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Made in us
Battleship Captain






This is my plan for getting into shape and proving to everbody that I can make something of myself. It's a work out regime, and if anybody can give my any tips on exersises that will make a teenage boyish like thing stonger and fitter, they'd be very welcome. The plan is below. I'll post before and after photos if possible.

Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.

1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.

2. Wieghtlifting. Gonna do me some Squats. Not in that way though.

3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.

I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.

Staring Wieght: 111.

Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.

Until next time.... have a good day.

This message was edited 1 time. Last update was at 2009/02/04 21:53:15


 
   
Made in us
5th God of Chaos! (Yea'rly!)




The Great State of Texas

What age are we talking?

*martial arts-specifically the harder styles ina good velociraptor academy
*wrestling/judo
*construction


-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
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Made in us
Battleship Captain






Can't give age, I'm paranoid like that. Let's go with from the age of 13-16 on this score. And the boxing is just any stlye that comes to my mind when I start to hit it, but what I've been doing is a straight up punch, and putting all the force I can behind it, I think I'm basing it off an article about the LAPD's punch that's designed to disable. Ive also never really had any formal trianing when it comes to fighting, so let's just go with........ street or Garbage Man style. I would also like to clarify, I don't intend to get in a fight, but if I do, I want to know how to take care of myself.

This message was edited 1 time. Last update was at 2009/02/04 22:06:10


 
   
Made in au
Stormin' Stompa






YO DAKKA DAKKA!

I've lost weight since I stopped working at physical labour and regularly doing martial arts four years ago... About 12% of my weight, actually. Muscle is quite a bit heavier than fat though.

Mind you, some of the angriest, loneliet people I know are workout-addicts... and you don't want to be one of those. They also have knee problems, which makes them relatively easy to incapacitate in a fight.

EDIT: recalculated actual weight loss from 8% to 12%. I need to do more.

This message was edited 1 time. Last update was at 2009/02/04 22:15:36


 
   
Made in us
5th God of Chaos! (Yea'rly!)




The Great State of Texas

Sounds like you still have time to beef up. Yes physical is not social, but the Greeks were right. A strong mind and strong body is essential to living.

An organized activity, as I mentioned, is a great way. Jogging/running, distance biking/swimming, etc. are also good. Wegith training is good as well just keep clear of steroid type substances.

The serious point is just don't half-a^% it. Once you commit to whatever, do it regularly.

-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
-TBone the Magnificent 1999-2014, Long Live the King!
 
   
Made in us
Dwarf High King with New Book of Grudges




United States

Golden Eyed Scout wrote:
Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.


Generally your warm-up should consist of dynamic stretching. Things like lunge-walking, cross-overs, side-shuffle, and high-knees. The idea is to elevate your heart rate gradually, so you would build from low intensity stretches (lunge-walking), to high intensity ones (high-knees). After the dynamic stretching you should go through a 10 minute cycle of static stretching which targets the muscles you plan to emphasize during your workout.

Golden Eyed Scout wrote:
1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.


This is good. Opening with some cardio gets your heart rate up, and increases the efficiency of your workout.

Golden Eyed Scout wrote:
2. Wieghtlifting. Gonna do me some Squats. Not in that way though.


At your age (13-16) I wouldn't recommend squats, especially if you don't intend to be involved in any kind of power based sport. Lunges are much more effective in terms of building everyday strength. Also, I'd recommend jumping between cardio and strength over the full extent of your workout. Run (or use an elliptical, bike, or treadmill) for 10 minutes, then do 10 minutes of lifting; repeating until you feel satisfied that you've done enough (most people go for about an hour). It keeps your heart pumping, and also helps to prevent boredom/distraction.

Golden Eyed Scout wrote:
3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.


This would be a good thing to throw in on days with an upper body focus. Punching is a great way to develop both your core, and shoulders/chest/back. Plus it has the ancillary benefit of increasing hand-eye coordination, and quickness.

Golden Eyed Scout wrote:
I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.

Staring Wieght: 111.

Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.

Until next time.... have a good day.


You're young, so you should see results fairly quickly. At least in terms of body composition. Just remember that your body needs time to recover, so make sure you take days off, and never stress the same muscle group two days in a row.

