I'm a workout noob

[Meegle]

So yeah, Im a workout noob. I tried going through some of the workouts in this (http://www.trainforstrength.com/workout1.shtml) page and realized I couldn't do half of them. So If you guys have any tips I would greatly appreciate it. I know I gotta stick with it because thats the only way I'll ever be able to do the whole thing eventually. But if you guys have any other tips for a workout noob I'd appreciate it.

[Illusions-chan]

Stretch. Your muscles will thank you.

Be committed. It'll hurt the first few times, but your body is much adaptable than you think. In two to three sessions, your body will learn and you should be comfortable. But that is a doubled edged sword. Skip two to three days and you'll feel like hell when you jump back in.

Eat right. You need to give your body the energy to do the workouts.

Hydrate. Keep yourself cool and don't go overboard in the first days. It's a progression. Start at a level you think you can handle and then add onto it.

(These are all very general and can be applied to any kind of exercise.)

[The Million Dollar Prons]

So yeah, Im a workout noob. I tried going through some of the workouts in this (http://www.trainforstrength.com/workout1.shtml) page and realized I couldn't do half of them. So If you guys have any tips I would greatly appreciate it. I know I gotta stick with it because thats the only way I'll ever be able to do the whole thing eventually. But if you guys have any other tips for a workout noob I'd appreciate it.

It depends what are your goals, and what equipment do you have open to you?

[Holy Knight]

Looks like you just need to get your body used to working out. I'd say lifting light weights, push-ups, and doing some running for a week or two should be enough to help you get going. Add in some of the workout you posted that you can already do, but do it lightly. Start from there.

There's plenty of info in the "carbs" and "running tips" threads, so you could check those out, too.

[Bisu]

I tried going through some of the workouts in this (http://www.trainforstrength.com/workout1.shtml) page and realized I couldn't do half of them. Is this because you're unsure as to how to perform some of the exercises or because they're too taxing for you? If it's the former, there are a few links on that page which tell you what you need to know, but if you still don't understand, tell us which one it is and we might be able to help. If it's the latter, it's important to note what's written on the bottom of the page. If you can't do the number of recommended reps, take a break when you feel your form is dipping and work your way down to 1. Example: when I first started, I couldn't pyramid to 12 push-ups and back. Not even close, so I brought it down to 7. As time went on I managed to increase it to 8, 9, 10, etc.

And I forgot to mention that this routine is to be done three times a week.

Lastly, there's the 5-6 small but complete meals a day plan, separated from each other about 2-3 hours. Not only will this offset muscle catabolism, it'll also leave you feeling more energetic.

If you don't feel you're committed enough to try this, you're not alone. When Reidar first mentioned and explained how this works, I really didn't feel comfortable with it. It took a lot of getting used to since I spent my entire life eating 3 meals a day. But as time went on, it began to feel natural, and I can say that it's been worth it.

[The Million Dollar Prons]

If you're trying to get stronger in general, you should do Mark Rippetoe's Starting Strenght program. It's a very informative book and it's geared to new and younger trainees. It's what I do.

[Meegle]

Well I'm not trying to get stronger just fitter, i guess. I can't go running because i'm still recovering from a torn achilles last january. Which also keeps me from doing certain things. I can't do half the stuff because Im just not fit enough to do them. Anyways, thanks to all for your advice.

Also question I should leave one day in between workouts right?

[The Million Dollar Prons]

Well I'm not trying to get stronger just fitter, i guess. I can go running because i'm still recovering from a torn achilles last january. Which also keeps me from doing certain things. I can't do half the stuff because Im just not fit enough to do them. Anyways, thanks to all for your advice.

Also question I should leave one day in between workouts right?

It depends on the workout. I'd say it's alrigh to do cardio vascular exercise every day, but when it comes to weight training you're supposed to leave a 72 hour gap between working out certain muscle groups, IIRC

[Meegle]

Well I'm not doing any cardio right now, most of it seems like weight training. Thanks for the tip Prons.

