How am I Doing?

[thatoneguy]

Hey guys I don't know if you remember me but I have posted before that I was going to start working out and all, well, I finally started. To be exact, I started in the beginning of February and I've been working out ideally every weekday since (And sometimes on Saturdays). At first I started doing 20 minutes, which I know is very little but I was going from completely inactive so I wanted to try and just 'warm up' if you will. Sorry, I forgot to mention, what I've been doing is mostly strength/weights I guess. I have some type of machine which lets you push these bars forward with your hands (Yes, apparently I don't know much about exercise equipment haha), also has these bars which you push up with your legs, and also two vertical bars which you move toward each other. As a matter of fact, it's a lot like this one ( http://www.ccsports-online.co.uk/ima...9150_small.jpg ) but a lot older and more basic (But it has the same functions).

At first I was doing only one half of a plate and a full plate (Er, what I mean by this is, I don't know how much each one weighs, I think the half plate weighs either 5 or 10 pounds, which would mean the full plate weighs 10 or 15). Like I said, it's really old and the cables are pretty worn out so there's a lot more resistance than there should be, which makes the weights feel a lot heavier (I know I used to be very weak but I'm positive this wasn't just me haha). Anyways, like I said, I used to do 20 minutes and I only did half a plate and a full plate, so this gradually became very easy to do and in no time I was doing the 20 minutes very vigorously. By the way, I was also doing push ups and sit ups. So it was something like this (I don't really know what they're all called so sorry for the lame names haha):

- 30 sit ups
- 10 push ups
- 30 pushes
- 40 foot lifts
- 20 'claps' (The ones where you push the vertical bars towards each other)

And I'd do at first 6 sets of these, but I quickly got more and more capable of doing 8 to 9.

I then started doing 30 minutes (Which is what I'm doing right now) and pretty much everything is the same except that now I added another plate to the weights.

Apparently I'm no professional and I've done this all through trial and error so I was wondering what advice you guys could give me. I've been eating well (As in healthy and in 'good' amounts) ever since the end of 2005. I used to eat nothing during lunch at school, not because I thought I was going to lose weight that way, but I'm just used to not eating anything. However, now I eat a granola every day (Nature Valley Trail Mix Fruit & Nut) I do eat breakfast and now I don't eat right before going to bed. I now rarely eat fast food. And I've grown to love to eat fruits and vegetables. Again, this whole diet thing I've been doing ever since the end of 2005, and with that alone I've seen significant changes with that alone. Now I'm also working out pretty much every day now though. I used to weigh 176 pounds I think, then I got to 161 and then went up to 163, and I'm pretty sure this is because of the muscle I've gained's weight.

Yes, I've gained muscle. In the beginning I remember I could barely do 30 sit ups in one go and had tremendous difficulty doing 10 push ups and doing various things on the machine, now I can easily do any of these and don't easily fatigue during my work out, now I don't get tired, I just start to not be able to keep going (What I mean is, now, during a work out, I no longer feel a feeling of fatigue, instead I know I can't keep going when I just can't, when my arms or legs can't keep any longer, but with 30 minutes which I dedicate towards working out, I don't really get tired anyways). I really hope to continue to gradually increase the time and weights. I learned that I shouldn't increase anything too quickly, instead, I increase things well after I've gotten used to them.

I'm not really looking to lose literal weight, like I mentioned earlier, I gained weight but after reading various sources, I'm positive it was because of the muscle gain, since I've been eating well. I think losing weight would be nice, but it's not my main goal. My actual main goal is to feel better, and I have been feeling a lot better. Like I've mentioned various times earlier, I used to be very athletic and I really liked the feeling of 'being able to do anything', and I'm slowly starting to regain that feeling, for example my reflexes are getting quicker.

My second goal was to 'flatten out' my pectorals. I had relatively big pectorals and obviously that was weird (Not like boobs haha, but they were noticeable), but I've noticed that thanks to all of this they've really flattened out, they're still there but not as big, and I hope they continue to 'flatten out'.

