my bare minimum workout (suggestions?)

[mamsieg]

ok so i just started working out again for the first time in years. And I am a little ignorant when it comes to what works and what doesn't. Ultimatly I just want to lost fat. I have been doing this little routine for about 2 weeks, idk if it will help me get stronger and lost fat but this is what I do. Keep in mind im very weak and out of shape lol. Ok so at the YMCA, I start out by playing basketball for about 15 min I thought that shotting baskets and joggin around will help me warm up my muscles. Then i go to lift some weights, I do biceps, shoulders, chest, abs, triceps, and legs. I do about 2 sets of a fair weight that makes me feel the burn. Then after that I go on a Jog for about 10-15 min. Do you think I will see results with this exercise.I go 3 times a week to do this.should I change it up. I am very open to suggestions. I am not much of weight lifter. I usee the machines at the Y they make it easy for me. I am very open to suggestions. Like i said I am clueless on what works well and what doesnt so I would be very happy if someone suggests a little change or if im doing good bad or ugly. Thanks guys!

 

[penguinsfan]

You didn't say anything about your back. Make sure you work your upper and lower back at times, particularly the upper with the lats.

Will you see results? Sure. Any program is better than nothing and if you have not lifted weights before or in a long time you will probably see considerable results. However, there probably won't be anything extraordinary, as exceptionally big or strong guys follow incredibly routines, change them up constantly, and really make their weight workouts a big part of their lives.

I have done something roughly similar to what you mentioned for close to a year and now I have switched to the circuit training routine in The ABS Diet just for a change of pace and I have gained noticeable size and strength off each one. If I showed you a before and after picture, you would clearly notice the changes. However, I am far from one of those guys that people go "Wow, he's built" and that will be a long time coming...if I even want it. I am far more concerned about getting in good physical condition to relieve my ailing knees, perhaps return to playing recreational ice hockey on the weekends, and maybe a little mixed martial arts for some fun.

 

[Girthius]

I would add some cardio(one of these:cycling,running,rowing for 30 minutes) first thing in the morning before breakfeast!Drink at least a gallon of water aday.Also drink green tea 4 times aday, as this will boost your metabolism, and it's a good antioxidant.Reduce or cutt out the crap foods(cokes,candy,whitebread,potatoes,pastry,pasta,processed foods, etc.) out of your diet.

 

[penguinsfan]

Reduce or cutt out the crap foods(cokes,candy,whitebread,potatoes,pastry,pasta,processed foods, etc.) out of your diet.

Two words: Coke Zero

It is the greatest drink ever invented.

 

[prince Albert]

I would add some cardio(one of these:cycling,running,rowing for 30 minutes) first thing in the morning before breakfeast!Drink at least a gallon of water aday.Also drink green tea 4 times aday, as this will boost your metabolism, and it's a good antioxidant.Reduce or cutt out the crap foods(cokes,candy,whitebread,potatoes,pastry,pasta,processed foods, etc.) out of your diet.

Whats wrong with Potatoes,pasta? they are a mainstay in most BB diets.

Nothing wrong with diet soda unless your concerned about artificial sweetners.

 

[RazedNegative]

If your looking for a very simple, yet effective weight lifting routine I suggest this one here. I've been using this for the past 2 and a half months, and have noticed a BIG difference in my overall physique, and I've gained a good 10 lbs of muscle in the process.

You could always alternate some of the excercises with version using machines, since you'll be at a gym with more equipment, but these basic excercises here WILL get you stronger/bigger.

http://www.building-muscle101.com/weight-lifting-at-home.html

If thats not a routine you feel like doing, there are alot of other ones/variations on that site.

Good luck!

 

[prince Albert]

If your looking for a very simple, yet effective weight lifting routine I suggest this one here. I've been using this for the past 2 and a half months, and have noticed a BIG difference in my overall physique, and I've gained a good 10 lbs of muscle in the process.

You could always alternate some of the excercises with version using machines, since you'll be at a gym with more equipment, but these basic excercises here WILL get you stronger/bigger.

http://www.building-muscle101.com/weight-lifting-at-home.html

If thats not a routine you feel like doing, there are alot of other ones/variations on that site.

Good luck!

Thats a good basic routine and you could easily play around with it to incorporate machines if that is all that you have available,only thing i would change is press behind the neck to military press or machine press, press behind the neck can put alot of stress on the rotator cuff and neck.

 

[pullups]

I would add some cardio(one of these:cycling,running,rowing for 30 minutes) first thing in the morning before breakfeast!Drink at least a gallon of water aday.Also drink green tea 4 times aday, as this will boost your metabolism, and it's a good antioxidant.Reduce or cutt out the crap foods(cokes,candy,whitebread,potatoes,pastry,pasta,processed foods, etc.) out of your diet.

working out or running w/o eating prior is a myth I would love to put to an end. You're body can switch to starvation mode very easily and without notice. In fact sleeping for 8-10 hours and not eating anything when you wake up is enough to force your body to starvation mode. Listen man, eat atleast a piece of fruit to help kick start your metabolism and to reglycongenate the liver which helps in utilising fat. But never ever workout with out eating. Your metabolism needs a kick starting the morning.