[Old Ape Face]

It depends on the workout. I'd say it's alrigh to do cardio vascular exercise every day, but when it comes to weight training you're supposed to leave a 72 hour gap between working out certain muscle groups, IIRC

cardio is moving the entire body so blood flows and it loosens all your lifting muscles, it's not the same as weight training a specific muscle group becuase cardio concentrates on your entire body.

Cardio also builds up an endurance factor so you can take more reps and not get tired after your 3 sets if that's what you're doing.

but I agree on the concentrate on specific muscle groups 1 at a time, for example your Calves shouldn't be trained with your thighs in the same session, but I don't see why it's bad to do the legs and then say your pecks on the fly machine right after that.

[Old Ape Face]

Well I'm not doing any cardio right now, most of it seems like weight training. Thanks for the tip Prons.

Write down your routine on paper, if you have a set goal write down how much of each exorcise you plan to do and which one you want to work on first.

Cardio and stretching is always a must before you lift, becuase it keeps the body energetic.

you can always skip cardio and do that after the Weights but that's your decision.

[taily]

Best thing is to have entertainment while you workout, eg. music, tv, ect.

And this thread reminded me to do my weights!

[Old Ape Face]

Best thing is to have entertainment while you workout, eg. music, tv, ect.

And this thread reminded me to do my weights!

Indeed good music is a great movement device. Usually something that is fast paced and urban, sort of like the music you'd find on a Tony Hawk game or Something.

[Reidar]

Cardio and stretching is always a must before you lift, becuase it keeps the body energetic.

Stretching elongates the fibers and reduces their elasticity, thereby diminishing force output, and cardio uses a different energy pathway than weightlifting, which calls for conflicting post-workout nutrition (fructose vs. glucose, pertaining to liver vs. muscle glycogen). Combining the two also raises the rate of catabolism.

[The Million Dollar Prons]

I listen to the village people while running. They're two biggest hits (YMCA and Macho Man) are both about working out (AND MENNNN).

I don't listen while lifting because I actually like to talk to people when I'm in the weight room. In particular middle aged women. I should become a PT and specialize in teaching middle aged women to ride my medicine ball.

[The Collector]

Before I get into any advice I'll let you know I'm a certified personal trainer. I won't give you any specific advice because I would need to do an evaluation and I don't know what you're looking for, but here is some general stuff.

Work on and strengthen your weaknesses first
Compound before isolation
Cardio doesn't need to be done on a cardio machine (high intense exercise (supersets) with minimal rest in between works)
Start with dynamic and static exercises (used for warm-ups, but is a good workout in itself)
Do a total body workout
Stretch after your workout

That link you posted may be a little advanced to start. Many advice that is out there is from a bodybuilders mind set, if you're not looking for that type of look, than don't follow that advice.

Hire a certified personal trainer that knows what they are talking about to show you some general exercises to start and for proper form.

[Reidar]

...TrainForStrength.com is not "from a bodybuilders mind set". Bodybuilding entails drop sets, super-setting, triple-setting, forced concentrics, and other methods to induce sarcoplasmic hypertrophy. TrainForStrength.com is comprised of simple and functional calisthenics.

And super-setting doesn't suddenly make it cardio. Weightlifting incites comparatively little EPOC and does not burn a sustained rate of liver glycogen to qualify as cardovascular exercise.

Personal trainers mostly suck, so don't spring for one. The field is unregulated and the quality-control specious. Unless you go to a gym heavily into the sub-culture, like Gold's in Venice, you're liable to be wasting your money.

I still remember how I was 15 and learning how to bench press when a personal trainer approached me and talked about how I shouldn't be touching the bar to my chest on the eccentric (down portion). Luckily, a nearby powerlifter who dwarfed this guy stomped over and roared, "LOWER IT ALL THE ****ING WAY."
Personal trainer: "Nyehh, well this is how I learned it...whatever." And off he sauntered.

[The Collector]

I'm not saying the supersets are cardio. I'm saying they're higher intense than single isolated exercises.

You're right there is no regulations in the business and we could argue all day with what works and what doesn't. That's why I hate these online personal training sites, you can't train someone from online and most trainers only train the way they are taught and don't do research on their own.

I wouldn't consider myself a sterotypical personal trainer. I'm a coordinator of a YMCA and do personal training on the side.

