Another Fitness/Exercise Topic

[Parshias]

I've decided to come to you guys for some advice on how to get started exercising and getting in shape. I don't really exercise all that much, any and all exercise I've been getting for a while has either been walking to class or walking around while at work. I'm not overweight or anything. In fact, its quite the opposite, until recently, (and possibly still now, I can't remember what a good weight is) I was underweight. I am currently 6'2" and about 150 pounds and would like to try and get in better shape.

More specifically, I want to train my upper body. My legs have always been in pretty good shape, so I don't see a whole lot of need to focus on them, but my arms have always been thin and bony, with very little strength. I am currently just doing as many push ups and crunches as I can each day, in hopes of getting into better shape. My upper body strength is pretty pathetic to the point where I can't do a single regular push up, so I've been doing 3/4ths push ups. (I think that's what they're called, the push ups where you sit on your knees rather than your feet)

I don't have access to a gym, and I'd like to start out slow. I might be able to find 10 or 15 pound weights around my house somewhere to help my work-outs. What are some good work-out tips or strategies to help me get into shape? What other exercises, besides push ups and crunches, should I try focusing on? I really don't have much experience or knowledge of serious exercise outside of like high school gym class, which was years ago. Any advice for an out-of-shape newbie would be appreciated.

[Norelco]

You're definitely under weight. A healthy weight for someone your size would be 165-185. I'm 6'2 as well, but coming from the opposit direction at 205. Hehe.

Check out the forums at http://www.bodybuilding.com : Very helpful and knowledgable people there.

[Penthesilea]

You can go out and get an olympic bar and weight set for <150$ + whatever the bench costs. If you're having trouble just doing a single push up, you'll need to start with low weight and just focus on getting down the form of the exercises, as that will help the most. With trying to build mass, you need to fatigue the muscle otherwise you'll not see as noticable results. And eat a lot.

[finale23]

you will get in shape in no time by doing 30min workout every 2 days, such as pushup, weightlifting, etc. pop a redbull before you start if you have motivational issues, and drink protein shakes or just eat as much as you can 1~2 hours after your workout. i usually just workout 2 hours before meals so i will be starving by the time my meal's ready. i am about 5'10 and 180~ (i haven't drinking shakes for a while now so i am just maintaining my weight)

[Quixotic]

Don't skip out on working your legs, working them out also helps work out the rest of your body. IMO full body workouts work better for "beginners." Diet is the most important part of any workout, so when you're able to control that, everything else is a breeze.

[Parshias]

I suppose my real problem is that I have no idea how or where to start. I really don't know about even a basic workout plan to try and go along with.

[Rizer]

local gyms usually give a free trainer on ur first day so you can take advantage of that and they'll basically map out a schedules for you... if ur taking the go to gym route that is

[Slott]

You aren't going to gain any muscle at all weighing 150 and being 6'2". You need fat to burn to turn into muscle, so as they said, either drink protein shakes or start eating more (of course of the right foods, dont go eating burger king and shit).

edit: I do martial arts because frankly, if I don't have someone yelling me down, i won't do things that hurt Been doing it for 5-6 years, love it, and am in great shape because of it. Also depends what you're looking to get out of your exercise. If you're simply looking to bulk up upper body, you'd do well at the gym if you ate enough food to burn off.

[MF Perm]

An easy start for you would be to get an easy to install pull-up bar. Not the ones you screw into the wall, but has a removable bolt so it's adjustable to ground level for situps as well.

For starters I would recommend doing 3 sets of 8 push-ups in 3 different styles. You'll want to do regular style for pecs and biceps, wide-style which is hands about 6-7 inches out from your shoulders which focuses on your shoulders and pecs, and for triceps put your hands all the way inside so they meet in the middle of your chest when you lie down, and form a triangle with your thumbs and index fingers.


It's ok if you're doing it halfway to start with knees on the ground, it's for starters. If you aren't fatigued or failing at the 3rd set of 8 on any of these, next time push it to 10 or 12. Anything above that you need to be doing full on push-ups. Another thing you need to remember is form is everything in exercising. When you are doing regular pushups your body should form an unbroken plane. No ass in the air or hips sinking in, head straight aligned with your body. Bring your body down until your nose touches the floor, pause, then go back up. Another way to build body strength is to just hold in the "up" position of a pushup for 30 seconds at a time in each style, it builds endurance and strength in your muscles.

Also, work on your abs every day and in a variety of styles. This isn't just your abs but your core muscles you're working which make up your abs and muscles that support your spine. When you develop a strong core along with your upper body it helps take on the load and increases performance.

That said, along with sit-ups do bridges. There are two types: Side and Prone bridges. Side bridges look like this:

http://www.myfit.ca/exercisedatabase/vi ... ises&ID=98

Start at 30 seconds on each side for a week. Then twice each side alternating the next week. Then 60 seconds etc.

If 30 seconds is too much to start, you can start at 30 seconds with your knees bent in, supporting some of the weight.

Prone is like this:

http://www.youtube.com/watch?v=1Yi4XQ3T ... ed&search=


That's a little advanced. You can start by holding her first position with her arms tucked in and supporting her, without lifting the arm and leg. Hold for 30 seconds, then graduate to 60, then 90. Then try the movements.

If you did just that, 3 days a week along with pull-ups ( in the same styles as pushups - normal, wide, tight ) your upper body would notice improvement in a few months.

