Hello! This is my first time posting here and I hope you members can assist me. Well here I am, my high fat, high calorie, low exercise diet has paid off really well! I have found out that you can’t flex fat though. Okay, seriously, I am 5’8" and weigh about 215. I have decided that I am tired of being fat, flabby and out of shape. My first step was to join a martial arts dojo (hence my screen name) I desire to excel in this; I am committed to getting my black belt, at the least. I am looking for a weight-lifting/ exercise program to help me with this. My goals are to gain functional strength, focusing on my core and hands (most power comes from your core, and when are strong hands a bad thing?) and to gain a healthy heart/endurance. Being overweight has put a lot of stress on the ticker. My concern is not looking good, I figure that will come on its own, but power, strength, speed, endurance. I am by nature stocky and thick (not in the head though). I don’t have a lot of money, but here is my equipment I have started to use: Standard bar and weight set, used bench - including fly and leg extension attatchments, adjustable dumbells, stationary bike, rowing machine, Captains of Crush grippers, bricks, boards and other assorted heavy objects. Most of these things came from an auction of old-folks home equipment, but it all works and is usable shape. I started to do Full Contact Twists, Suitcase Deadlifts and Bench Press but the humid summer has encouaged mold to grow in my work-out space (basement) so I am on hold until that is taken care of. As far as supplements, I take a multi-vitamin and Glucose(10 hours a day on concrete floor + my fat ass = aching knees) I would like whatever guidance or tips anyone has to help me on my way. I want to reshape myself into a better me! Thank you to all.
Although I don’t do much of it I think you might want to check out the “renegade training” board.
Guys?
First things first. Forget the supplements, forget the workouts, clean up your diet!
Read this…
Especially pay attention to the diet mamifesto. You can find tons of information there. Next, set up a work out system from the web page above. Most are tried and tested over and over again so just go with what you think you will stick to for several months.
A word of advice, this isn’t boot camp, no one here will tell you what to do. T-mag is a never endeng resource of information, always look for your answers there first. We have all been newbies at some point but what sets most apart is their thirst for knowledge and never ending quest to “look good nekkid”. Strive to find your own answers and in doing so find what works best for you. You are sure to find what you are looking for here. Best wishes.
JT
you should focus on things like powercleans, benches, squats, and weighted chins/pulls at no less than 80% of max to develop explosiveness and strength. keep reps low [6 and less] and focus on really exploding during the concentric [raising]. i’m assuming you’re already doing bagwork and sparring/focusing on technique. i’m sure you’ll be doing roadwork and calisthenics during you’re training, so that should take care of itself. i’d focus less on the aerobic stuff [jogging, biking,etc…] and more on things like sprinting and plyos during YOUR training [ in conjunction with the weights] strecthing is big time, at least as important as everything else. at your size/build, you could do some serious damage. you seem like a sharp cat whos willin to learn, and i wish you the best of luck.
peace, flash
Welcome!!
First, it’s glucosamine, not glucose. Glucose is sugar.
Second- about your program. How many days a week do you train for Martial Arts and how many days a week do you weight train? I do MA training 2x/week and weights 3x/week. I tend to stick with compound movements that will build mass and speed at the same time. These would be cleans, snatches, deads, rack pulls, bench, squats, front squats, bentover rows and just a few accessory movements.
Here’s my split
Mon- back
Tues- martial arts
Wed- off
Thur- martial arts
Fri- legs
Sat- Chest and arms
Sun- off
I don’t like training more than 3 days in a row, so that is why it is split like this. I need fresh legs for kicks, so that is why I train Legs after both MA sessions every week.