[Reidar]

You pretty much did.

"Cardio doesn't need to be done on a cardio machine (high intense exercise (supersets) with minimal rest in between works)"

That insinuates an alternative form of cardio to a machine. Otherwise, you would be saying, "You don't have to do cardio this way (by the way, super-sets are really intensive!)", which would be completely random.

That's why I hate these online personal training sites, you can't train someone from online

I learned a huge deal from Westside-Barbell.com and EliteFTS.com and have made a ton of rectifications to form thanks to internet articles. If it wasn't for such sources, I'd never know about box squats, powerlifting bands, chains, board presses, glute-ham raises, periodization, and lots of other strength techniques (have you ever seen a personal trainer teaching their clients box squats?).

Look at Diesel Crew's invaluable video tutorial (http://video.google.com/videoplay?docid=2771943448999792460&hl=en) on deadlifts and tell me you can't be trained online.

[The Million Dollar Prons]

So Reidar, are you a powerlifter, a bodybuilder or do you find lables very pase?

P.S. that deadlift video is very informative, you really know your stuff Reidar.

[Reidar]

I'm a martial artist before anything, but I compete in powerlifting and strongman eventually on the side (strongman is the sport you see on ESPN with the huge guys carrying stones and deadlifting cars and whatnot - it's more about versatility than raw strength like powerlifting is). The problem with strongman training is it requires a ****load of weird and expensive equipment, like iron logs and giant tires.

I'm definitely not a bodybuilder, anymore. I like bodybuilding insofar as big muscles looking badass, but not the contest of posing onstage in a thong.

P.P.S. You've been giving and perpetuating a lot of good advice, too. I would pay you a compliment but they're for weaklings.

[VidelCoolGirl]

Unless you're fit, you have to ease into any workout regimen you start. I can't do a bunch of routines, so I work up to them by other exercises, and doing a tiny bit every week. I used to not be able to run at ALL. Now, I can totally go for a couple more minutes than I used to. Its just 'practice' really.

[The Collector]

(have you ever seen a personal trainer teaching their clients box squats?).

I have not, but I teach my clients box squats with kettlebells.


Look at Diesel Crew's invaluable video tutorial (http://video.google.com/videoplay?docid=2771943448999792460&hl=en) on deadlifts and tell me you can't be trained online.

I'm not saying you can't learn stuff online and for someone like you who has been working out could benefit from new information online. I'm talking about someone who just starting out or has a weakness. The personal trainer is there to correct and help someone to get started and give them the proper way to workout. I'm not going to be a personal trainer that is hired to just spot someone like you and tell you "don't press the bar down to your chest". That's boring and a waste of time and money.

[Reidar]

I have not, but I teach my clients box squats with kettlebells.

That gimps the ROM and neglects the PNF (proprioceptive neuromuscular facilitation) aspect of full box squats because you can't go deep when you're holding weights at your side, especially kettleballs (which are taller than dumbbells).

I'm talking about someone who just starting out or has a weakness.

Yup, that's what I'm saying. I started out learning much of the right information online. I sure as hell didn't get into powerlifting from local gymbeciles.

The personal trainer is there to correct and help someone to get started and give them the proper way to workout.

Yes, except there's a quality-control problem, so said "corrections" aren't really corrections in the majority of instances.

Best bet: stay away from personal trainers unless you can be sure of the specific individual through reputable sources or if they come from prestigious camps like Westside Barbell.

[Old Ape Face]

I still remember how I was 15 and learning how to bench press when a personal trainer approached me and talked about how I shouldn't be touching the bar to my chest on the eccentric (down portion). Luckily, a nearby powerlifter who dwarfed this guy stomped over and roared, "LOWER IT ALL THE ****ING WAY."
Personal trainer: "Nyehh, well this is how I learned it...whatever." And off he sauntered.

Sounds like me and my Guitar tooter, wont touch the heavy hard core metal stuff and just goes for the simple chord progressions.

I already learned some complex stuff on my own, I don't even know why I take lessons.

the only useful thing he's taught me was a few Blues Chords, and passably a tip on music theory, some stuff I've already know about.