Exercising

Lately I've felt a little different with myself. I feel like I've gained some weight. I'm not very in shape to begin with, and I figured any significant weight gain would hurt a lot more than it would help, especially considering that I'm starting college in the fall and I don't want to be known as the "funny fat guy".

It didn't bother me until last night when I was just walking through my house and a button literally poped right off my pants. It was like a freakin' cartoon, I laughed at first, but then I realized that it's about darn time I actually do something.

I just don't know what to do.

I know it sounds quite simple: lift some weights, do some push ups, run, eat healthier, join a gym... but I don't know where to begin.

Any of you know some great ways to exercise? I know I'm asking a gaming forum for exercise advice which stereotypically shouldn't yeild many results, but you guys are a good bunch of people so I figured what the hell why not!

Running is a good way to stay in shape. I usually go to the gym every other day and jog 2-3 miles and then ride an exercise bike for about 5 miles.

Join a gym if you can afford it. Just motivate yourself. Whether its girls, looking good, or just being healthier. All good motivators.

[QUOTE="Bane_09"]

Running is a good way to stay in shape. I usually go to the gym every other day and jog 2-3 miles and then ride an exercise bike for about 5 miles.

SEANMCAD

please run or cycle outside.

No

There's actually a gym I can go to for free because my parent's friends own it, but it's 45 minutes away and I don't have the money to burn on gas for the trip, just to work out a few times a week.

I'll probably start running/walking more. Thanks for the feedback so far, everyone!

Since you're going to college, perhaps you should do a sport there like soccer or basketball.

As of now, just go out for a run. All you need are good running shoes, gym shorts, a shirt, and a MP3 player. Try to go a certain distance and run as much as you can.

Cardio is the best way to burn fat.

Join a gym if you can afford it. Just motivate yourself. Whether its girls, looking good, or just being healthier. All good motivators.

Ilovegames1992

^ TC, I would avoid doing this, especially considering the fact that you just said you're self concious so I doubt joining a gym and seeing ripped guys and girls will motivate you; seeing their bodies may actually deter you from your goal because you're new to working out, and most likely you'll compare your body to theirs which isn't good.

TC, I posted this in another board and I'm going to post it here to help you:

For those that are really serious about losing weight, here are a few tips I've used in the past as well as today to maintain my body:

- Completely cut out white carbs (white bread, white rice, white crackers, white anything really because it causes weight gain) and instead opt for whole wheat instead which helps to promote weight loss. Just remember that just because something's brown does NOT mean it's actual whole wheat, so make sure to thoroughly read labels

- Cut out poison from your diet: sugar. Yes, sugar is poison: It ruins your skin, promotes weight gain, makes it hard to focus, etc. Nothing good comes from eating sugar. Besides natural sugar is already found in fruits, veggies, etc. Oh and a tip about cutting out sugar is that when you first stop consuming it, your body will go into "shock" if you will, in which you'll crave it for like 3-4 days but If you persist and refrain from doing so you'll no longer want sugar anymore. Trust me.

- Make sure you're getting enough protein around EVERY meal. Protein is what helps build lean muscle as well as promote weight lost; also you feel a lot fuller when you have protein in your meal. Good sources of cheap protein: eggs, milk, cottage cheese, string cheese, beans (opt for black beans which have more antioxidants), and lean meats such as chicken. Protein shakes are expensive, but if you're short on time and have to eat something then drink a protein shake which will keep you satisfied (and looking good) until your next meal.

- Maybe this isn't my place to say because this is subjective, but I believe one should focus on exercising about 3-4 times a week in which workouts do not pass twenty minutes because, honestly who really has the time to do fifty minute workouts? I tried in the past to do things like P90X, and all those other fancy programs, to which I always quit due to the fact that I could never commit because of my busy schedule. What I think everyone should do instead is workout for about 15 minutes without rest for about 3-4 times a week (cardio & strength training together is ideal), that way you're actually burning a lot more calories because you're NOT stopping and resting every five minutes like you do in those fancy excersise programs.

And if you need inspiration for your workouts, try youtube. Yes, I know it seems kind of weird but It's free and there are some good trainers there.

And girls, do not be afraid of using weights; a lot of girls I know that refrain from using weights have flabby arms which is their main complaint regarding their bodies.

There's actually a gym I can go to for free because my parent's friends own it, but it's 45 minutes away and I don't have the money to burn on gas for the trip, just to work out a few times a week.

I'll probably start running/walking more. Thanks for the feedback so far, everyone!

-Russ93

I run 5 to 6 times a week, but as Moogle said - walking is very effective. Despite excercise, you will have to eat sensibly.