This however, gives me a problem which is my third goal, to work out my 'belly'. now that my pectorals are flattened out my belly seems to stick out more and I usually have to 'suck it in'. This is something I need help with, because although I think my work out has really helped my pectorals, arms, and legs, I'm not sure what to do with my belly, I have a feeling the sit ups would help but I don't want to rely only on that. Which brings me to my next point, I've always been wanting to run and I actually jogged for 4 days straight a couple weeks back but I stopped because working out seems more accessible (I do it in my room. By the way, by 'stop' I don't mean I planned on stopping completely, just, 'temporarily). However I really want to do cardio, because just as working out has proved to increase many of my abilities, cardio has become a bit of a problem and challenge for me, so I'd definitely like to improve that area. I was wondering what cardio would benefit me in other than cardiovascular health (Which I also am interested in, by the way), will it help out with getting rid of my gut?

I'm so sorry for the long post guys, I tend to not post often and when I do I, without noticing until the very end, come up with these long posts. I just wanted to let you guys know what I'm doing and wondering what you think of all this.

By the way, my fourth goal is to some day be able to do something like Break Dancing or Parkour /FreeRunning. I used to do things similar to this, I really liked to use my reflexes and used to be daring. I really am not afraid of things like these, instead they interest me and if I was physically capable I'd definitely be involved. If I was physically capable of doing these things I would, but I'm still a bit too heavy (Not really as chubby now, but still 'dense' or 'heavy'), so that's one of the reasons why I'd really like to be 'lite', but it's not a high priority.

[Chunky_Dan]

ok, i think foot raises would be Leg Extensions, you should feel it across the front of your thigh as you perform them.

Claps I'm guessing are flyes they work your chest in the main.

Pushes? i think you mean a Chest Press.

Now first off it's fair to say that any exercise is far better than no exercise and it's great that you're noticing improvements from working out.

Your routine could use a little work though..

You have to bear in mind that a lot of exercises that you are currently performing are termed as Isolation exercises, in that they work one specific muscle group when performed rather than a Compound exercise which while maybe having a main target works a range of muscle groups. Compound exercises are generally held to be superior in terms of overall strength gains and benefits for the body however again you work with what you have.

Now the key to keep gaining benefits from your training is progressive resistance, say i wanted to get stronger it'd be wrong for me to say use 1 plate and when i could do 10 repetitions then do 15 repetitions 20 repetitions etc. It would be far more beneficial in terms of strength gain to increase the weight when it became easy and keep the reps constant. A good example of a basic programme which is nice and simple would be 3x8...

That's 3 sets of 8 repetitions where on the last set you should just be able to perform the last rep of the 3rd set before failure. Once that becomes easy simply increase the weight till it's a challenge again.

So you're current routing would change to be...
3x8 situps (control their intensity by either holding a weight when performing them or going through the motion very slowly).
3x8 Pressups/Pushes (both work your chest along with flyes but i think when starting out the push motion is more important.
3x8 Leg extensions

However, again there's a lot that could be done to improve further on this.
If you're machine is near identical to the one you posted then see that bar across the top? that's for working your back, it's for pulldowns. They're a decent exercise and a decent precursor to being able to do pullups, in fact they're probably the thing your home gym is best capabe of working.

Sit facing the weight stack, place your legs under the supports and grip the bar with a fairly wide grip. Bring the bar down towards the top of your chest while keeping your shoulderblades squeezed together, allow it to go back up in a controlled fashion. Reset your shoulder blades and carry on.

Also as I mentioned compound exercises earlier maybe try doing squats instead of your leg extensions, they are a far more effective exercise than leg extensions and work much more of your body. Initially just try bodywwight squats and then if you need to add weight you could try filling a rucksack up with weight (tins of beans don't worry about using 'weights'), ensure that you have a good grip of the rucksack hold it above your head using both hands and squat down. Don't drop the rucksack on your head.

Now if we factor in the fact that you aren't currently doing cardio and the fact that one of your goals is an athletic pursuit and you can look at further tailoring your routine.
2 days a week go through this... (shamelessly going to plagiarise crossfit here)
5 pull downs - a weight you could do for 10 reps
10 push ups or chest presses - depending on weight you feel you can handle, something you could do for 15 reps.
15 bodyweight squats.

consider all 3 exercises as one set and complete as many sets as possible within 20 minutes. Trust me that'll have cardio benefits for you, I've nicked the routing from a programme called crossfit, but essentially it's circuit training and combines resistance training with cardiovascular benefits.

