Okay so I am a 21 year old male who is 5'8" and about 155lbs. I am not in bad shape but could lose a little weight around the center and really need to firm up. One of my biggest problems is I have exercised induced asthma so I can't do cardio for a really long time. It sucks cause I have bad stamina to begin with. It is kind of circular reasoning because my lack of stamina is preventing me from working on my lack of stamina. I don't have a lot of time or access to weights, machines, etc. I am trying to figure out what the best things to do would be. I am going to start this: (I can do 23 right now). I was also thinking about getting some resistance bands for isolated training like curls, etc. and getting a jump rope for cardio. I have heard a lot of good things about how effective push-ups are and I don't need to bulk up as much as get tone and work on my endurance and lose my small gut. Would it be sufficient to do the hundred push up plan 3 times a week and on each one of those days do 20 minutes of the jump rope videos? Should I add other stuff in there? Will the bands work well for me? Are there any good resistance bands and videos I should focus on? I also thought about getting one of those perfect pull up bars that grips the door frame to work on those as well. Any advice would be greatly appreciated!
Help getting in shape
- Thread starter hah2110
- Start date
Good Plan
I think starting with 3 days a week of push-ups and 3 days a week of 20 minute skipping sessions is a fantastic idea. You could throw in some crunches and squats on the push-up days too, if you want.
I think starting with 3 days a week of push-ups and 3 days a week of 20 minute skipping sessions is a fantastic idea. You could throw in some crunches and squats on the push-up days too, if you want.
One that does not have time nor weights can still get a great workout. Take a look at the following:
Perform 2 to 3 sets at (or working up to) 10 to 20 reps; pull-ups and push-ups to tolerance (or 100 total for push-ups if desired)
Plie Squats with Pulses of 10 to 15 every 5 reps
Static Lunges or Walking Lunges
One Legged Straight Leg Deadlift while holding something moderately heavy
Pull-up (if you have the capability)
Push-ups
Chair Dips
Bicycle Crunches (slow) for time
Calf Raises
You can get a total body workout, which will greatly facilitate the fat burning process as well as build stamina.
With regard to resistance bands, they will be good for a while until you get used to the resistance for each band. Check out Sports-Fitness-Adviser.com for some good band exercise demonstrations and descriptions.
Jumping rope is an excellent cardio exercise for days that you do not perform your muscular endurance training. You may have to approach it from a goal/time standpoint at first.
Take care.
Perform 2 to 3 sets at (or working up to) 10 to 20 reps; pull-ups and push-ups to tolerance (or 100 total for push-ups if desired)
Plie Squats with Pulses of 10 to 15 every 5 reps
Static Lunges or Walking Lunges
One Legged Straight Leg Deadlift while holding something moderately heavy
Pull-up (if you have the capability)
Push-ups
Chair Dips
Bicycle Crunches (slow) for time
Calf Raises
You can get a total body workout, which will greatly facilitate the fat burning process as well as build stamina.
With regard to resistance bands, they will be good for a while until you get used to the resistance for each band. Check out Sports-Fitness-Adviser.com for some good band exercise demonstrations and descriptions.
Jumping rope is an excellent cardio exercise for days that you do not perform your muscular endurance training. You may have to approach it from a goal/time standpoint at first.
Take care.
You do not have to separate cardio from resistance training; however, you mentioned that you had time constraints and issues with stamina that have the potential to make 20 straight minutes a bit challenging at first, especially in conjunction with a weight program.
But do keep in mind, performing lengthy cardio bouts (sessions longer than a 5 to 10 minute warm-up) before resistance training may rob your muscles of the fuels needed to lift weights, whether body weight or traditional. Consequently, your lifting potential— weight used and repetitions— decreases. As a result, your body may be a bit slower in adding the muscle mass needed to consistently tap into stored body fat reserves when you are at rest. Conversely, performing cardio after weight training prompts your body to tap into stored fat reserves (provided the intensity of the performed weight training) for energy needed to accomplish the exercise.
One can drink a sports drink to keep his or her energy levels up with cardio before weights. However, ingesting those calories is counterproductive given the length and intensity of the exercise. If your workout sessions are under an hour, and weight loss is your goal, it is best to drink water . . . but I digress.
Hope this helps. Later . . .
But do keep in mind, performing lengthy cardio bouts (sessions longer than a 5 to 10 minute warm-up) before resistance training may rob your muscles of the fuels needed to lift weights, whether body weight or traditional. Consequently, your lifting potential— weight used and repetitions— decreases. As a result, your body may be a bit slower in adding the muscle mass needed to consistently tap into stored body fat reserves when you are at rest. Conversely, performing cardio after weight training prompts your body to tap into stored fat reserves (provided the intensity of the performed weight training) for energy needed to accomplish the exercise.
One can drink a sports drink to keep his or her energy levels up with cardio before weights. However, ingesting those calories is counterproductive given the length and intensity of the exercise. If your workout sessions are under an hour, and weight loss is your goal, it is best to drink water . . . but I digress.
Hope this helps. Later . . .
Thanks,
You have been a huge help. Do you have any recommendations on good jump rope programs or specific foods that may help this process (I am a very picky eater)?
Thanks!
You have been a huge help. Do you have any recommendations on good jump rope programs or specific foods that may help this process (I am a very picky eater)?
Thanks!
I do not have any specific jump rope routines. I am sure you can find some on the Internet.
