Looking for Help - Anyone

V

Van9876

0
Hello all -

I've lurked at this site for the last few weeks. I've tried to gather as much information as I could - but it is finally time for me to give you some info and ask for specific help.

Little background: I've always been an active person involved in sports throughout high school and college. However, after graduating from college in May - I'm now stuck in a desk job and have become almost completely inactive. The last few weeks I finally joined a gym and I'm trying to get back into respectabel shape. Maybe even get into better shape then I was in HS and college.

My issues: I'm about 5'10 and weigh around 215 pounds. I'm looking to drop the some pounds and get back into shape. I have never had much of a regimented workout - and every time I have tried to lift weights I end up doing it for a week or so and giving up. The big reason is because I never know what I am doing and I get fed up. I DO NOT want this to happen again.

However, after reading different posts and researching other sites I have started to get confused about what is the right things to do. I'm worried I will go to the gym and do all this different stuff but it will be the wrong stuff and I will being doing no good at all.

Basically I want to lose weight. Once I lose the weight I want to start lifting regularly to build a little muscle. By no means do I want to be huge - but I think if I actually learned what I was doing I could actually have a pretty built body. So that's where any help from you guys come in.

I have read much of the nutricional stuff on this forum and others and I think I have got much of that down - and I'm starting to change my eating habits to get more healthy.

So - nutrition aside - here are my questions to start (I'm looking for specific advice or even just a link to another thread that basically answers my questions):
1.) What ratio of cardio to weight training I should be doing to lose the extra pounds I have?
2.) When weight lifting - which lifts should I be doing? (Keep in mind I'm an idiot when it comes to the weight room. I'm quite intiminated because I never go in with a plan - and I give up because I feel like what I'm doing is useless.)


3.) Basically - if YOU were in my position (215 pound male; 5'10, pretty athletic, but slightly out of shape; looking to lose pounds) what would your weekly plan be to start - Monday through Friday?

Any help is much appreciated. I want to thank you all now - because I have read many posts from this site and have gained quite a bit of knowledge. Thank you for taking the time to read my post - and I will try to use anyones advice and probably keep coming back with questions as I get into my routine - because I want to stay at it and make sure I am doing everything as correctly as I can - and not wimp out again and keep getting fatter ;).
 
one word for you. GT2003 - he is a member here.

oh, and read the stickies in nutrition, and weight training.

welcome aboard.

until you start sweating, and loggin some workouts, youo may not get tons of advice. WE, or shall I say I FlyinFree and not alot about discussing what you "should do" but when it comes to discussing what you ARE doing, and changes you can make, it's a whole new ball game.

SWEAT DAILY! -<<<< good advice

FF
 
Van9876 said:
3.) Basically - if YOU were in my position (215 pound male; 5'10, pretty athletic, but slightly out of shape; looking to lose pounds) what would your weekly plan be to start - Monday through Friday?
Click to expand...

I was in your position. 5'11 about 240 pounds. I am now still 5'11 and around 160~170 pounds (I don't actually know my weight, as I have threw away the scale). I'm not like a muscle guy (I still have a fair amount of fat, but I am cool with that), and I don't look like someone who can be on the cover of some magazine (again, I'm fine with that).

Here's some basic info on how to do it:

* Become active. It doesn't have to be super active where you are sweating like crazy. Just don't become a "mobile couch potato." Driving in your car, for example, is not a form of being active. Walking up the stairs, cutting the grass, folding clothes, walking around the block, etc are all forms of being active.

* Eat well. You don't have to be perfect. Eating stuff you like is fine. Just apply common sense to eating. Drop or reduce habits that you know is unhealthy - like trade donuts and coffee for breakfast to oatmeal and milk or something like that that. Eat a variety of different food, eat in moderation, and eat a balanced meal. Everyday doesn't have to be perfect; perfection comes from overall eating habits, not one day, one meal.

* Exercise. It doesn't have to be perfect, and it varies from person to person. I find running, swimming, bike riding, and weight training to work for me. Find something you like, and stick with it. Perhaps play your favorite sport at the rec center, or perhaps join your company sport team if they have one (if they don't, try to make one).

