dont know were to start

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Boxer16

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Well when football stopped i stopped. I just hated running and what not so much after that i didnt do it at all. A lot of it was because my shins hurt like crazy when i would even just walk fast.

But now im fat, ugly, and out of shape. I just need some tips on stuff to do at the gym when i start going back this week.
im 6'2" 270, in 11th grade, i play football and baseball. My goal weigh is what i was in 9th grade 215. LOL i know its far but i want to get there.
 
well, have you done any weight training? you will probobly need it. Football and baseball, some cardio inn there right? You're from the US? So football is pretty agressive, you need to be strong and fast?
 
To combat shin problems, do toe-raises before & after any running or calve exercise (simply plant one foot on a chair or bench, then raise ball-of-foot up quickly about 45 times & then one more rep done slowly with tension, holding the contraction for 7-to-12 seconds; your heel is kept on the chair or bench during this exercise; of course, do this for both feet). Also seek to run on the softest surface available & be careful not to jamb/slam your heels into the ground (using soft surfaces also works the calves a lot so you'll need to do the toe-raising exercise often).
 
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Wow, dude how tall were you in 9th? Were you like solid muscle 215? Anyway to get to that weight you can do some of the following:
Run - works like a charm :D
Cut down calories and junk - 500 calories under you GDA should work
Weights
Skipping - more agile
What your doing atm.
 
Well, you probably need to adjust your diet a bit. Throw out the bad stuff...keep a journal of everything you eat for a week or two. That will give you a good idea of what you're eating and what you can toss.

Start running, or at least walking to get your metabolism going a bit.
Start a workout routine. Lots of good info available on this site to get you started.

Sounds like you've set a goal (to get back to 9th grade weight). Now you need to design a roadmap to get there.

Good luck! It's do-able!
 
You should go and talk to a trainer at the gym that you are going to, get some training and someone experienced to show you how to do things properly the last thing you want to do is go into the gym and injure yourself and put yourself back even further.
 
dougp25 said:
Well, you probably need to adjust your diet a bit. Throw out the bad stuff...keep a journal of everything you eat for a week or two. That will give you a good idea of what you're eating and what you can toss.

Good luck! It's do-able!
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NBS 4LIFE said:
You should go and talk to a trainer at the gym that you are going to, get some training and someone experienced to show you how to do things properly the last thing you want to do is go into the gym and injure yourself and put yourself back even further.
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Yeah, these are two pretty useful points of advice, only if you want to keep a diet journal (and i think at this stage you really should) i'd advise you to keep it for at least a month but probably more like two months. This way you'll get yourself into better eating habits. There's actually been research to prove that people eat better when they write down exactly what they eat because they're more conscioius of what's going in.

Seeing as you're starting back at from the beginning you should be doing a begginners program.

Try this for a program

1. Smith machine squats
2. Seated Row
3. Leg Curl (squats do quads more than anything. This will work your calves and hamstrings to even everything out)
4. Chest Press
5. T-Bar row
6. Some core exercises

This program won't take you very long but will be effective.

Do 15 - 20 reps for EVERY exercise and adjust it after about 1 - 2 months depending on your goals and take 30 seconds rest between sets. Lift with a 3:1:2 ratio to start off and again, adjust it later on to suit your goals. Don't worry about biceps, triceps and shoulders so much just yet. Your biceps will be worked in back exercises and tris and shoulders will be worked in chest exercises. Do 2 sets for every exercise. At the moment your main focus should be cardio. For you, i'd start with some fast paced walking and work your way up to jogging and running.

But yeah, DEFFINATELY speak to a professional before you start!
 
dont see why the smith machine squat and leg curls are in there. just base it around propper squats and deadlifts.
 
but smith machine squats doesnt allow the body to travel its natrual ROM, thats why i dont like them. Also, it takes out the stabilizer muscles, you could just aswell do leg press. He needs to learn how to do the movements eventually, theres no point in putting him on a machine that will force its ROM on him, could make it troubblesome when you try freeweight squats since you have to undo all the bad habbits the smith teaches.

And leg curls, i would rather do some RDLs or something like that. Name one time IRL the hams work independently of the glutes.

Just my 2 cents.
 
Boxer16 said:
Well when football stopped i stopped. I just hated running and what not so much after that i didnt do it at all. A lot of it was because my shins hurt like crazy when i would even just walk fast.

But now im fat, ugly, and out of shape. I just need some tips on stuff to do at the gym when i start going back this week.
im 6'2" 270, in 11th grade, i play football and baseball. My goal weigh is what i was in 9th grade 215. LOL i know its far but i want to get there.
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Wow man you have some nice size. You would be a killer at Defensive Tackle or Offensive Line. Just cut out junk food, get into weight lifting, and start running!. If you need any more info read the stickies around here. You should find lots of info. Also check htttp://www.athletes.com . Good Luck with your goals.
 
Streamline said:
Smith machine squats are alot easier and are better for a beginner. I explained why leg curls are in there ;)
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im not really a beginner when it comes to working out. Iv been in and out the guy since i was 13 andi was working out with the Sacramento kings for 2 years and i was in the guy with them. I was also doing this stuff on this site

click in the good day Sacramento vid and it will show you. still that is only 1/2 of what we did. He did not show weight training.

sorry for the grammar and spelling but i have to go.

This what i looked like when i was working out with biancani fitness
 
You're not actually a beginner, but physically, you are a one because you've been inactive for so long.
 
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