2 days a week do some strength training.
3x8
Pull downs
Chest Press
Squats
Crunches.


And then if you want to develop a little explosive power you could maybe do some plyometrics, that'd be very useful for Parkour I imagine. You can google plyometrics but it's fair to say you don't need much equipment, a step or sturdy box will do tbh.

Oh and to tighten your midsection you could try planches and stomach vacuums.

Split up your routines so you don't do heavy weights on consecutive days and maybe read up on some more about exercise and working out.

Maybe read some guys online journals for tips and set one up yourself for moral support.

Just as a final thing there are people who are far more knowledgable at this stuff than me and I'm by no means an expert so take all my advice with a pich of salt (i think it's generally sound though).

** if you need help with how to perform an exercise or you don't know what it is then try ExRx Exercise & Muscle Directory it's a great directory of exercise for muscle groups.

[thatoneguy]

Pushes? i think you mean a Chest Press.

No sorry, I meant push ups, not pushes. Unless that's what a chest press is haha.

Okay so about the sets and reps, I used to do 8x30 sit ups in 30 minutes, so you're saying to do 3x8 sit ups in 30 minutes? Or 3x8 sit ups as many times as I can within 30 minutes? Sorry I'm new to all of this

However, again there's a lot that could be done to improve further on this.
If you're machine is near identical to the one you posted then see that bar across the top? that's for working your back, it's for pulldowns. They're a decent exercise and a decent precursor to being able to do pullups, in fact they're probably the thing your home gym is best capabe of working.

Actually, yes I have that too! I actually took it off in the very beginning (I've never really used it) because it seemed kinda finicky, but I'll definitely try it now that you suggested it! I completely forgot about that

Sit facing the weight stack, place your legs under the supports and grip the bar with a fairly wide grip. Bring the bar down towards the top of your chest while keeping your shoulderblades squeezed together, allow it to go back up in a controlled fashion. Reset your shoulder blades and carry on.

Thanks I'll definitely do that, so should I pull it down with my knuckles facing me or the weight stack? Does it matter? Thanks though, finally something new to try.

Also as I mentioned compound exercises earlier maybe try doing squats instead of your leg extensions, they are a far more effective exercise than leg extensions and work much more of your body. Initially just try bodywwight squats and then if you need to add weight you could try filling a rucksack up with weight (tins of beans don't worry about using 'weights'), ensure that you have a good grip of the rucksack hold it above your head using both hands and squat down. Don't drop the rucksack on your head.

Haha thanks I'll try that, I think they'd be better than the leg extensions too (Even though I'm not expert in this, it just seems like more of a work out, the leg extensions are relatively easy)

Now if we factor in the fact that you aren't currently doing cardio and the fact that one of your goals is an athletic pursuit and you can look at further tailoring your routine.
2 days a week go through this... (shamelessly going to plagiarise crossfit here)
5 pull downs - a weight you could do for 10 reps
10 push ups or chest presses - depending on weight you feel you can handle, something you could do for 15 reps.
15 bodyweight squats.

consider all 3 exercises as one set and complete as many sets as possible within 20 minutes. Trust me that'll have cardio benefits for you, I've nicked the routing from a programme called crossfit, but essentially it's circuit training and combines resistance training with cardiovascular benefits.

2 days a week do some strength training.
3x8
Pull downs
Chest Press
Squats
Crunches.

Okay sorry but I think I'm lost here, so I should do, instead of what I was doing as a set, do that, that is:

Pull Downs
Push Ups/Chest Presses
Squats
Crunches (Sit ups?)

What do you mean by the 3x8 in that list? Or do you mean 3x8 each of those? Anyways, that's something else I wanted to ask, are sit ups crunches? Because I was looking at ExRx yesterday and it listed Crunches, but crunches seem different (Or probably I'm just doing sit ups wrong) because with sit ups I bring my whole upper body forward (Waist and up), with my waist acting as the point of 'rotation' or pivot or whatever it should be called, crunches seem to exercise the Rectus Abdominis a lot more (Which is what I want to work out) since what they do is kind of curl up the head towards the knees, which just seems to work that part out a lot more, what I'm doing right now, that is, "Sit Ups", seems to only work out the waist (I do feel like it's working out the Rectus Abdominis but the Crunches just look like they'd do a better job at that).

