Basically need someone to tell me what to do - (Getting fit)

T

TheAskingOne

0
Alright, i know the title might seem a bit.. lazy, but hear me out, im new to this, and i need some advice from people who knows this stuff (also, excuse my english)


Ok, let me start by telling about myself:
Im a 19y/o guy, with no school, just a part-time job, living at home and has no plans till mid january.

I play football twice a week, and some weights now and then.
I'm currently ~5,9ft(~1,78m) and about 176lb(~80kg)
I eat as i feel, meaning a late breakfast/lunch at 12ish, moms dinner at 4, and a late meal at around 10 (yes, my daily routine is f**ked up).

When it comes to fitness, i know my basics, but not enough to trust myself.
I've googled alot and see all kinds of different tips and tricks, but as i dont know what to trust or not, i decided to post this here.


So, to my inquiry:
Since i have so much spare time, and dont want to waste it. I decided to try and get in shape, both internally and externally, if that make sense?
I want to lose fat, and replace it with some muscles. And increase mainly strength, but also my stamina
Ive started taking daily jogs, and eat less then i used to.

But what i need is really one of you fitnessguru's to tell me: How to, when to, what to and how often to do it.
This talking about everything like workouts, eating, drinking and sleeping(if that has anything to do with it)
I have access to a treadmill, and one of them multigym things with weights.

Feel free to boss me around. As i said, i have untill january to do whatever i want.

Im willing to listen to any serious suggestion
And to continue my lazy appearence; i would really appreciate a basic schedule to follow :p

If you have read this far, i want to thank you for having the patience to read my post.
Also, please tell me if theres anything ive gotten wrong.(e.g. what forum i choosed ect.)


Sorry for writing a whole book explaining this.
Thanks in advance
-Eric
 
Best Wishes to begin with.

Well, keep your Jogging routine going, that's Good. Maybe go running 3 days a week, that'll do your stamina good and drop some calories. Drink plenty of water always.
Sleeping, yeah, always has something to do with it, may seem pretty standard to say but, always sleep a good 8 hours, it can only do you good... Not less than 6 to be feeling decent, not much longer than 8 either.

If you want to Increase strenght and Mass, hit the weights. I don't know if you got your own or want to go to gym. If you go to gym, any trainer will get you a monthly scheduled routine, usually 2 muscle groups per day, 3 times a week. (Go on the days you don't Run, alternate).
Atleast, that's a basic program and I did that too a long time ago (Before I decided It was boring and started Boxing *lol*)

As for food, bah, I hate that kinda talk, and plus I'm not an expert or anything.

I just try to not eat junk food, and just eat good stuff, fruit nuts beans and meat...
Salad too ofcourse, and try not to have too many carbs (Pasta, Bread) Unless you're really intending to bulk up.

Cheers
 
Thanks for the quick reply FAMAS!

So up to now, i usually take a 20-30min jog/run when i get up, and then lift some weights after that.
Ive varied between the main musclegroups, so that i usually hit the same group every 2-4 days.

I dont go to a gym, since i got pretty much what i think i need here at home(Except a personal trainer..xD)

When it comes to the food again; i have some more questions (since u loved that kinda talk)
-Ive heard you should do cardio Before you eat in the morning? is that so?
-And, How close to 'bedtime' should i eat? Asking this, because now, i sometimes eat less than a hour before i go to sleep. And have a feeling thats not optimal:p

also; Cardio Before or After weight-training?


Thanks in advance
-Eric
 
Hi again Man, hey you're welcome for my little advice ^_^ :)

Well, jogging in the morning is definitely one Optimal routine you're doing, if you feel good doing it, stick with it, it's a great habit.

Cardio before or after, that's a great question that people still debate on. Here's my words on it: If you take a Serious Weight Lifting session, and then right after you go for a long Run, basically you'll use all the fluids you need for the muscles to grow in the most crucial moment, post-workout, when they need rest, and material for reconstructing the torn Muscle fibres and grow, so it's kind of Not a good idea / waste of sweat :) Therefore, I personally don't Run and train on muscles on the same days, but that's just me, many people do. But if You do, I'd say you're better off running before workout.

BUT, there's a similar thing this way too, if you really run a lot (I Do Not recommend it) you will lose some 'gas' to pump as much as You really could with the Weights.

