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      09-13-2010, 10:34 PM   #1
len56
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starting to work out

getting a gym membership in a few days (went today for a 'free trial')

i don't want to get super jacked, just nicely cut and have a nice toned body.

got any tips for any routines you guys do? (I'm really weak right now :P)

I have time to go about 2 times a week (preferable), maybe 3. what do you guys suggest?

thanks!
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      09-14-2010, 01:09 PM   #2
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Steroids. Cocaine. Bench Press.
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      09-14-2010, 02:33 PM   #3
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no. To see any results you need to go AT LEAST 3 times a week. I'd advise more if you can, 5 maybe?

Strength training doesn't get you jacked so don't be fooled. What gets you jacked is doing it for 3-4 years and really isolating each muscle. I'd stick with a healthy load of lifting your basic movements that strengthen your core and more than just 1 muscle group for the first few months. When I started I did a lot of these:
Assisted pullups
Pushups
Cleans - use dumbells or kettle bells at 1st
Dead lifts
Squats
Overhead press
bench press and chest press - (like benching only with dumbells instead of a bar)
Timed ab holds in a few different positions - (V, standard crunch, leg lift at 45 degrees. start with 2 sets of 30 sec each and each time add on 10-15 sec till you get to about 2 min and then eventually a 3rd set of shorter holds, building up time again.) once you get better at this there are TONS of ab workouts out there to help tone the belly.

BTW this isn't all 1 day. I'd do a few sets of a few one week, then switch it up next week and so on.

Also, run/walk for 30 min after your workouts, it helps cut fat off a lot. brisk walking (3-3.5mph) at a 10-15 incline on a treadmill should burn you about the same as running on elliptical at a faster pace with little resistance.

I myself have just gone into freak out mode, I'm doing 3-5 miles or running in the morning and lifting at night 5-6 days a week. Trying to push myself HARD to drop a little more weight and let those abs punch through my belly.
Ive got a bunch of planned workouts on paper, you want a few?
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      09-14-2010, 03:16 PM   #4
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^^ Please do share!
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      09-14-2010, 03:30 PM   #5
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It'll cost ya
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      09-14-2010, 09:57 PM   #6
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alright thanks for the suggestions
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      09-14-2010, 10:13 PM   #7
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i was just kidding BTW... I'll post a few up when I have some time.
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      09-15-2010, 01:32 AM   #8
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let us know. im interested
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      09-15-2010, 09:11 AM   #9
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I think what I'll do is just make a thread and then just update it with a new workout every week. I'll share the link here when I get the 1st one up. Sound good?
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      09-15-2010, 11:14 AM   #10
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thought this was a good read:
Quote:
Now that the weather’s been warm for the past couple of months in most of the U.S., running season is in full-swing. The appeal of being active outdoors is almost instinctual after being indoors for much of the winter months. For many people, the enthusiasm for being outdoors, plus the desire to lose weight makes running a common choice of exercise. For those trying to lose significant amounts of weight – 30, 50, or more pounds – is picking up a new pair of shoes and hitting the pavement the best choice of exercise for weight loss? Is it possible to train for an endurance event like a marathon, and lose significant amounts of weight at the same time? Is running the best choice for those who are just starting an exercise program?

It is all too common, people bound and determined to lose significant weight, start a running program (or another intense exercise program) thinking they’ll burn the weight off. Initially, they lose a small initial amount and then the weight loss plateaus. The running gets easier, but that wasn’t really the goal. The goal was to get the weight off. In the end, they assume they just can’t lose weight. After all, they’re doing plenty of exercise and can’t lose weight. “They must just be destined to keep the weight on.” In reality, excessive amounts of exercise can keep individuals from losing the weight they so desperately want to lose. Before you take up a marathon training program, or any exercise program, you must make the decision about what is the greater priority: performance, or weight loss. In trying to do both, it’s possible you won’t succeed at either.

Nutrition For Endurance Training, Nutrition For Weight Loss

In planning out an intelligent endurance training program, you must take nutrition as serious as, if not more seriously than your exercise plan. Traditionally, endurance athletes have focused on a higher-carbohydrate diet during training and competition. Though a high-carbohydrate diet can support performance, it may work against an individual attempting to lose weight. This is why it is so important to make a decision about what is more important – training for the endurance event, or losing weight. The high amount of carbohydrate intake is used to keep muscle glycogen levels filled and reduce the use of protein for energy during endurance activity. Some nutrition experts have begun to debate whether this high amount of carbohydrate is necessary, but today the higher-carbohydrate approach to fueling for endurance activity is still common.

Contrast the above approach for endurance performance with that of someone whose main goal is to decrease body fat. Studies in recent years have consistently shown the benefits of reduced-carbohydrate and higher-protein consumption for weight loss goals. High-carbohydrate foods have been shown to have the potential to become addictive. They may temporarily improve mood, decrease stress and help people to fall asleep, but eating excessive amounts of carbohydrate keeps insulin levels high, which reduces the body’s ability to burn fat. As levels of stress increase (even if it’s from exercise), cravings for high-carbohydrate foods can increase as well. For some people, the freedom to eat “some” carbohydrates for the purpose of supporting their training can lead to uncontrolled eating. The uncontrolled eating can lead to a plateau in weight loss, or even weight gain.