This message was edited 1 time. Last update was at 2009/02/04 22:55:44


Life does not cease to be funny when people die any more than it ceases to be serious when people laugh. 
   
Made in gb
Tzeentch Veteran Marine with Psychic Potential





Stafford

listen to music while you work out, youll get bored less easily. Works for me

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Made in au
[DCM]
.. .-.. .-.. ..- -- .. -. .- - ..






Toowoomba, Australia

The workout I started doing is a variation on th eprison workout (and there are variations on it depending on what part of the world you live)

Original (no running as locked in a cell):
10x pushups + 10x sit ups per minute
x30 minutes

To mix it up I do:
10x pushups + 10x sit ups per minute x 10 minutes
2km run 6 minutes (pretty much a flat out sprint)
1 minute to get back inside and set up.
10x pushups + 10x sit ups per minute x 10 minute
1km run 3 minutes.

The area you would aim to be slower at to begin with is the run, it takes a good month or so of training to get close to a 3min km, even without the sit ups and push ups beforehand.

Essentially your body can't adapt to the workout- sit ups work abdo, then pushups do arms and back, then just as your body adapts to that you are off and running pumping blood to the leags and arm, then back to working out on core and arms.... continue


Youtube has some good clips of how the cast of 300 toned up, similar principles, just different exercises.

Sometimes I'll change the pushups to star jumps or both sit ups and push ups to 15 burpees.

Try it, it is excruciating.


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Ridin' on a Snotling Pump Wagon






For all round physical improvement, do more swimming.

It's cheap, it's a good workout (I seem to recall it uses more muscles than anyother website) builds muscle, improves cardiovascular....

And, should you be having body issues, once you are in the pool, you are largely guarded from sight.

Is also extremely good exercise for asthmatics.

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Made in us
Battleship Captain






dogma wrote:
Golden Eyed Scout wrote:
Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.


Generally your warm-up should consist of dynamic stretching. Things like lunge-walking, cross-overs, side-shuffle, and high-knees. The idea is to elevate your heart rate gradually, so you would build from low intensity stretches (lunge-walking), to high intensity ones (high-knees). After the dynamic stretching you should go through a 10 minute cycle of static stretching which targets the muscles you plan to emphasize during your workout.

I consider strecthing to be something everybody knows to do.

Golden Eyed Scout wrote:
1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.


This is good. Opening with some cardio gets your heart rate up, and increases the efficiency of your workout.

I unfortunately can't, the treadmills broken, and I have to wait for my dad to fix. Can't go running outside, too much damn snow.

Golden Eyed Scout wrote:
2. Wieghtlifting. Gonna do me some Squats. Not in that way though.


At your age (13-16) I wouldn't recommend squats, especially if you don't intend to be involved in any kind of power based sport. Lunges are much more effective in terms of building everyday strength. Also, I'd recommend jumping between cardio and strength over the full extent of your workout. Run (or use an elliptical, bike, or treadmill) for 10 minutes, then do 10 minutes of lifting; repeating until you feel satisfied that you've done enough (most people go for about an hour). It keeps your heart pumping, and also helps to prevent boredom/distraction.

Yeah, I decided to just use some dumb bells and such.

Golden Eyed Scout wrote:
3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.


This would be a good thing to throw in on days with an upper body focus. Punching is a great way to develop both your core, and shoulders/chest/back. Plus it has the ancillary benefit of increasing hand-eye coordination, and quickness.

Once again, can't. It's placed downstairs in my basement, next to a support beam, and when it's hit, it causes the whole house to shake, which pisses of the folks.

Golden Eyed Scout wrote:
I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.

Staring Wieght: 111.

Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.

Until next time.... have a good day.


You're young, so you should see results fairly quickly. At least in terms of body composition. Just remember that your body needs time to recover, so make sure you take days off, and never stress the same muscle group two days in a row.



I plan to do everything possible to avoid injuring myself, plus i think my older bro left his protein shake stuff here, and if it hasn't expired, I'll be taking some of that. Thanks everyone for the tips and advice, I really intend to put it to use.
   
Made in us
Battleship Captain






Frazzled wrote:

*martial arts-specifically the harder styles ina good velociraptor academy
*wrestling/judo
*construction



I think my style might be best described as Kick-Ass. Like the comic book character. Minus the night stick, mace, and stab wounds.
   