Lately I've felt a little different with myself. I feel like I've gained some weight. I'm not very in shape to begin with, and I figured any significant weight gain would hurt a lot more than it would help, especially considering that I'm starting college in the fall and I don't want to be known as the "funny fat guy".

It didn't bother me until last night when I was just walking through my house and a button literally poped right off my pants. It was like a freakin' cartoon, I laughed at first, but then I realized that it's about darn time I actually do something.

I just don't know what to do.

I know it sounds quite simple: lift some weights, do some push ups, run, eat healthier, join a gym... but I don't know where to begin.

Any of you know some great ways to exercise? I know I'm asking a gaming forum for exercise advice which stereotypically shouldn't yeild many results, but you guys are a good bunch of people so I figured what the hell why not!

-Russ93

If you really want to get in top shape, read some of Mackie Shilstone's books. He's a trainer from around where I used to live in New Orleans. He's trained world-class champion boxers like Roy Jones Jr. and Bernard Hopkins, and currently trains Serena Williams.

Pick up his books. "The Fat Burning Bible" if you are just wanting to lose fat, or get "Lean and Hard" if you want to get more muscular and shredded. I've personally done "Lean and Hard" and it is a great program if you follow it.

[QUOTE="BMD004"]

[QUOTE="-Russ93"]

Lately I've felt a little different with myself. I feel like I've gained some weight. I'm not very in shape to begin with, and I figured any significant weight gain would hurt a lot more than it would help, especially considering that I'm starting college in the fall and I don't want to be known as the "funny fat guy".

It didn't bother me until last night when I was just walking through my house and a button literally poped right off my pants. It was like a freakin' cartoon, I laughed at first, but then I realized that it's about darn time I actually do something.

I just don't know what to do.

I know it sounds quite simple: lift some weights, do some push ups, run, eat healthier, join a gym... but I don't know where to begin.

Any of you know some great ways to exercise? I know I'm asking a gaming forum for exercise advice which stereotypically shouldn't yeild many results, but you guys are a good bunch of people so I figured what the hell why not!

SEANMCAD

food quality makes a big difference. If its good calories you eat less and at the same time get more quality your body is asking for.

I encourge people to give serious consideration to not driving when at all possible. walk or cycle to locatons instead if possible. It doesnt have to be an intense workout to get some benifits, plus you end up at your location PLUS got some exercise and intresting sites along the way.

What about gaining weight through exercising, any tips on that?

What about gaining weight through exercising, any tips on that?

Communist_Soul

Are you talking about gaining muscle mass?

[QUOTE="Communist_Soul"]

What about gaining weight through exercising, any tips on that?

Jynx_1991

Are you talking about gaining muscle mass?

Yeah that's what I meant sorry.

I think what everyone else said should be sufficient. I also had fun with P90X though. I mean, I'm not looking for the super abs or anything, but anytime I wanna workout and am not sure where to start, one of those workout videos does it for me.

@Communist_Soul Well, honestly I don't know too much about gaining muscle, as that isn't my goal (I workout to stay lean). Sorry.

@Communist_Soul Well, honestly I don't know too much about gaining muscle, as that isn't my goal (I workout to stay lean). Sorry.

Jynx_1991

Ah, o well, thank you anyways.

I wouldn't recommend running at all, if you are fairly overweight it will punish your knees. I did it when I was younger and 30 lbs heavier and can't run now because my right knee is f*cked. Try something like the elliptical or a bike, and build up a sweat. Seriously, if you're going to take the time out of your day to workout, don't simply walk a few miles. Put in hard effort and bust your ass until you're soaked with sweat, about 35-50 minutes. It'll suck while you're doing it, but afterwards you'll feel great and will see results very quickly.

Also, as others have mentioned-cut out sugar, junk-food (or eat it very seldom), soda, and eat well-proportioned meals. But any way you cut it, losing weight takes hard work and discipline. Don't bother unless you are going to follow through.

I wouldn't recommend running at all, if you are fairly overweight it will punish your knees. I did it when I was younger and 30 lbs heavier and can't run now because my right knee is f*cked. Try something like the elliptical or a bike, and build up a sweat. Seriously, if you're going to take the time out of your day to workout, don't simply walk a few miles. Put in hard effort and bust your ass until you're soaked with sweat, about 35-50 minutes. It'll suck while you're doing it, but afterwards you'll feel great and will see results very quickly.

Also, as others have mentioned-cut out sugar, junk-food (or eat it very seldom), soda, and eat well-proportioned meals. But any way you cut it, losing weight takes hard work and discipline. Don't bother unless you are going to follow through.

