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Help for a Starter


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5 replies to this topic

#1
Bonez899
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Bonez899

    Varrock Guard

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I've recently acquired for my use a weight bench with a barbell, dumbell and a bunch of weight plates around 200lbs. I was wondering if anyone here could give me an outline or something of a basic routine for me to do. For now at least I just want something for general fitness with no real goal except getting into shape for football when I get to High school next year. Will probably start doing some sort of running if the weather warms up a bit and am currently looking for a decent priced treadmill so that the weather doesn't effect me in that regard. Along with that I work at a farm 2 evenings a week doing general chores.

Some infromation I figure you might want at sometime or another:
Height: 5'4"
Weight: 150lbs
Age: 15
Can with effort life about 50lbs, haven't tried anything heavier that I can think of and I regularly have to carry 18kg (approx. 40lb) bags of cat litter.

After that there is nothing I really think I should add. If you need anything else ask and I'll answer to the best of my ability.

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http://forum.tip.it/...n-eventual-max/ My blog of progress on Runescape.


#2
Red Elixir
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Red Elixir

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For weight training, I'd probably start with just some simple stand-alone deadlifts and pop in a couple of reps of squats and lunges. Running's a good idea but make sure you get some good quality shoes, as your knees can be weakened considerably by cheap ones. Swimming's great for overall fitness and cross trainers are awesome. :D

#3
Yamayamauchiman
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Yamayamauchiman

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Make sure that whatever you do, you include this to your lifestyle:
Deadlifts, Squats (both back and front) and Bench Press
Mind your diet, get in lots of protein and carbs (Oatmeal and brown rice all day everyday) on the days you work out and keep the fat low.
You probably aren't looking forward to watching your diet, but it really makes a difference, both on the bodybuilding and the strength part.
Some cheap foods that can be a staple of your diet are tuna, brown rice, pasta, chicken (breast), broccoli, bananas (nice to eat 30 min before a workout for a great energy boost).
Good luck and look at it as a lifestyle change so you don't give up on fitness after a couple months.
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#4
constrictor
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constrictor

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Personally, I do cardio for the first 20-30mins of my workout, essentially as a warm up.
I then do weight training and rowing. And finish off with 5-8mins of cardio.

Honestly, if you're trying to get stacked, then do lots of deadlifts, etc. but if you want to be lean and toned, do lots and lots of cardio (any kind) for at least 20-30mins a day and then throw in some kind of muscular weight training (whether thats benching, crunches, etc. doesn't really matter - just depends on where you want to work on).

As the above said, watch your diet. Eating fats (french fries, etc.) will kill you (not really, but really). If anything spend a few weeks cracking down on your diet and then beginning your daily exercising - it'll make all the difference.

#5
iBe
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iBe

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I guess I'll go ahead and bump this 8 month thread in hopes or someone else benefiting from my reply.

You specifically said you want to get in shape for Football. I remember my first year if High school football; I'm sure there was some sort of summer training program that they had and I'm sure it was hell.
Anyways, for people wanting to prepare themselves for something like a summer training program the BEST advice I could give anyone is do A LOT of cardio and try to boost your stamina as much as possible. Running a few miles a day (aim for at least 3 in 25-30 minutes and get better from there) will help you a lot more than you might think. You could also do some general weight lifting but I would recommend doing lighter weight and more reps, this way you can get used to the different techniques and master them before trying anything more heavy and dangerous. Especially as a freshman, the team will help you a lot in the gym. You just need to be able to give it your all. If you are pooped after the warm ups and stamina drills, you won't be impressing anyone.
Best of luck

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#6
Bonez899
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Bonez899

    Varrock Guard

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  • Location:some place in canada
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  • RSN:FuzzyBonez

Make sure that whatever you do, you include this to your lifestyle:
Deadlifts, Squats (both back and front) and Bench Press
Mind your diet, get in lots of protein and carbs (Oatmeal and brown rice all day everyday) on the days you work out and keep the fat low.
You probably aren't looking forward to watching your diet, but it really makes a difference, both on the bodybuilding and the strength part.
Some cheap foods that can be a staple of your diet are tuna, brown rice, pasta, chicken (breast), broccoli, bananas (nice to eat 30 min before a workout for a great energy boost).
Good luck and look at it as a lifestyle change so you don't give up on fitness after a couple months.

Nutrition, for now at least the weakest point in anything I want to do to help improve my lifestyle. I say it this way as I live at home currently and despite my best efforts I can't seem to get my parents purchasing in sufficient quantity what I want. Although it shall change within the next year as I will be driving, so I will have more access to purchasing what I want rather than waiting for groceries. Also, they make meals and those aren't always the best.

Personally, I do cardio for the first 20-30mins of my workout, essentially as a warm up.
I then do weight training and rowing. And finish off with 5-8mins of cardio.

Honestly, if you're trying to get stacked, then do lots of deadlifts, etc. but if you want to be lean and toned, do lots and lots of cardio (any kind) for at least 20-30mins a day and then throw in some kind of muscular weight training (whether thats benching, crunches, etc. doesn't really matter - just depends on where you want to work on).

As the above said, watch your diet. Eating fats (french fries, etc.) will kill you (not really, but really). If anything spend a few weeks cracking down on your diet and then beginning your daily exercising - it'll make all the difference.

Thanks for the advice. I am currently decided to focus on cardio, specifically running. I decided this because I know that my stamina is the most lacking part of my fitness overall.

I guess I'll go ahead and bump this 8 month thread in hopes or someone else benefiting from my reply.

You specifically said you want to get in shape for Football. I remember my first year if High school football; I'm sure there was some sort of summer training program that they had and I'm sure it was hell.
Anyways, for people wanting to prepare themselves for something like a summer training program the BEST advice I could give anyone is do A LOT of cardio and try to boost your stamina as much as possible. Running a few miles a day (aim for at least 3 in 25-30 minutes and get better from there) will help you a lot more than you might think. You could also do some general weight lifting but I would recommend doing lighter weight and more reps, this way you can get used to the different techniques and master them before trying anything more heavy and dangerous. Especially as a freshman, the team will help you a lot in the gym. You just need to be able to give it your all. If you are pooped after the warm ups and stamina drills, you won't be impressing anyone.
Best of luck

Thanks for the specific tips. Currently I am going for 3 miles/5 km in that time frame. As stated above cardio/stamina is my weakest point at the moment and what I most need to improve.

Fuzzybonez.png

http://forum.tip.it/...n-eventual-max/ My blog of progress on Runescape.





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