Made in gb
Ridin' on a Snotling Pump Wagon






Things to remember....

Exercise can be done anywhere...carrying shopping builds muscle. Walking improves fitness. Taking steps two at a time firms up your bum. When putting shopping away, put heavier items higher up. Instead of taking the car or bus, walk shorter differences.

It all adds up!

And for muscles....a six pack is NOTHING. The stomach area has three layers of muscle. A six pack is just one set toned up. Look at professional strongmen and wrestlers...most look like they have a Beer gut.

Lifting very heavy weights adds to muscle mass. Repition lifts of much ligher weights adds definition.

And if you are serious, look at your diet as well. Protein is a good thing. This is easily converted energy. Carbs of course, are the opposite. Those set you up all day.

And diets are for life, if they are worth anything. They should be more about re-educating your eating habits. You can snack, just not on crap etc!

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Battleship Captain






Mad Doc Grotsnik wrote:Things to remember....


And for muscles....a six pack is NOTHING. The stomach area has three layers of muscle. A six pack is just one set toned up. Look at professional strongmen and wrestlers...most look like they have a Beer gut.

quote]

I skipped the six pack.... and went straight for the keg! Too easy. But yes, I don't want to be like them, because they are compensating for something. i just want to be fitter. My diet consists of :

BreakFast: Cereal, Water

Lunch: Sandwiches (turkey, ham, etc.), Water, yogurt, string cheese, vegatables, some small little sweet (small bag of chips, 2 cookies, subject to change)

Dinner: Salad, Grains (pasta of some sort), Meat (usually chicken).

This is just a rough sketch of what I have. It's not perfect, but I stayed alive for 13-16 years with it, haven't I?
   
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Right, I'd suggest dropping the string cheese first of all. That stuff cannot be natural!

The rest seems good, so it's more about quantity. Purely an observation, but you mentioned Sanwiches, as in plural. Here in Britain, we describe these as 'rounds' as in one Sandwich (two slices with filling) is a single round.

So only have one round. Make that plural a singular. This can actually mean better fillings as well.

Also, how is your chicken cooked? Grilled is very healthy, deep fried is not!

I'm no expert on this stuff, so please don't put too much faith in my gibberings, but I do know some gubbins about making ones diet healthier.

Your diet appears fairly well balanced. But the most important thing to remember is extreme moderation, especially at your age. What with puberty and that, and not knowing how far along you are you should avoid too much muscle strain, as in the long term this can be extremely bad. Put it this way, I'm now 28, knocking on 29. At present, I am 6'3" tall, weigh around 15 stone and am in fair shape. However, all throughout high school, I was a chubby short arse. Then, aged 16, I sprouted (growing pains suck!) and around the age of 19\20 I suddenly started bulking out.

So take it easy. Definitely look after your cardivascular. A fit heart and good lungs never hurt anyone....

This message was edited 1 time. Last update was at 2009/02/05 00:47:31


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Battleship Captain






Mad Doc Grotsnik wrote:Right, I'd suggest dropping the string cheese first of all. That stuff cannot be natural!

It's very good to have as a snack, or when working out for soem quick energy. It's not that fake crap, but some local brand.

The rest seems good, so it's more about quantity. Purely an observation, but you mentioned Sanwiches, as in plural. Here in Britain, we describe these as 'rounds' as in one Sandwich (two slices with filling) is a single round.

I mean one sandwich, but whats in it uaually chages (hence the "s")

So only have one round. Make that plural a singular. This can actually mean better fillings as well.

Also, how is your chicken cooked? Grilled is very healthy, deep fried is not!

Can't grill in snow! Usually it's put in the oven and used as part of a caserole, or baked i some other way and covered in a sauce. Also, talipia is another thing we have a lot. so good.

   
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Can you not grill indoors?

   
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Ridin' on a Snotling Pump Wagon






Indeed. In the UK, pretty much every Kitchen has a Grill, usually built into the Cooker.

And if not, invest in a George Foreman Grill. Extra healthy that!

My Mum used to do Chicken Breasts, grilled and coated in spices. Healthy, meaty, tasty...what more you want?

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whatwhat wrote:Can you not grill indoors?