On your offdays just do squats and 8-count body builders ( http://video.google.com/videoplay?docid ... 8910980004 ), mixed with some running.

The 8 counts will provide some nice calisthenics to buffer your heavy workout on off days. Just don't go overboard on the 8 counts. 3 sets of 8 is fine, or even 3 sets of 6.


Don't worry about gaining weight, it is terrible advice to tell someone they need to "gain weight". Eat chicken and fish, and plenty of veggies. Snack on nuts like almonds, walnuts, or soynuts.

Get a good, healthy protein shake mix and use it with skim milk. You should be taking in ( in your entire diet not just shakes ) about 1g of protein per body weight on your exercise days.

If you do end up getting barbells or dumbells, there are plenty of upper body exercises online you can look up. Most sites have instructional gifs or videos.

The best advice other than getting start is to keep it up, do not get discouraged. It takes time, and your gains will be subtle at first. Also, I would really look into a gym somewhere if you find one close. They do offer trainers that may be $300 a month but, after one month you can learn alot and enough to get started.

Good luck man, it's alot harder to put on healthy weight and muscle than it is to lose weight.


edit: You can do abs every single day you workout.

[Parshias]

Thanks for the great advice! I'll try some of this stuff out starting tomorrow. I don't want to try the gym out quite yet, although that's partly because of the price factor. I know there's a gym on my college campus, and access might be free for students, so I'm definately going to be checking it out/going to the gym when I'm back in the fall.

Pull ups might have to wait for a bit, since unless my arms have gotten a lot better since high school, (I don't think so) I can't do one of those, either. I'll just keep working on those push ups until I can move up to the regular stuff.

I think what finally motivated me to get in better shape was my recent weight gain. For the longest time, my usual weight was 135-140 pounds, even further underweight than I am now. Complications with some medications caused me to drop down to almost 120 thanks to the reaction I was having, at which point I started stuffing my face to gain weight back. Currently, my doctor has me on steroids for treatment, which is working, but it has the side effect of additional weight gain, and I want to exercise in order to make sure that weight gain doesn't materialize in the form of a big ol' gut. De-sissyfying my arms won't hurt, either.

[MF Perm]

Thanks for the great advice! I'll try some of this stuff out starting tomorrow. I don't want to try the gym out quite yet, although that's partly because of the price factor. I know there's a gym on my college campus, and access might be free for students, so I'm definately going to be checking it out/going to the gym when I'm back in the fall.

Pull ups might have to wait for a bit, since unless my arms have gotten a lot better since high school, (I don't think so) I can't do one of those, either. I'll just keep working on those push ups until I can move up to the regular stuff.

I think what finally motivated me to get in better shape was my recent weight gain. For the longest time, my usual weight was 135-140 pounds, even further underweight than I am now. Complications with some medications caused me to drop down to almost 120 thanks to the reaction I was having, at which point I started stuffing my face to gain weight back. Currently, my doctor has me on steroids for treatment, which is working, but it has the side effect of additional weight gain, and I want to exercise in order to make sure that weight gain doesn't materialize in the form of a big ol' gut. De-sissyfying my arms won't hurt, either.

There's a way to do half-pullups also that builds arm strength. Jest put a chair or stool underneath and lift up from it, them come back down to resting position early so you aren't hanging. After a month or so of those you should be good to go :D

[Maguspk]

I have a really tall friend who was fat, grew alot and then was mad skinny.

He hated being skinny so he started drinking protein shakes and working out.

Let's just say now he has boobs, like seriously his pectoral muscles are so overdeveloped comapred to the rest of his physique it looks stupid. So a little advice, if you plan on drinking protein shakes and actually starting a workout regiment, make sure you don't skimp in other places, because you will look stupid.

[finale23]

I know quite a number of people, myself included, are over enthusiastic and tend to work our asses off in the first two weeks. don't. follow your schedule adamantly and make it manageable and sustainable. you will feel alot pain in the beginning, don't get discouraged. it's normal and it will go away in couple weeks if you keep to your schedule. i also can't stress enough about the importance of diet. the results of your routine will be greatly undermined if you don't have the necessary nutrition back you up.

edit, it's ok that you're skinny, just workout and eat and drink plenty afterwards. your weight should increase substantially and steadily in about 6months. i gained about 20pounds in 9 months.

[RakEx]

While MF Perm gave you some good advice for the most part and did take his time putting together a good post for you, I have to disagree when he says you should/can do abs everyday when you workout. Abs are just like every other muscle in your body and need time to recover/regrow muscle tissue before you can gain. If your body is tired or your muscles are sore you need to let them rest before tearing muscle fibers again.

[Exoduso]

I'm in the same boat you are, except i'm coming off of back surgery.

I used to lift weights, but lower body for the most part since I played Soccer.
I'm taking some sessions with a personal trainer starting next week, and i'm going to gradually work on my upper body (along with seeing how my back reacts to all of it..)

I'm pretty strong actually, but I don't have a lot of muscle mass to show for it.. (I DID use to lift weights and work on my upper body in-between the lower body sessions, but it wasn't as important to me back then as my leg/thigh muscles were..), so i'm hoping that I can build some mass pretty quickly.

[Mr.City]

I wouldn't neglect your legs if I were you. I probably phrased that wrong.

[Exoduso]

No need to focus on them, but dedicating an exercise or two for them every week should be fine.

[Devek]

Ya, for me getting strength in my legs was always really easy compared to upper body strength.