Yeah, I just google'd it and Wikipedia says:

This imprecise targeting of the abdominal muscles has caused sit-ups to be replaced by crunches as the most common abdominal exercise.

So I guess I should do crunches from now on right?

And then if you want to develop a little explosive power you could maybe do some plyometrics, that'd be very useful for Parkour I imagine. You can google plyometrics but it's fair to say you don't need much equipment, a step or sturdy box will do tbh.

Oh and to tighten your midsection you could try planches and stomach vacuums.

Thanks that seems interesting and I'll definitely check it out!

Thanks for suggesting exercises which don't require much equipment (Or can use alternatives), since I'm not in the economic situation to be buying equipment, unfortunately. But if something's necessary and would help with my goals, I'll definitely buy it.

So you're saying I should work out 2 days a week instead of every weekday like I now do? Or do you mean, aside from doing what I'm already doing, assign 2 days to be what you mentioned instead of what I regularly do? And do them in 20 minutes instead of the regular 30? Also I'd like to know what you think about jogging/running and if and how you'd think it'd benefit me.

Thanks for the long informative reply Chunky_Dan, I really appreciate that you read my thread!

[Chunky_Dan]

I mean 3 x 8 quite literally, it's not quantity but quality and form that'll get you results.

In a routine of 3x8 you would do

8 squats rest 1min 8 squats rest 1 min then another 8 squats, at this point you'd move onto another exercise. so doing just these numbers in your allotted time...

Push Ups
8 8 8

Pulldowns
8 8 8

Squats
8 8 8

Crunches (yes do these).
8 8 8

You're done for the day.

You might find yourself doing less reps overall but if you tailor your weights accordingly and concentrate on good form you'll find it far more intense and beneficial than what you are doing currently.

The other type of workout i mentioned that will benefit you particularly with regards to cardio and conditioning was circuit training. With this type of training the emphasis isn't so much focused on growth as it is on improving conditioning.
The sample workout i posted was

5 pull downs
10 push ups
15 squats

now with this one you are going to go for volume and intensity in order to give yourself a good cardio workout. Maximum weight is not the focus.

So do this in this order
5 pull downs 10 push ups 15 squats now repeat this pattern as many times as you possibly can within 20 minutes, give yourself as little rest time as possible. The reason you aren't just doing as many pullups as possible the as many pushups followed by as many squats s that breaking up the order subjects you body to different stresses and allows each muscle group a period of active rest allowing it to do more in total than it otherwise would.

The plan i said initially would still have you training 5 days a week for instance.

Monday
3x8 day designed to increase size and strength.
Tuesday
Circuit training to increase fitness and endurance.
Wednesday
Plyometrics to improve explosive power and speed.
Thursday
3x8 size strength
Friday
circuit training for fitness and endurance

Make sure you stretch after each session and if you are seriously into Parkour you will be adapting you routine a lot as it has very specific demands but initially you just want to build a good base of fitness and a few months of something like this (following advice from others on the forums) and you will be able to move onto something more advanced.

[thatoneguy]

Thanks again Chunky_Dan, that makes more sense. I'm more worried about getting my 'stomach' area (Belly) worked out than anything, but I think that's going to be covered by the crunches right?

As for the Squats, I'll definitely want to do some of those but I don't have a barbell, I guess I'll have to get one, what weights do you think I should get (How many pounds?), I hope they're not too expensive.

I think I understand what you mean now, I'll leave Plyometrics for a latter time though, since I read that they should really be done by people that are more in shape, and although I've been making progress I don't think I'm there yet.

So should I do both types (3x8 and circuit training) 30 minutes each? Also, thanks for the schedule type thing I appreciate it, if I jogged/ran, how much time do you think I should spend on that? I've done 20 minutes before and it seemed alright, I think I'll do that for the beginning until I get better at it. When do you think I should do it? Should I do that in place of the plyometrics? That might be a good idea, since, I've read that there should be an 8 hour separation between cardio and strength/weights, and I don't have that much time to separate them, since I get out of school at 3 and I go to sleep at 10. But I could probably do what you said, and in place of plyometrics, for now at least, do jogging/running:

Monday
3x8 day designed to increase size and strength.
Tuesday
Circuit training to increase fitness and endurance.
Wednesday
Jogging/Running
Thursday
3x8 size strength
Friday
circuit training for fitness and endurance

That seems nice, to spice it up, since I usually did the same thing over and over again, I'll just have to get a barbell. Like I've said before, I'm pretty sure jogging will benefit me and all, but I'd like to know how it would, if you could please tell me, if you know, I'd really appreciate it. I know it'd benefit me cardiovascularly, but I mean, physically, would it work out my legs, etc. etc.

