[quote]stephenastacio wrote:
No I have no physical impairments of any kind that would prohibit me from doing any type of exercise. Id have to say my only hindrance is a lack of sufficient knowledge to not have to trouble you nice people with such basic questions. Again thanks for taking the time to answer my questions.[/quote]
Outstanding.
Keep in mind that what I am telling you is simply what has been working for me. I am in the middle of my journey to good health, although I am “out of the woods” in terms of short to medium-term risks, like diabetes or an early heart attack. I still have a long way to go and fully expect to make modifications to my approach down the road. Whether you decide to give my suggestions a whirl or not, you will have to find your own formula for success.
Also keep in mind that I am not a fitness expert or trainer. I’m just a fat guy who happens to have been walking this road a bit longer than you have.
Since you said your only hindrance is a lack of knowledge, I am assuming you have access to basic exercise equipment like a barbell, a squat rack or power cage, benches, etc. So here we go…
- Learn compound barbell movements. The squat and deadlift are two very potent exercises. They are difficult. Many do not do them for reasons of physical impairment. Others do not do them because they are unwilling to meet the challenge. Embrace the challenge and learn them. I learned them by watching and reading. Sites like T-Nation and youtube tutorials have been my coach. Google “how to squat” and “how to deadlift” and you will be met with much information.
Squat and deadlift may be the two biggest “bang for the buck” barbell exercises, but you can do many other wonderful things with that steel bar. Almost everyone bench presses, and you should too. It is a great exercise. Bent-over barbell row is a great movement for the back. Front squats are excellent once you find a comfortable way of doing them. Overhead press is another solid selection. Many others exist, but these are my core barbell lifts.
Learn them with little or no weight. A broom handle is adequate to get started. The 45 lb bar is a good next step. Add weight as you feel comfortable and capable of handling it.
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Find a sensible but serious plan. I used a 5x5 program off of muscle and strength’s website. Google “forget steroids muscle and strength beginner 5x5” to find the one I started on, which was their beginner program on the article. It will explain the protocol and rules. Many, many other good programs exist. You can find some here on T-Nation and many other websites. I found the 5x5 system to be ideal for me, a good rep range that makes you strong and gives some good muscle growth. “Starting Strength” and “Ice Cream Fitness” are other programs I’ve read about that sounded pretty solid to me. Pick one that sounds appealing to you.
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Lift heavy. This means heavy for you. Google “progressive overload” for many explanations of this concept and its many nuances. Again, embrace the challenge and go heavy, whatever rep range and exercise plan you choose. Push your limits every time you step into the gym.
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Be consistent. Show up, do the work. Your first few weeks, perhaps even your first few months, will not be very fun. You will be sore. You will not have an abundance of energy. Movement may be difficult and your life may be somewhat disrupted by this. Stretch a lot. It will get better. I stopped getting crippled by my workouts after about two months, if I recall correctly.
My experience with adopting the four tenants I have outlined for you has been overwhelmingly positive on nearly every level you can imagine. I’m no underwear model (not yet, anyway), but I feel fantastic. I look better. I think more clearly. People treat me better. I treat myself better. I’ve gone from being a night owl with 3-4 hours of crappy sleep per night to sleeping like a rock for 7-9 hours every night. I can only make it past 11 with caffeine now.
I spent my entire adult life being fat and weak. I am now, by the standards of regular people (not necessarily your average T-Nation poster), very strong. It feels incredible.
Heavy compound lifting with consistent execution and the strength gains I have experienced with it has been the catalyst for turning my life around. My diet, while greatly improved compared to two years ago, remains my major challenge, and others on here can surely give you much better advice than I can on that subject.
I recently started a log where you can follow my journey to good health, as well as seeing what my specific workout looks like (MWF full-body 5x5). I have posted some video there as well. I strongly encourage you to start a log of your own. I have found this to be an extremely cerebral and supportive community.
I hope this has been useful to you. I’m always happy to answer questions, and I’ve found the same to be true of the greater community here. Best of luck to you on your journey. Never give up.
Best regards,
twojarslave