Newbie, really need help!

H

hicarbon

0
So I have been trying to do my own research on the forums and elsewhere on the internet and am just having an extremely hard time.

I'm approximately 5'9 and at the doctors office, weighed roughly 160-162lbs (Scale said 164 but I had all of my clothes, shoes and items in my pockets).

Anyhow, I'm not trying to become a muscle bound bodybuilder by any means, honestly I would like to just drop down to about 155lbs (or even gain weight if it is muscle) and just get toned up and put on some muscle in my chest, arms, legs and shoulders. My problem is that I just can't seem to figure out what types of exercises and workouts will be good for me. I don't know what to put together and what won't be beneficial.

As personal trainers, can anyone please give me some advice as to what types of regimens you put new clients through to get them started and to begin reaching their goals? I actually thought about doing the P90x program, but I would rather do that type of workout plus a weight training workout because I don't want to just tone up, I do want to add some muscle. Any tips and advice would be greatly appreciated.

Thanks,
Ryan
 
Find a good full body routine. There are a ton out there.
Starting strength
New Rules of Lifting
Huge in a Hurry
Scrawny to Brawny
TBT
10 x 3 for Fat Loss
.
.
.
.
.

Get going on one of these and add in a couple days of HIIT each week and you will be well on your way.


And get your diet in order. Veggies? Eat them up!
 
Hey there hicarbon,

When it comes to gaining muscle, it all comes down to the same routine. Basically, the process of gaining muscle consists of eating proteins (protein repairs most of your body including muscle), working out the particular muscle that you want to build up (this breaks down your muscle tissue), and then in the mean time, rest the remainder of the day, and the next day. While you're resting, protein is still very important, because the reason the process works, is because your body builds your muscle stronger than it was, so it doesn't break down again.

The reason you rest is to give it the time to rebuild itself, and then you can workout again, and keep rebuilding stronger than it was last time you worked out.

Anyway, this is the very basics of how it works, and you will still want to do some research on exact nutrition, because loading up on only protein isn't as good as the "right amount" of protein.
 
Depending on your exercise history. For new clients of mine, I basically start them out with 5 simple, often body weight exercises combined with cardio. I would get my clients working on these exercises and as they master the exercises and slowly increase fitness and strength would begin to introduce new and more advanced exercises. Don't be scared to take things slow, start with what your comfortable with. The most important thing is ensuring you're doing the exercises the correct way and that you're dedicated to continue exercising.
I have a large list of exercises on my site which might be of help to you.
 
AndyG said:
Hey there hicarbon,

When it comes to gaining muscle, it all comes down to the same routine. Basically, the process of gaining muscle consists of eating proteins (protein repairs most of your body including muscle), working out the particular muscle that you want to build up (this breaks down your muscle tissue), and then in the mean time, rest the remainder of the day, and the next day. While you're resting, protein is still very important, because the reason the process works, is because your body builds your muscle stronger than it was, so it doesn't break down again.

The reason you rest is to give it the time to rebuild itself, and then you can workout again, and keep rebuilding stronger than it was last time you worked out.

Anyway, this is the very basics of how it works, and you will still want to do some research on exact nutrition, because loading up on only protein isn't as good as the "right amount" of protein.
Click to expand...

Yeah, protein is definitely something I know is important, along with a well balanced diet (Including the veggies, like tenpercent mentioned). I am going to eventually start taking a protein supplement to go along with my workout; however, I don't want to start that until I know that the motivation and dedication to be in the gym on a daily basis is back. If I start taking it and not working out or doing anything, it'll eventually turn to all fat and that I don't need. Right now my biggest problem is my gut, outside of that (and my face), there isn't a lot of fat.
 
Trainer01 said:
Depending on your exercise history. For new clients of mine, I basically start them out with 5 simple, often body weight exercises combined with cardio. I would get my clients working on these exercises and as they master the exercises and slowly increase fitness and strength would begin to introduce new and more advanced exercises. Don't be scared to take things slow, start with what your comfortable with. The most important thing is ensuring you're doing the exercises the correct way and that you're dedicated to continue exercising.
I have a large list of exercises on my site which might be of help to you.
Click to expand...

Well, I am a former Marine and was very active as a kid and through high school, but I have gotten extremely lazy. I definitely need to start out light (I'm a weakling at this point). I just mainly need to set up a routine that I can do during the week that will start me out and then lead up to more advanced things. Any suggestions? (Like I said, I mainly want to work on my chest, shoulders, arms and back)
 
You should also consider partnering up with someone who has a bit more weight training experience than you have. It's easy to copy and print am exercise program, but without someone there to actually witness how well you execute it, it may be to no avail.
 
oliverb said:
You should also consider partnering up with someone who has a bit more weight training experience than you have. It's easy to copy and print am exercise program, but without someone there to actually witness how well you execute it, it may be to no avail.
Click to expand...

I would love to do that, unfortunately I am one of those quiet guys who mainly keeps to myself and only has a select few friends. And well, unfortunately most of them are lazy and won't go to the gym or can't work out the same times as me because of conflicting work schedules. Then there is the idea of finding someone who is already there and for me, not gonna happen! LOL
 
mix it up

Hey there!
I think it is a good idea to mix cardio and weights. For an example, have Monday as a Chest/Triceps day, Tuesday as a Back/Biceps day and Wednesday as a cardio day. You can also mix in some light cardio on the lifting days. To gain muscle and lose weight keep increasing the weight with fewer repetitions.
Also, eat lots of protein after lifting. This helps build the muscle back up. If you don't have time for eating protein you may want to look into protein shakes.
Keep up the good work.

Brianna
witnessforfitness
 
kitty1977 said:
Hey there!
I think it is a good idea to mix cardio and weights. For an example, have Monday as a Chest/Triceps day, Tuesday as a Back/Biceps day and Wednesday as a cardio day. You can also mix in some light cardio on the lifting days. To gain muscle and lose weight keep increasing the weight with fewer repetitions.
Also, eat lots of protein after lifting. This helps build the muscle back up. If you don't have time for eating protein you may want to look into protein shakes.
Keep up the good work.

Brianna
witnessforfitness
Click to expand...



You have GOT to stop recommending these BP splits for people. Especially those wanting to cut fat. Working full body with compound moves is BY FAR the best way to add overall size and cutting fat. More Test release and greater metabolism boost.
 
Gaining Muscle

Hi there Hicarbon,

If you are looking to gain muscle then a good resistance workout that incorporates ALL areas of the body is very important. This is because the body likes to grow in proportion. Why? To keep structural balance and avoid developing imbalances. So, by blasting your quads you are actually benefiting your pecs and arms as well...remember...the body is a very smart thing it will throw on the brakes if it feels you are doing something that will cause imbalance and possible injury.

Also I would have a close look at your diet. What are you eating? You need to get enough calories, protein and vitamins and minerals to get muscle gain...protein alone won't do it...

Do you have any intolerances like dairy or wheat? If you do it will be impeding your development. I know this because for years I found it hard to gain muscle until i found out I had an intolerance to dairy products.

But to sum up if your workout routine is well balanced and you make steady and constant improvement then the rest comes down to diet. Like i said, its not protein alone that builds muscle...

Hope I have been some help...
FITTIME
 
You must log in or register to reply here.
Back
Top