Thanks again Chunky_Dan, I really really do appreciate the help you've given!

[LiftGirl]

Originally Posted by thatoneguy

Thanks again Chunky_Dan, that makes more sense. I'm more worried about getting my 'stomach' area (Belly) worked out than anything, but I think that's going to be covered by the crunches right?

As for the Squats, I'll definitely want to do some of those but I don't have a barbell, I guess I'll have to get one, what weights do you think I should get (How many pounds?), I hope they're not too expensive.

A barbell and some plates would be a great investment, but you don't have to buy one right away. Do you have a backpack for school? Put a bunch of cans of soup or beans into the backpack and do squats with that.

As for your stomach, if you're stomach is sticking out, it's not a weakness in the abdominal muscles, it's body fat. Doing crunches does not get rid of body fat on the stomach. The only way to do that is to get rid of bodyfat all over, with a good nutrition plan, resistance training (bodyweight or weights) and cardio.

[thatoneguy]

Thanks LiftGirl! So now I'm doing a different work out. Like I mentioned, I've been eating well for a long time now and I've lost a lot of weight alone with eating better, and now I'm eating even better haha while working out. So I guess you just suggest that I also do some running/jogging?

Thanks for the idea and suggestion LiftGirl! Would crunches help anyways? Not necessarily with getting rid of the fat, but any other way? So I should keep doing them right? I did them yesterday and they seem like a good work out, I do various sets of reps of 8.

[Lady C]

Newton's third law of motion - For every action there is an equal and opposite reaction. Huh . . . This means for every muscle you work out - you need to work the opposite muscle to keep your body in balance.
So if you work your abs, don't neglect the lower back. If you work the quads, don't forget the hamstrings, If you work the biceps make sure you work the triceps, etc.

Tips for success
> Do like Dan suggested and switch to compound movements.
> Add different rep ranges (lots to few) and amount of weight (light to heavy) to keep the body guessing.
> Include cardio for fat loss and sustain good heart health.
> Make sure your diet includes lots of fresh veggies and good fats

[thatoneguy]

Thanks Lady C! So running/cardio will help with fat loss, thanks that's what I wanted to know! I'm getting vegs and fruits, not sure about the good fats though, I'll have to look that up to see what that consists of. Thanks for the tip about balancing what I work out, makes it a lot more complicated though, seeing as I'm starting out with all of this just now, is there anything that will tell me what is the opposite of what muscle? Then I could simply look it up on ExRx for how to work it out. Compound Movements? Oh is that opposite of isolated work outs? Or is that plyometrics :/ And thanks I'll keep the random rep/weight in mind!

Thanks again Lady C!

[Lady C]

Do the workout you have listed above for 8 weeks. Then switch the routine up. This way the body does not get used to it.

Yes, compound movements are better (they use more muscles) than isolation movements. Plyometrics is a different type of workout for stretching.

ExRx is your best bet for seeing which muscles do what and which exercises to do. Compound movements are bench press, shoulder press, rows, pull-ups, squats, lunges, deadlifts and straight leg deadlifts.

Do a search on this site for good fats you will find lots of information.

[LiftGirl]

Originally Posted by thatoneguy

Thanks LiftGirl! So now I'm doing a different work out. Like I mentioned, I've been eating well for a long time now and I've lost a lot of weight alone with eating better, and now I'm eating even better haha while working out. So I guess you just suggest that I also do some running/jogging?

Thanks for the idea and suggestion LiftGirl! Would crunches help anyways? Not necessarily with getting rid of the fat, but any other way? So I should keep doing them right? I did them yesterday and they seem like a good work out, I do various sets of reps of 8.

Adding cardio is smart for anyone. In addition to fat loss, it keeps the heart and lungs in tip-top shape.

Crunches will strengthen your abs. It is fine to do them as long as you are including all the compound exercises LadyC suggested.