Stress & Inflammation

Chronic stress and inflammation are important factors affecting weight management. Chronic stress can lead to changes in the levels of cortisol, serotonin, dopamine and other hormones. As chronic stress continues, the body’s ability to properly burn fat, store carbohydrate and retain muscle is negatively affected. Sleep may also be disturbed. Though moderate amounts of exercise help to reduce levels of stress, prolonged, excessive levels of exercise can make things worse. If stress and sleep are problems before starting an exercise program, it is critical to follow a properly-designed program to reduce stress and allow plenty of time for recovery.

Inflammation is also a common problem for individuals today. Exercise can increase levels of inflammation in an already-inflamed individual. A runner’s knee withstands a force of about eight times his or her weight. For a normal-weight individual, that force can be easily handled by a joint after proper training. For an overweight individual with a similar bone structure, the force may be too great to avoid injury. This is another reason to make sure your program provides enough intensity to improve conditioning and allows for plenty of time for recovery between sessions. Of course, eating plenty of vegetables and fruit, protein and healthy fats is critical to managing stress and inflammation. Ensuring you take in a high-quality multivitamin, omega-3 fish oil and additional minerals including calcium and magnesium is important as well.

Summary

The simple act of choosing to pursue an event may be just what’s needed to clean up the diet, get more sleep or stay more consistent with an exercise program. There is also something powerful about being around other people who have similar goals, so connecting with a running club can be an additional way to stay on track. Getting outdoors for some of your workouts has its benefits as well, especially during the summer months when you can get some vitamin D-creating sunshine.

Before you begin, you must decide: What is your goal? What is more important: losing the weight or performing well during the event? Would a marathon be more fun if you lost the weight first? Is it possible that the nutrition plan needed to train well for the event could have a negative impact on your ability to lose or maintain weight? Before you start your training program, ask yourself if you’re mentally prepared. Can you handle the added stress? Are you free of injuries that could set you back if they caused problems during the training? If you answered yes to those questions, go for it! Crossing the finish line will be something you’ll remember for the rest of your life.
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      09-15-2010, 01:31 PM   #11
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here ya go guys

http://www.e90post.com/forums/showth...35#post8004335
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      09-15-2010, 04:15 PM   #12
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diet, diet, diet

work out a diet plan first!!!!!!
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      09-16-2010, 11:14 AM   #13
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Just focus on your compound lifts!
Deadlift, bench, squats etc...
Make sure u spend enough time on card unless you have a perfect diet. (about 20-30min)
Good luck
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      09-17-2010, 04:53 PM   #14
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Quote:
Originally Posted by richardbb85 View Post
diet, diet, diet

work out a diet plan first!!!!!!
Don't call it a diet lol! That makes it sound so depressing. It should be better known as a healthy eating lifestyle
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      09-18-2010, 12:53 PM   #15
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i always find it funny when beginners think they will get "super jacked" and settle for getting 'toned'...

you will NEVER, EVER get super jacked if you are not working out at least every day, and have a perfect diet. so don't worry...LOL
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      09-18-2010, 01:54 PM   #16
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Agreed... 1st thing my trainer said to me.
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      09-20-2010, 01:28 PM   #17
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google starting strength.

its a pretty good basic workout.
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      09-20-2010, 08:07 PM   #18
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Quote:
Originally Posted by Garduna View Post
Don't call it a diet lol! That makes it sound so depressing. It should be better known as a healthy eating lifestyle
whatever works
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      09-20-2010, 11:16 PM   #19
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I definitely focus on compound lifts.
1. Deadlifts: Get the form right and they make you massively strong throughout your whole body.
2. Pull-ups: Often overlooked, I personally think they are the best upper body work out available. Start assisted if you have to (spotter>machine) and add weight if you can as you progress. Having a spotter always ensures you go to failure, which is amazing. I started out about 3 years ago adding weight to my pull-ups and I max out at me + 110 pounds now (I weigh a shade over 180 atm.)
3. Squats: Similar reasons as deadlifts, just a great lift all-around.
4. Core: Squats and deads definitely help in this department, but doing a solid core workout a couple times a week will help you in so many ways.

Those are my favorites by far, other staples are bench, incline bench, dips (I don't do these as much anymore, they put an odd stress on my shoulders) and assorted things for shoulders and arms.
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      09-20-2010, 11:25 PM   #20
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Quote:
Originally Posted by len56 View Post
getting a gym membership in a few days (went today for a 'free trial')

i don't want to get super jacked, just nicely cut and have a nice toned body.

got any tips for any routines you guys do? (I'm really weak right now :P)

I have time to go about 2 times a week (preferable), maybe 3. what do you guys suggest?

thanks!
the xtreme on young and finch is pretty badass.. it's right out of bayview you should check it out.
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      09-20-2010, 11:25 PM   #21
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Ben, looks like you are doing a lot of sit up and down type of exercise
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      12-01-2010, 01:02 AM   #22
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And the main principle do not overdo it, let the muscles rest for a day or 2 or even 3, this way they grow faster, they grow when they rest not while in the gym) Dont train the muscles longer than 40-60 minutes. Watch for the guys who are there every day, some of them a smart enough to come just for 30-40 minutes to work on some isolated muscle, thats all. Others who over train never grow big.
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