 2 doing smaller weights and getting used to it? I am saying this because 2 years ago I got a job putting together those peloton exercise bikes, and to even start working on them we had to lift them out of box's, after having to lift these bikes about 5 times in one day i was just done, my brain was telling my body to lift it but my body was telling my brain to go jump off a bridge, I physically could not do it and had to quit to save from more humiliation. At this point I had been unemployed and lazy for about 3 and a half years.
The bands were about 60 bucks. I can find you an amazon link if you want.
Thanks, but im pretty broke all the time, and my weed habit takes priority ( Guess ima have to stop that **** if i want results right?
) Plus ever since brexit we now have to pay an extra import fee at the door or the deliverer wont give me the item i have already paid for, and seeing as i have a track record of quitting, I do not wanna invest in any equipment just yet, I already have a set of dusty as weights in my closet lol the will have to do for now.
To lose fat you must eat less.
I actually do not eat a whole lot, and like i said i have pretty much skipped breakfast for 10 years in a row due to smoking, but when i do eat its usually binging on unhealthy sheit, I do try to make healthy smoothies when i can afford the ingredients though. I do plan to start ' juicing ' on healthy things though. Lots of fruit and oats and a few greens.
What you could do for me is perhaps give me an idea for a week long meal plan? one suitable and affordable for a newb who gets only £198 every 2 weeks? and I will tailor it to make it work as im guessing you may mention some food stuffs or supplments that we do not have in he UK.
That would help alot as i suck at knowing whats actually god for me. I'm also hoping to change how my skin looks as it looks all grey and gloomy due to an unhealthy life if you could recommend something for that.
Either way, thanks for taking the time to give me advice and encouragement -
TheAdlerian — 4 years ago(May 04, 2021 04:16 AM)
Dumbbells:
A measure is that you can lift it ten times and the tenth time is a challenge. So, that is any weight relative to you.
I can lift 60 pound dumbells 10 times very easily. You cannot do that and so what can you lift ten times?
If you have dumbbells that get heavy after around ten times that is good.
If you **** around "getting ready" to lift, you will never lift. You have to do it and suffer for it. That is what makes your body adapt and grow.
We grow muscle because your body is "scared" and under threat, so it adapts to get stronger to deal with the threat.
If you want to warm up, you can do bodyweight exercises like pushups.
Weed:
Weed has tons of estrogen and it's an antianxiety drug so using that will led to fatness and lower testosterone.
Also, you are using it to relax and that's god's joke on addicts. Now, you have anxiety about a deteriorating body and you don't have enough cash to buy health items.
The more drugs you use, of any kind, the more anxiety you will have. If you stop doing drugs you will feel better as you will be more in command of your life and will not need the drugs.
Drugs are for weaklings and if you use them people cannot count on you. Currently, if you fell down a hole you couldn't pull yourself out and would die. If you had to pull another person out, they would die.
What kind of man is that?
What if you saw a little kid getting abducted? What could you do now?
Being sober and fit means you're READY FOR ACTION, as you should be.
Food:
Meat and vegetables is the best idea. You need only basic macronutrients, fat, carbs, protein.
You want to get a large amount of protein per day, if possible. So, a chicken breast is like 20 grams of protein. So, if you can get double or triple that would be great.
Vegetable and fruit smoothies are mostly trash fad stuff. Meat is very close to cannibalism and so it contains most of what you need to build a body, because it IS a body. -
Piney — 4 years ago(May 04, 2021 04:33 AM)
Vegetable and fruit smoothies are mostly trash fad stuff. Meat is very close to cannibalism and so it
contains most of what you need to build a body, because it IS a body.
I never thought about it that way but it makes a lot of sense lol thanks dude, I will heed this advice, perhaps not about the weed though, I need it, no compromise lol. I will cut down tho.