Grills too heavy to bring indoors, but it tastes just as good when baked.
   
Made in gb
Monster-Slaying Daemonhunter







I don't think you think what i think what you think a grill is is the same thing...I think.

Fairly sure what you're talking about is a barbecue in my language.

This message was edited 1 time. Last update was at 2009/02/05 01:29:52


   
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Committed Chaos Cult Marine




Lawrence, KS (United States)

Though I've kind of fallen off as of recently, I used to do a lot of working out. Basically, I'll just try to add on to suggestions already posted.

First thing's first. Target weights are no good. Go for target Body Fat Percentages instead (as weight is really not a good measure of how fit you are. Though I'd say, if anything, weighting 110, you should shoot for something much higher than that. Regular Muscle training should make it fairly easy for you to gain at least 20 pounds). Most gyms have something to measure BFP around, so this shouldn't be much to worry about. Somewhere around 10% BF is a great place to shoot for (not guaranteeing that you'll get there), as it's extremely fit, but not so difficult to maintain as 6-or-7%.

Gradually add on more to your regular routine every week, but don't try to start with more than you can handle, as you'll probably end up half-assing it, which won't get you anywhere. Don't forget to focus on one target area every other day, if you really want to build muscle. Ex. - Do all upper-body training in one day, and lower-body training the next day. Doing the same thing every day is not as effective in building muscles, as they need a break.

Remember to eat large amounts of protein (such as protein shakes) after you're done working out. Think of it as feeding your muscles. You'll get more results out of the protein that way.

A punching bag is very good for cardio, but try and do this after you're already done with the rest of your stuff, when your heart rate is at it's highest.

I might just start this along with you, as my target weight is 160, and I'm currently sitting at 180 (Probably sounds hypocritical, but I want to go from 16% BF to 10% BF, if that makes more sense to you). Need to get motivated (I haven't honestly worked out in a very long time).

This message was edited 1 time. Last update was at 2009/02/05 02:30:34


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Battleship Captain






Chrysaor686 wrote:Though I've kind of fallen off as of recently, I used to do a lot of working out. Basically, I'll just try to add on to suggestions already posted.

First thing's first. Target weights are no good. Go for target Body Fat Percentages instead (as weight is really not a good measure of how fit you are. Though I'd say, if anything, weighting 110, you should shoot for something much higher than that. Regular Muscle training should make it fairly easy for you to gain at least 20 pounds). Most gyms have something to measure BFP around, so this shouldn't be much to worry about. Somewhere around 10% BF is a great place to shoot for (not guaranteeing that you'll get there), as it's extremely fit, but not so difficult to maintain as 6-or-7%.

Gradually add on more to your regular routine every week, but don't try to start with more than you can handle, as you'll probably end up half-assing it, which won't get you anywhere. Don't forget to focus on one target area every other day, if you really want to build muscle. Ex. - Do all upper-body training in one day, and lower-body training the next day. Doing the same thing every day is not as effective in building muscles, as they need a break.

Remember to eat large amounts of protein (such as protein shakes) after you're done working out. Think of it as feeding your muscles. You'll get more results out of the protein that way.

A punching bag is very good for cardio, but try and do this after you're already done with the rest of your stuff, when your heart rate is at it's highest.

I might just start this along with you, as my target weight is 160, and I'm currently sitting at 180 (Probably sounds hypocritical, but I want to go from 16% BF to 10% BF, if that makes more sense to you). Need to get motivated (I haven't honestly worked out in a very long time).


I don't go to a gym, there's a pretty good set of stuff in my basement. however, as I'm just starting to get into it I know next to nothing about this, so BF was definately helpful to know. My scale is messed up, so I wieghed myself on two, and went for a wieght somewhere between, because one said I was a 114, the other said about 108. Also i found a pair of wieght gloves, 1 pound. I believe that your supposed to wear them during running, at least that's what the pakage said. Help?
   
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Alexandria, VA

I've noticed that you haven't mentioned your height. how tall are you?

I've been working out for the past seven years while playing high school and college football (american) and I would reccommend staying away from any squats/clean exercises until you have an experienced lifter show you the ropes b/c that is the easiest way to injure yourself.