MirkoS77

I wouldn't recommend running at all, if you are fairly overweight it will punish your knees. I did it when I was younger and 30 lbs heavier and can't run now because my right knee is f*cked. Try something like the elliptical or a bike, and build up a sweat. Seriously, if you're going to take the time out of your day to workout, don't simply walk a few miles. Put in hard effort and bust your ass until you're soaked with sweat, about 35-50 minutes. It'll suck while you're doing it, but afterwards you'll feel great and will see results very quickly.

Also, as others have mentioned-cut out sugar, junk-food (or eat it very seldom), soda, and eat well-proportioned meals. But any way you cut it, losing weight takes hard work and discipline. Don't bother unless you are going to follow through.

MirkoS77

What about gaining weight through exercising, any tips on that?

Communist_Soul

Make sure you click on the links to the right of the page, also. There are other pages about nutrition, form, etc.

[QUOTE="MirkoS77"]

I wouldn't recommend running at all, if you are fairly overweight it will punish your knees. I did it when I was younger and 30 lbs heavier and can't run now because my right knee is f*cked. Try something like the elliptical or a bike, and build up a sweat. Seriously, if you're going to take the time out of your day to workout, don't simply walk a few miles. Put in hard effort and bust your ass until you're soaked with sweat, about 35-50 minutes. It'll suck while you're doing it, but afterwards you'll feel great and will see results very quickly.

Also, as others have mentioned-cut out sugar, junk-food (or eat it very seldom), soda, and eat well-proportioned meals. But any way you cut it, losing weight takes hard work and discipline. Don't bother unless you are going to follow through.

TonyDanzaFan

Why should he take a gamble with his knees? If some people have bad joints, it's better to be safe than sorry, as one kind of needs their knees for cardio. Just because you didn't have trouble doesn't mean that he won't. And as for walking, yes it is a waste of time for the payoff. Taking a walk with the intention of burning off fat is just not worth it, unless he's morbidly obese at 500 lbs or so.

I'd say if you want to keep fat off, alright, I agree walking is fine, but to get rid of it you need to sweat and get your heart-rate up. I assume he walks during the day as we all do. If he wants to exercise, a bike (or as I mentioned an elliptical) are good starting points as they are just as productive as walking, usually more so. I tried starting off walking to lose my weight. Got demotivated in less than a week because 1) it'd usually have to be an hour or longer to even feel anything, 2) I didn't see any results like I do a day after an intense workout, and 3) the time spent vs. the payoff was not there.

Just the way I see it. If I'm going to get all dressed up in my gym clothes and drive there, I'm going to make it worth my while and burn off 600+ cals in 45 minutes, not walk on a treadmill to burn 300 in an hour. I'm not saying walking's not good, of course it is, but I don't believe it's the best way to lose weight and if that's his goal, his time could be much better utilized towards achieving it.

And there's no reason he can't "work his way up" on a machine. Machines are prime for this, as they have the benefit of giving increased resistanceand speed.

What about gaining weight through exercising, any tips on that?

Communist_Soul

Incorporate cardio into your lifting. That way there's never a time you're burning exclusively.

There's actually a gym I can go to for free because my parent's friends own it, but it's 45 minutes away and I don't have the money to burn on gas for the trip, just to work out a few times a week.

I'll probably start running/walking more. Thanks for the feedback so far, everyone!

-Russ93

Run to the gym instead and save gas.

start out slow

don't try and do everything at once, because more than likely it will fall apart after a month.

For example if you wanna run 5 miles. start out at a mile or two then start building up till you hit your goal.

same thing with your diet.

[QUOTE="Communist_Soul"]

What about gaining weight through exercising, any tips on that?

BMD004

Make sure you click on the links to the right of the page, also. There are other pages about nutrition, form, etc.

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

[QUOTE="BMD004"]

[QUOTE="Communist_Soul"]

What about gaining weight through exercising, any tips on that?

Zlurodirom

Make sure you click on the links to the right of the page, also. There are other pages about nutrition, form, etc.

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

[QUOTE="Zlurodirom"]

[QUOTE="BMD004"]Check this wiki out... it is the "gold standard" for adding muscle for beginners:http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

Make sure you click on the links to the right of the page, also. There are other pages about nutrition, form, etc.

BMD004

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

Nice, how long have you been lifting?

Walk. No seriously. Walk. Its easy, you can listen to music, you look normal doing it, and it's actually pretty effective.Skittles_McGee

Absolute truth. I started 8th grade at like 135 lbs. My friends and I walked at a leisurely pace for like 20 minutes around the inside of the school before class, 15 minutes on break and 45 on lunch, and occasionally we'd hoof it to one of the nearby fast food places. I stuffed my face with CRAP and by mid-9th grade I weighed 116 with ZERO effort on my part. I did not participate in gym even hard enough to ruffle my hair, I effing hated gym.