So, when I used to go to gym, I just ran like a Mile on the treadmill before and after workout. So you do you're running sessions, but not enough to ruin your Workout.

In any case, that's just my experience and advice, you decide :)

Also once again, it depends on what you aim for. It's simple, if you want to be a Killer Runner and Cardio dude, you'll always have to 'sacrifice' a little muscle. And same goes for the opposite.

LOL About food then XD

- The first question, as I said, I can't really give you an answer, I usually shutup humbly when I know little to nothing serious about the subject. Only thing, from what I read, it's cool to go on an empty stomach too if you're 'badass' lol. But when you get back, get yourself a GREAT Nutrituos brekfast ;) Fruit water and some sugars indeed to recover :)

- Second question, always better to neither Workout, or eat a big meal, too close to bedtime. An hour is 'okay', but getting a bit 'tight', :) For food, it's because you want to Digest properly before lying down, otherwise you might get stomach ache or not sleep well at night or get a noisy tummy, or even heartburn a little.
As for workout, it's because if you workout, then your body gets hyped up, in simple words ^_^ And therefore for the next 2 or 3 hours, will want to stay awake, or anyway, will go to sleep but not so easily. Usually that is :)

As for the weight training you do, I see, good for you then. You can find good programs online aswell. If you're using dumbells, good stuff, they work your stabilizing muscles aswell, unlike machines at gym that only focus on one muscle group at a time. As long as you never jerk, and have a decent stretch / warmup.

Best wishes man, hope my words we're of any help.
 
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Thanks for taking your time mate!

I usually do the cardio first, and use it as a warm-up. Also cardio is the best fat-burner, isnt it? and since i covered with a thin layer of that crap, i really need to get rid of it before any muscle will see daylight.

Ive tried to workout(Jog first, then weightlifting) both before and after breakfast previously, and cant really feel the difference. If there really IS a advantage to do this before you eat, ill continue with it. But havent read about Weight-training before breakfast, and should probably stop doing that i think:p

What do you think about this schedule:
Up early in the morning, and do some light cardio; 2-3 miles
Good breakfast
Weights at noon: (Splits: Biceps,back - Chest,shoulders,triceps - Cardio day - Legs,abs - then start at the top)
Light lunch (or would lunch before weights make more sense?)
Then dinner->

Or should i stick with keeping the cardio and weights in one session?:p

Thanks
-Eric
 
No Problem man.
Definitely I'd say Cardio is the best fat Burner, the sweat you lose, is the weight you lose.
Running, Cycling, Hiking, Rope Skipping, any type of that activity, will drop the weight and build Stamina.

About eating pre or post weights, Yeah, Up To you bro, Always do what feels better to you physically, it's Important for health and well being :) I know personally, I can't go running if I'm hungry *lol*

Your workout sounds Okay bro.
Only thing I'd say, is remember Lunch, always has to be the most nutrituos meal, after, or as much as Breakfast. Dinner, must always be the light meal technically.
So Lunch, pre or post Lunch, up to you again chief, I always workout from like 5 to 7 Pm, so Lunch has set in and I'm not hungry nor heavy feeling ^_^

Cardio and weights in same session, I really don't know man. Personally I do a day each, so one day I rest the muscles and get some cardio... But thats just me, do as You feel the best bro trust me, the reason I do it is to rest alternatively :)

You're Welcome Eric, Good Luck ;)

Raphael
 
Alright, ill stick to pretty much what im doing now for a week; running in the morning and weights around 12ish, and see how i feel:p

Might run over to the peeps at nutrition and hear if they got anything on food:p

And you know im gonna get right back here if theres anything i wanna knowxD!

Ty
-Eric
 
Oh, and also
Im loosely following : Bodybuilding.com - Lee Labrada Is Your Trainer For The Next 12 Weeks!
this plan. Well, only the weightlifting part

the problem is, i dont have access to any dumb or barbells.. yet
only a small multi-cablemachine or whatever u call it:p

Do you have any alternate exercises for these?
Looking at day 2(Where im at) i would love alternatives to the "Incline flyes"(Declined pushups?) , "Seated dumbell press", "dumbell side laterals" and maybe also the "triceps extension"
Dont stress it, just if u got some on the top of your head:)

-Eric
 
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