The weight gloves add a little resistance to your arms while running. I don't neccessarily see the purpose in such device because when you run, you want your hands and arms to be free, rather than clenched. The weighted gloves will only add tension which will cause your muscles to remain contracted which will only fatigue your upper body making you feel tired while your legs and cardio are the target of the work out.

Also, on the subject of Protein supplement, if you are looking to gain body mass, a meal replacement or MUSCLE MILK type formula might be useful. Eat your weight in grams of protein daily.
   
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Anti-Armour Swiss Guard






Newcastle, OZ

Just a note:
To Americans, a 'grill' is used outside to burn animal flesh used as offerings to their false-gods (generally done on their particular holy-days - like Superbowl tuesday). The meat is ready when it is black and has ceased to bleed.

In the UK and Australia, this is called a Barbecue - or abbreviated to BBQ.

To us, a 'grill' is located in the kitchen, somewhere near the oven (sometimes in it), and Americans refer to this as a 'broiler'.

This message brought to you in the hope of eliminating - or at least reducing - confusion over language issues.

Australia, USA and UK. three countries divided by a common language.

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Standing right behind you...

"Staring Wieght: 111.

Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle."

Wait... you aim to go from 111 kgs to 109? That's not much...

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Stormin' Stompa






YO DAKKA DAKKA!

I hope that's sarcasm, exclamationquestion.
   
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The Great State of Texas

Golden Eyed Scout wrote:
whatwhat wrote:Can you not grill indoors?


Grills too heavy to bring indoors, but it tastes just as good when baked.

He means an electric grill. They are quite good for chicken.

-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
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Fireknife Shas'el





A bizarre array of focusing mirrors and lenses turning my phrases into even more accurate clones of

Golden Eyed Scout wrote:
I don't go to a gym, there's a pretty good set of stuff in my basement.

That's your mistake right there. The number of failures who quit their programs are absurdly high IN gym-rats. Even moreso for stay-at-home attempts. You can't lift much unless you have 6+ plates and a bunch of lower weights, a power rack, and at least a dozen pairs of dumbbells. Not to mention a spotter and other guys who actually know how and, most importantly, why they're lifting. The guys who lift for vanity are those who tend to fail the most in my experience.

I'm guessing this is one of those New Year's resolutions and I'm just glad when the end of February rolls around because that's when people realize that learning to run for 5+ miles and lift hundreds of pounds is hard work and quit clogging up the power rack and indoor track.

WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS

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stonefox wrote:
Golden Eyed Scout wrote:
I don't go to a gym, there's a pretty good set of stuff in my basement.

That's your mistake right there. The number of failures who quit their programs are absurdly high IN gym-rats. Even moreso for stay-at-home attempts. You can't lift much unless you have 6+ plates and a bunch of lower weights, a power rack, and at least a dozen pairs of dumbbells. Not to mention a spotter and other guys who actually know how and, most importantly, why they're lifting. The guys who lift for vanity are those who tend to fail the most in my experience.
.


Why pay for a membership? And before anybody asks, yes my school does have a weightlifting club. Would they let someone who wants to get in shape use it? NO! It's only for goddamned stupid foot ball players! !!!! American Football.

And don't worry, my dad's gonna act as my spotter for a while until I know what to do, and what not to do. Don't worry, he knows his stuff.

This message was edited 1 time. Last update was at 2009/02/05 16:12:09


 
   
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5th God of Chaos! (Yea'rly!)




The Great State of Texas

The one thing with a membership is that it would help you go and do it.

-"Wait a minute.....who is that Frazz is talking to in the gallery? Hmmm something is going on here.....Oh.... it seems there is some dispute over video taping of some sort......Frazz is really upset now..........wait a minute......whats he go there.......is it? Can it be?....Frazz has just unleashed his hidden weiner dog from his mini bag, while quoting shakespeares "Let slip the dogs the war!!" GG
-"Don't mind Frazzled. He's just Dakka's crazy old dude locked in the attic. He's harmless. Mostly."
-TBone the Magnificent 1999-2014, Long Live the King!
 
   
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A bizarre array of focusing mirrors and lenses turning my phrases into even more accurate clones of

It also increases your social network, but we're gamers so I guess that point is moot.

WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS WARHAMS

2009, Year of the Dog
 
   
 
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