I don't have that kind of time anymore, but I'm starting to exercise, jog or at least walk on the treadmill. If you don't have one, you can find used ones fairly cheap on kijiji or craigslist. If you walk for an hour while watching a primetime show, that's an hour of activity. If you did that EVERY day, you'd have almost 400 hours of activity under your belt in a year, and you'd have done nothing out of the ordinary and taken no time away from your other activities.

I've also joined myfitnesspal and got the app, which helps me chart what I eat and in only a few days it's actually starting to change how I eat. Instead of a whole sausage roll or croissant today, I had half of each. Instead of a can of pop, I had 1/2 cup on ice. It also tracks how much fat and whatever I take in, my sugars, my protein etc. It's an awesome tool, I love it. I'm aiming for 15 lbs off at least, hopefully 20, by yearend, at one pound a week. I still eat sort of crap food, but I'm making better choices and that's a step.

[QUOTE="Zlurodirom"]

[QUOTE="BMD004"]Check this wiki out... it is the "gold standard" for adding muscle for beginners:http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

Make sure you click on the links to the right of the page, also. There are other pages about nutrition, form, etc.

BMD004

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

The current scientific recommendation is during the early stages of strength training, endurance and hypertrophy training is recommended. You can gain a LOT of strength without gaining much size/weight. Most strength increases come from increased neuromuscle recruitment. Endurance training means the body can sustain the higher volume and recover enough to undergo hypertrophy training, look at any periodization recommended by any strength and conditioning coach, the first stages do not jump straight into just strength. If we're pulling out numbers that mean nothing, I have gained 20 lbs in less than 2 months of doing a high volume (4x10) lower intensity (50-60% 1 rep max), going from 145-165 lbs.

[QUOTE="BMD004"][QUOTE="Zlurodirom"]

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

Zlurodirom

The current scientific recommendation is during the early stages of strength training, endurance and hypertrophy training is recommended. You can gain a LOT of strength without gaining much size/weight. Most strength increases come from increased neuromuscle recruitment. Endurance training means the body can sustain the higher volume and recover enough to undergo hypertrophy training, look at any periodization recommended by any strength and conditioning coach, the first stages do not jump straight into just strength. If we're pulling out numbers that mean nothing, I have gained 20 lbs in less than 2 months of doing a high volume (4x10) lower intensity (50-60% 1 rep max), going from 145-165 lbs.

As a beginner, you should start with a good base of strength before moving on to different types of workouts.

[QUOTE="BMD004"][QUOTE="Zlurodirom"]

@communist_soul, I would say a program like this is designed more towards strength than size. If your goal is to gain size moreso than strength, increasing the total volume lifted would be more beneficial.

TacticalDesire

Nice, how long have you been lifting?

[QUOTE="Zlurodirom"]

[QUOTE="BMD004"]If he is just starting out, he should build a base of strength first before increasing more volume with a hypertrophy program like a bodybuilder would do. If he is starting, he will build a good bit of muscle no matter what he does, so it is more wise to build strength since his muscles will grow anyway. Once he gets his strength up, he will be able to build even more muscle when he finally switches to a more hypertrophy-based program because he will be able to lift heavier weight at the higher reps. This is the exact routine I did when I first started years ago, and I put on a good 25 pounds or so doing that program.BMD004

The current scientific recommendation is during the early stages of strength training, endurance and hypertrophy training is recommended. You can gain a LOT of strength without gaining much size/weight. Most strength increases come from increased neuromuscle recruitment. Endurance training means the body can sustain the higher volume and recover enough to undergo hypertrophy training, look at any periodization recommended by any strength and conditioning coach, the first stages do not jump straight into just strength. If we're pulling out numbers that mean nothing, I have gained 20 lbs in less than 2 months of doing a high volume (4x10) lower intensity (50-60% 1 rep max), going from 145-165 lbs.

As a beginner, you should start with a good base of strength before moving on to different types of workouts.

That is neat they are considered specialists, but an endurance/hypertrophy regimen is recommended by the National Strength and Conditioning Association, a group that has many more than a single PhD member a olympic coach. The problem with building up strength first, especially beginners, chance of injury is huge, especially with movements using multiple joints. By using endurance and hypertrophy training, the body can adapt to lifting and build a muscular and metabolic endurance base. After this stage the body will be better prepared dealing with training that will increase strength. It's like running, if you want to run a fast mile, you don't go out every day and run a mile about as fast as you can, this can cause injury. Instead you start by building an endurance base and slowly ramp up the speed during different workouts. Also reps over 12 are generally regarded as endurance building, and not as much hypertrophy, which his goal is to gain size more than endurance.