Some tips on weight lifting: Workout the major muscles. Here's how you know you're doing it right: if you go to the gym, and you just do what you're doing, then get out without thinking, then you did it right. If you go to the gym and walk around picking up random stuff and looking at the time, then you're doing it wrong. Work big muscles. Squats, deadlift, bench, etc are all great forms of weight lifting.

Edit: Like FF said above me, just post what you are currently trying to do, and we can make comments. It's best to ask specific questions rather than a general question. It's hard to say, "Do this, and you will get that" because no one body will respond the same to it.

Also, you should know that all of the advice on the forum is free and one should take a moment to understand what that means. Most people make a living off building "perfect" bodies and their time and effort are not free - people pay 100s of dollars just to get one hour of their time. With that said, most people here are glad to give you advice for free, but we will not take the time to lay out a plan for you and tell you exactly what to do.
 
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In terms of weight lifting I will echo the others, make sure you work the major bodyparts. Dont worry so much about doing isolation exercises and focus on the compound movements which hit multiple muscles. Deadlifts, squats, bench press, chinups or lat pulldowns are all good exercises to include.
 
Thanks for the advice – answers so far. It is encouraging to know that people out there are willing to take the time to help people they don’t even know out.

I guess I’ll explain what I have been doing as far as my cardio/weight lifting. If anyone could take a look and let me know what they think. I’m just worried that what I am doing (specifically the weight lifting) is not going to be beneficial and is going to be a waste of my time.

Cardio:
About 5 days a week (usually M-F).
- This has consisted of 20 Minutes on a Bike at a moderate pace – usually get to about 5 miles on the readings.
- Then I do between 30-40 minutes of jogging on a treadmill. It’s at a medium pace – between 4.8 – 5 mph on the reading.

Weight Lifting:
I have been doing this M, W, and F. My issue – I’ve never really gotten into a weight lifting routine in my entire life. I always start going to the gym and feeling like an idiot. I feel like weight lifting is an exact science and if I do something for hours that isn’t helping – it’s all useless. So I’ve read some articles/websites/ skimmed a few books and though I get confused with the different points of view – I’ve come up with this that I have started about a week ago. So far I’m sore as hell – but it kind of feels like a good sore – but I wish it would go down a little. This is what I have been doing (in no particular order):
-Squat
-Leg Extension
-Leg Curl
-Leg Press
-Bench
-Bicep Curls
-Tricep Pull downs
-Chest Flys
-Lat Pulldown Machine
-Calf Raises
-Shoulder Press

Is this too much – too little – should I substitute something for something different? This is what I have been doing for a week and a half now (4 workouts – today will be my fifth). The first day I felt like I was going to hurl after I was done – but the other times I have felt tired as hell – but a normal I just workout” tired.

To add – I also have started doing Abs this week on Tuesday, Thursday and Sat.

This is my plan as it stands right now. I want to stick with it for a few months and see where it gets me. Is there anything that you see that sticks out as “Hey moron! Don’t do that?” or something that I am missing?

Thanks again – you guys really are the best.
 
Give it a shot. Come back with your story. Be sure to eat, be happy, and don't measure success on weight alone. M W F is very good for weight lifting, that's what a lot of people do.
 
1. Drink plenty of water.Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

2. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you.

3. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars.

Some tips on weight lifting: Workout the major muscles. Here's how you know you're doing it right: if you go to the gym, and you just do what you're doing, then get out without thinking, then you did it right. If you go to the gym and walk around picking up random stuff and looking at the time, then you're doing it wrong. Work big muscles. Squats, dead lift, bench, etc are all great forms of weight lifting.
 
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It's always such a joke when somebody come and say-- please help me, I know nothing...Please please help me.

then somebody like Dallen spends that time on a post, and then YOU COME BACK AND SAY--- I've been doin this.

here's what your original post should have said-

"I have started working out AGAIN, i know a bit about lifting and nutrition- BUT MY WEAKNESS is accountability. i get a fast start and quit all the time. SO, I have signed up for this sight in hopes that the relationships I build will help me to stay the course a bit longer."

