Posted: 1/1/2012 10:06:23 AM EDT
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I hate asking for help, so bear with me here gents.
I recently stepped on a scale and tipped the dreaded 200lb mark - this is not a good 200lbs either. This is a flabby, disgusting 200lbs. I have a gym membership and the desire to get in shape. What I don't have is a system. Normally my time in the gym has consisted of pure cardio - ellipticals mainly as I tweaked my knee pretty hardcore during a few paintball tournaments back in the day. I wouldn't stick to a schedule, never worked for gains, and didn't have a system. I don't eat the greatest either. I'm much better than I used to be, but I still need work. I've started using MyFitnessPal to track my calories and eating habits. I don't drink much alcohol at all (I'd be surprised if I averaged one finished beer a month) and I rarely smoke (pipe tobacco and cigars when I do). What can I do to help get myself in shape? I feel that I need some kind of schedule and I feel that it needs to include lifting, but I do not know where to begin or how. |
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So it sounds like you're looking for just all around fitness, health, and weightloss right? Ok, I know I'm a broken record but here goes anyways: You have a few options. Crossfit + a slightly modified starting strength is great for building strength and all around fitness, this would be my first choice. Basically it will boil down to crossfit workouts a few times a week and squatting, deadlifting, pressing and bench pressing once a week. Throw in some olympic lifts too. Another option would be 5/3/1 + NOV (it's a chapter in the book) but 5/3/1 is a little more advanced so that may not be the best option. Or, you could squat, dead and bench once a week, in varying rep schemes along with some sort of cardio 4-5 times a week. That could be rowing, running, biking, swimming, circuit courses etc. Again, something like starting strength would give a good program to follow for the heavy lifts. My personal advice would be to follow my first suggestion, although I'm sure you've noticed a trend here: big compound lifts + conditioning/cardio. It works. Hours on an elliptical doesn't work as well. Now diet. It's no secret that I'm a huge fan of Primal/Paleo. Try it strict for 30 days and you'll see why, seriously. Check out: http://www.marksdailyapple.com/primal-blueprint-101/#axzz1iEgfXYfe Basically, no sugar, no processed foods, no grains. Eat meat veggies, some fruit, and nuts. I know, it goes against the low fat conventional wisdom right? Don't worry, just try it for yourself. The website above has links to tons of studies and such too. Good luck. |
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Quoted: Crossfit requires a special gym, yes? Or at least a gym with a crossfit class/program? The only reason I ask is that money is tight - saving for a house. We already have a 2yr membership to this gym, so I'm good there, but extras would be tough to pull off. You could do it in a regular gym, although you'll have to modify some workouts- which is ok. Do you have a background in athletics? In my experience, those that have a decent background in sports or something can usually teach themselves a lot of the basics. Watch videos, and start learning form. Follow the workouts on the main page (they aren't the best, but they will do) and MODIFY and SCALE to your ability level. At some point going to a real CF gym is ideal, but until then, you can do it on your own, I did for almost 3 years and got pretty good gains...
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Quoted:
Quoted:
Crossfit requires a special gym, yes? Or at least a gym with a crossfit class/program? The only reason I ask is that money is tight - saving for a house. We already have a 2yr membership to this gym, so I'm good there, but extras would be tough to pull off. You could do it in a regular gym, although you'll have to modify some workouts- which is ok. Do you have a background in athletics? In my experience, those that have a decent background in sports or something can usually teach themselves a lot of the basics. Watch videos, and start learning form. Follow the workouts on the main page (they aren't the best, but they will do) and MODIFY and SCALE to your ability level. At some point going to a real CF gym is ideal, but until then, you can do it on your own, I did for almost 3 years and got pretty good gains... I'll check it out, thanks man! I have a background in non-traditional athletics, but I can teach myself nearly anything. I'll do some reading. I forgot to answer the question from your first post: yes, just general fitness. I'm tired of looking like a slob and need to get back in shape. Besides, we're moving to an outdoorsy state and I want to be in shape again so that I can climb mountains without dying. 
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Quoted: Quoted: Quoted: Crossfit requires a special gym, yes? Or at least a gym with a crossfit class/program? The only reason I ask is that money is tight - saving for a house. We already have a 2yr membership to this gym, so I'm good there, but extras would be tough to pull off. You could do it in a regular gym, although you'll have to modify some workouts- which is ok. Do you have a background in athletics? In my experience, those that have a decent background in sports or something can usually teach themselves a lot of the basics. Watch videos, and start learning form. Follow the workouts on the main page (they aren't the best, but they will do) and MODIFY and SCALE to your ability level. At some point going to a real CF gym is ideal, but until then, you can do it on your own, I did for almost 3 years and got pretty good gains... I'll check it out, thanks man! I have a background in non-traditional athletics, but I can teach myself nearly anything. I'll do some reading. I forgot to answer the question from your first post: yes, just general fitness. I'm tired of looking like a slob and need to get back in shape. Besides, we're moving to an outdoorsy state and I want to be in shape again so that I can climb mountains without dying. Sweet, yeah I think CF would serve you pretty well then. Maybe when you buy a house you could setup a home gym. Good luck, and don't forget the big lifts! |
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Quoted:
Crossfit requires a special gym, yes? Or at least a gym with a crossfit class/program? The only reason I ask is that money is tight - saving for a house. We already have a 2yr membership to this gym, so I'm good there, but extras would be tough to pull off. Some of the best crossfit workouts are the ones that don't require special equipment or any weights. One of my favorites is "Barbara" it consists of 5 rounds of 20 pull-ups,30 push-ups,40 sit-ups,50 air squats. I throw in 10 handstand push-ups for a more balanced workout and i don't take breaks between sets. Another of my favorites is AMSAP 250 meter row 25 pushups in 20 minutes man that one gets me gagging every time. You can modify any of the workouts based on your abilities. The most important thing is to try your best for every workout and you will see results. |
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I would echo ROG.
5/3/1 is intermediate to advanced. I'd start with "Starting Strength" by Rippetoe. In the 2nd edition of 5/3/1 he talks about doing that program with crossfit. That might also be a good start. I like Ripp because he makes you squat...a lot. Squatting is good for the soul and good for the body. Diet should be primal or paleo and shoot for 80/20 rule. My personal drawback is beer. I like really good beer, not BMC, but I just drained Vertical Epic 11/11/11. I just like good beer. I'm not drinking a 12 pack either. I drink 1-2 good beers on Friday and Saturday. Earlier this year I started on a primal journey and I've lost a ton of weight despite my beer habit. |