Loosing weight?

Guty · Mar-18-06, 10:15 AM

Well, since it seems so many of you train and all, I gave a whirl to register to the forum to help myself loose a few pounds. I am very unfit and I want to start slow, and since I am unfit I can't just run outside and go jogging for 30 minutes straight.

Alright heres what i'd like to know, what is a decent start for a unfit person, I know its impossible for me to just hit the floor right now and do 20 pushup. I decided i'll start slow as in, stay in the push up position, I go down and hold myself for 5 seconds then back up and try and do it again. Any suggestions/help?

EDIT: I'm pretty flexible in my legs.

Tamonten · Mar-18-06, 10:18 AM

Cardio.

Cardio cardio cardio.......

Drex · Mar-18-06, 10:28 AM

If you have access to a gym, use it. In starting a program for a beginner, you should do anatomical adaptation, it is essentially preparing your body to lift weights. In A.A. the goal is to condition your tendons, ligaments, joints, muscles etc to be able to withstand a great amount of punishment in the near future.
For anatomical adaptation, chose 12 exercises. Lets say you chose...

Bench press
tricep kick backs
Lat pull down
barbell curls
military presses
reverse dumb bell flyes
anterior dumb bell raises
leg press
squats
crunches
sit ups

In A.A. you want to lift approx 50-65% of your 1 rep max, with 12- 15 reps. If you don't know what your 1 rep max is, don't worry about it. Just find a relatively light weight that you can lift 12- 15 times without intense muscle pain. Do this for about 2-3 weeks before hitting the iron hard core.

If you don't have access to a gym... then I recommend doing...

Push ups - In all variations
chin/pull ups - as many as you can (if you cant do one, then just try to pull yourself up as much as you can. Eventually you'll be able to do one.)
Squats - body weight, as many as you can
1 legged squats - when you're legs are a bit stronger
crunches
sit ups
leg lifts

etc

just a few ideas for you. You don't necessarly have to do all of those exercises in one day. Perhaps choose a few for your chest and triceps, back and biceps, and legs. Then go from there. Good luck.

Mar-18-06, 10:15 AM	#1
Guty I have one post! User status: Offline Posts: 1	Loosing weight? Well, since it seems so many of you train and all, I gave a whirl to register to the forum to help myself loose a few pounds. I am very unfit and I want to start slow, and since I am unfit I can't just run outside and go jogging for 30 minutes straight. Alright heres what i'd like to know, what is a decent start for a unfit person, I know its impossible for me to just hit the floor right now and do 20 pushup. I decided i'll start slow as in, stay in the push up position, I go down and hold myself for 5 seconds then back up and try and do it again. Any suggestions/help? EDIT: I'm pretty flexible in my legs.

Mar-18-06, 10:18 AM	#2
Tamonten Here every now and again User status: Offline Location: Isle Of Wight, England Posts: 1,270 Age: 19	Cardio. Cardio cardio cardio.......

Mar-18-06, 10:28 AM	#3
Drex Extremist User status: Offline Location: Toronto Posts: 467 Age: 21	If you have access to a gym, use it. In starting a program for a beginner, you should do anatomical adaptation, it is essentially preparing your body to lift weights. In A.A. the goal is to condition your tendons, ligaments, joints, muscles etc to be able to withstand a great amount of punishment in the near future. For anatomical adaptation, chose 12 exercises. Lets say you chose... Bench press tricep kick backs Lat pull down barbell curls military presses reverse dumb bell flyes anterior dumb bell raises leg press squats crunches sit ups In A.A. you want to lift approx 50-65% of your 1 rep max, with 12- 15 reps. If you don't know what your 1 rep max is, don't worry about it. Just find a relatively light weight that you can lift 12- 15 times without intense muscle pain. Do this for about 2-3 weeks before hitting the iron hard core. If you don't have access to a gym... then I recommend doing... Push ups - In all variations chin/pull ups - as many as you can (if you cant do one, then just try to pull yourself up as much as you can. Eventually you'll be able to do one.) Squats - body weight, as many as you can 1 legged squats - when you're legs are a bit stronger crunches sit ups leg lifts etc just a few ideas for you. You don't necessarly have to do all of those exercises in one day. Perhaps choose a few for your chest and triceps, back and biceps, and legs. Then go from there. Good luck.