 

[prince Albert]

working out or running w/o eating prior is a myth I would love to put to an end. You're body can switch to starvation mode very easily and without notice. In fact sleeping for 8-10 hours and not eating anything when you wake up is enough to force your body to starvation mode. Listen man, eat atleast a piece of fruit to help kick start your metabolism and to reglycongenate the liver which helps in utilising fat. But never ever workout with out eating. Your metabolism needs a kick starting the morning.

How is it a myth its a very effective way of doing cardio that has proven itself time and time again,eating fruit would cause an insulin spike which is the last thing you would want before a cardio session,a small amount of protein would be a better choice.

 

[mamsieg]

thanx guys i am gonna take ur advice into consideration. one more question. I find it hard to do 15-20 min of straight treadmil. should i switch it up? like do 5 min tredmil, 5 min biking, 5 min elliptical and just rotate like 3 times or something? and also eating, I eat a lit of chicken breast, the boneless skinless kinda nd i grill it, also i eat salmon . and somtiems bake chicken wings. thats urually my dinner, but im guilty of adding tator tots to that dinner. and in the morning im very guilty of eating cereal. for lunch its usually subway. or i bring a turkey sandwhich to work somtimes to with some carrots. what do u think i can do to just cut the calories n still enjoy some of the good meals i eat?

 

[pullups]

How is it a myth its a very effective way of doing cardio that has proven itself time and time again,eating fruit would cause an insulin spike which is the last thing you would want before a cardio session,a small amount of protein would be a better choice.

yea it's effective if you want to lose muscle along with water and fat. You can throw whatever "study" you want at me, but I have done both ways and I have gone through many courses and have even seen many studies about it. I lost alot of weight but not eating then running but I also lost alot of muscle. I lost alot of weight and retained muscle by eating something first. You need to kick start your metabolism in the morning. And a Fiborus piece of fruit will not cause a huge insulin spike. The whole purpose of a having something to eat first morning should be to replenish glycogen stores, get some fiber, reglycongenate the liver, and have some protein which fruit does have.

 

[prince Albert]

yea it's effective if you want to lose muscle along with water and fat. You can throw whatever "study" you want at me, but I have done both ways and I have gone through many courses and have even seen many studies about it. I lost alot of weight but not eating then running but I also lost alot of muscle. I lost alot of weight and retained muscle by eating something first. You need to kick start your metabolism in the morning. And a Fiborus piece of fruit will not cause a huge insulin spike. The whole purpose of a having something to eat first morning should be to replenish glycogen stores, get some fiber, reglycongenate the liver, and have some protein which fruit does have.

What method were you using to measure fat/lBathmate when you lost all this muscle?

Low intensity cardio first thing will not result in muscle loss.Running quite possibly.

The point of doing cardio first thing is to take advantage of low glycogen stores,a small amount of whey protein or L glutamine will help prevent muscle lose in those wanting to do higher intensity cardio.

 

[pullups]

What method were you using to measure fat/lBathmate when you lost all this muscle?

Low intensity cardio first thing will not result in muscle loss.Running quite possibly.

The point of doing cardio first thing is to take advantage of low glycogen stores,a small amount of whey protein or L glutamine will help prevent muscle lose in those wanting to do higher intensity cardio.

The method I used was what I saw. I would run first thing in the morning then lift in the afternoon. As the program went on I noticed a big decrease on how much I could lift. Now of course this was expected, but the decrease was pretty big. Now when I did have something to eat in the morning and did cardio I still did lose some muscle, but not nearly as much. By the way I believe whey protein in the morning prior to running would constitute as "eating".

 

[prince Albert]

By the way I believe whey protein in the morning prior to running would constitute as "eating".

Yes?

 

[pullups]

Yes?

Correct me if I am wrong, but didn't you say that it is best to go running on an empty stomach?

 

[prince Albert]

Correct me if I am wrong, but didn't you say that it is best to go running on an empty stomach?

No i said low intensity cardio first thing on an empty stomach is fine,that is fast walking.

Running could quite possibly cause muscle loss thats why i said a small amount of protien.

 

[pullups]

No i said low intensity cardio first thing on an empty stomach is fine,that is fast walking.

Running could quite possibly cause muscle loss thats why i said a small amount of protien.

Alright I can agree with that.

 

[purplehaze]

i highly recommend 2 slices of whole grain bread before you do cardio, supplies enough carbs in your system to get your juices flowing without cramping your stomach.