With regard to eating, I would recommend that you strive for 4 to 5 small balanced (complex carbohydrates, lean protein, and good fats) meals per day once your appetite allows for it. I have pasted a diet recommendation (4 meals) that I gave to one of my clients (just starting out with weight training) to show you the kind of balance, as well as meal placement methodology, I am referencing:
Roughly 1800-2200 calories
Breakfast:
Bowl of high-fiber cereal with skim milk
Banana
Orange Juice
Multivitamin
Note: Breakfast is by far the most important meal of the day. It supplies you with the energy needed to take on your morning and afternoon activities. Also, it is the most important meal with regard to fat burning as it jump-starts one’s metabolism for the day. By all means, do not skip it . . . !!!
Lunch:
Turkey Sandwich
- 2 slices of wheat bread
- 4 to 5 slices of deli turkey as lean as you can get (not the pre-packaged stuff- too much sodium)
- 1 Slice of low-fat cheese
- ½ tablespoon of light mayonnaise with olive oil
- Lettuce and tomato
Lowfat Cottage Cheese
Apple
Unsweetened (or artificially sweetened) tea
Note: Lunch should be light so that it does not slow you down. Too many carbohydrates in the form of pastas and rice may make you tired.
Afternoon Snack or Pre-workout Snack
Low-sugar Granola Bar
¼ cup of whole almonds
Water
Note: Just a real light snack to provide you with some energy for your afternoon workout and/or to tie you over until dinner.
Dinner:
Chicken Breast
½ cup of white or brown rice (or wheat pasta)
½ cup Steamed Vegetables
Glass of skim milk
Note: Dinner is an important meal as it is soon after your workout. You will need the nutrients to repair body tissues and to refuel for the next workout. Please do not starve yourself after a workout as that will put your body in a state of hibernation and the body will counter by storing more fat.
Please be advised that this may not apply to your workout time frame; however, it is meant to give you an idea of meal composition for someone close to your size and goals. As you can see, the meals are relatively balanced and lean.
Do not try and force meals onto your body just yet. Stick with the standard three meals a day and allow your hunger response and increase in metabolism, wrought by an increase in activity, to come into play naturally provided you are exercising consistently and effectively; then you can add a small meal or snack (healthy and balanced) between meals to satisfy your body’s metabolic needs.
Take care.
With regard to eating, I would recommend that you strive for 4 to 5 small balanced (complex carbohydrates, lean protein, and good fats) meals per day once your appetite allows for it. I have pasted a diet recommendation (4 meals) that I gave to one of my clients (just starting out with weight training) to show you the kind of balance, as well as meal placement methodology, I am referencing:
Roughly 1800-2200 calories
Breakfast:
Bowl of high-fiber cereal with skim milk
Banana
Orange Juice
Multivitamin
Note: Breakfast is by far the most important meal of the day. It supplies you with the energy needed to take on your morning and afternoon activities. Also, it is the most important meal with regard to fat burning as it jump-starts one’s metabolism for the day. By all means, do not skip it . . . !!!
Lunch:
Turkey Sandwich
- 2 slices of wheat bread
- 4 to 5 slices of deli turkey as lean as you can get (not the pre-packaged stuff- too much sodium)
- 1 Slice of low-fat cheese
- ½ tablespoon of light mayonnaise with olive oil
- Lettuce and tomato
Lowfat Cottage Cheese
Apple
Unsweetened (or artificially sweetened) tea
Note: Lunch should be light so that it does not slow you down. Too many carbohydrates in the form of pastas and rice may make you tired.
Afternoon Snack or Pre-workout Snack
Low-sugar Granola Bar
¼ cup of whole almonds
Water
Note: Just a real light snack to provide you with some energy for your afternoon workout and/or to tie you over until dinner.
Dinner:
Chicken Breast
½ cup of white or brown rice (or wheat pasta)
½ cup Steamed Vegetables
Glass of skim milk
Note: Dinner is an important meal as it is soon after your workout. You will need the nutrients to repair body tissues and to refuel for the next workout. Please do not starve yourself after a workout as that will put your body in a state of hibernation and the body will counter by storing more fat.
Please be advised that this may not apply to your workout time frame; however, it is meant to give you an idea of meal composition for someone close to your size and goals. As you can see, the meals are relatively balanced and lean.
Do not try and force meals onto your body just yet. Stick with the standard three meals a day and allow your hunger response and increase in metabolism, wrought by an increase in activity, to come into play naturally provided you are exercising consistently and effectively; then you can add a small meal or snack (healthy and balanced) between meals to satisfy your body’s metabolic needs.
Take care.
You guys are awesome. Here is my next issue. I need to figure out the best organization of my routine assuming I can do 30-40 minutes three times a week. My concern is regarding the push up routine. Am I going to be so dead after doing them I won't be able to do one pull-up or bicep curl with the bands? I know you said do the push-ups first so should my order be something like:
1 - stretch
2 - push up routine
3 - 15 minutes with bands/pull ups
4 - 15 minutes straight cardio or broken up into like 5-6 two minute intervals of jump rope/jumping jacks
Am I on the right track>
1 - stretch
2 - push up routine
3 - 15 minutes with bands/pull ups
4 - 15 minutes straight cardio or broken up into like 5-6 two minute intervals of jump rope/jumping jacks
Am I on the right track>
So I purchased a jump rope and this: NEW Golds Gym Resistance Bands/Tube + DVD & DOOR ANCHOR - eBay (item 270353196853) at walmart. I just did the DVD and it was about 35 minutes long. Hurt like damn &^%$. At the end of the DVD, she said you would be "stronger, feel better and have more energy" but there was no mention of fat loss or toning up. Is this just word choice or is this program not designed for that. I feel the burn right now no doubt. Using this combined with the jump rope and push ups and the iron gym pull up bar, what should my schedule be?
Go away, you spamming poster with your gain muscle while losing fat with no effort. Shoo!