SO--- the next newbie that shows up and says "please help me......." you can be the one to post the big shin dig to, and then he/she will tell you everythin they ALREADY know!

welcome to the forum, I am FlyinFree. I post to my log almost daily and will out work you, so-- how about you try something.

SWEAT DAILY! and keep your eye out for the next newbie- an take the time to post to them.

FF
 
I'm sorry that what I say is such a "joke".

"It's always such a joke when somebody come and say-- please help me, I know nothing...Please please help me.

then somebody like Dallen spends that time on a post, and then YOU COME BACK AND SAY--- I've been doin this."

Actually - I came in here on my first post saying that I have lifted weight before. I said that I never feel like I'm getting any benefits from it because I wasn't knowledgeable - and never knew a "program" to do or what the right exercises were to do at the right time. Not once did I say "I know nothing." I even gave a background on myself - because I know it is hard when people would just say I need help with lifting - help me. I tried to tell you that I have lifted and failed.

I said this time I was trying to "read posts and researching other sites" to try and gain knowledge and become more "accountable" for my own lifting and my own health - because I had not done that before. I stated that I have become confused and asked a question for help.

Then Dallen nicely came back to me and gave me a few tips (which I read - and appreciated very much). He also stated in his response to "just post what you are currently trying to do, and we can make comments." SO - that is what I did with my next post. I didn’t mean for it to be a joke. I made it pretty clear that I have been through this before and have always failed because I wasn't informed enough - or in other words - did not hold my self accountable enough. That is what I am doing now.

I didn't state what I was currently doing in my first post because I wanted to get opinions on what people in my position would do for workouts. Basically what I was doing was walking into the gym like an idiot and doing whatever I saw. (Which is exactly what Dallen warned me against in his post "If you go to the gym and walk around picking up random stuff and looking at the time, then you're doing it wrong. ")

However, as you and others told me that’s not how people work. Which is fine - I did not understand that at the time and changed my question in the second post - which Dallen told me to do by saying "post what you are currently doing."

"SO--- the next newbie that shows up and says "please help me......." you can be the one to post the big shin dig to, and then he/she will tell you everythin they ALREADY know!"

I didn’t come back and post everything I KNOW. I posted what I am doing - I don't know if it is right or it is wrong. I want to know how beneficial it is for me. That is what YOU and other people told me to do - if I look back at your exact quote - it says "when it comes to discussing what you ARE doing, and changes you can make, it's a whole new ball game." That is what I am asking.

If you want to talk about what a "joke" is - I think it is replying to someone’s post and telling them after their first post that 'you wont get advice by asking what should I do - but you get some if you tell us what you are doing, and changes you can make, it's a whole new ball game.' Then when that person does that (tells you what I am doing) - you ridicule them and make them feel like an idiot for asking people who obviously are very passionate and knowledgeable about the subject - to critique what they have started doing for two weeks. That's a joke.

But I guess I'm wrong and I'm the joke. So - I'm sorry for wasting peoples time with my questions. I tried my best to explain myself in my first post - and tell where I was and why I have failed in the past. But I guess I didn't to a good enough job.

I thank everyone who responded. Dallen - thanks for taking your time to write your post and give me encouragement because we have been in the same shoes. FlyinFree - even though I'm a big joke - I thank you for pointing me in the right direction and telling me what information to give so I can get some advice (even though I was flamed for doing so).

I'm about to start week 3 of my workouts - and week three is incorporating much of the advice I've received on this site. I feel more directed and I feel like I've become more ACCOUNTABLE for myself by looking for answers.

Sorry - for writing this useless post - but I have felt really good about myself and taking initiative to take care of myself and finding help with this site. But then I come and read the newest post - telling me that I'm a big joke for how I came across in asking my questions - so I felt I needed to plead my case and show I was not taking advantage of people on this site in the way I made my first post. It was not intentional. I apologize.
 
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