Noob In The Building!!

[Its Fokis]

So im a former football player...i got injured and stopped working out...now im a slob and want to get back in shape...i would love help creating a routine. One thing i must say is that i am a big boy...and am not pull up friendly...any help would be greatly appreciated!

[Erik]

Welcome to the forum.

There's a ton of different exercise programs on here (check out the various workout logs). But the first thing to do is to determine what you want to achieve. Obviously, you want to get in shape. Does this mean losing fat, gaining muscles size, becoming lean or something different for you?

Second thing to do is to figure out what would be challenging to you. Can you do pushups? How about squats? Check out the 20 Level Challenge (http://bodyweightculture.com/forum/vbarticles.php?do=category&categoryid=1), and Juggledex's guide to 20 Level Challenge Training (http://bodyweightculture.com/forum/showthread.php?t=8493&highlight=20+level) to learn a whack of great exercises, and ways to test yourself on them.

From there you can start to figure out your own workout program.

We're a friendly forum here, and we like it when people ask questions, but the more you know about what you want, the easier it is for us to help.

Good luck!

[Its Fokis]

thanks for the reply Erik. I want to lose fat and add some definition to the muscles already there.

[demarcoa]

For fat loss, do High Intensity Interval Training, tabata intervals, and bodyweight endurance circuits.
I'm not sure you know what those are, so if you don't then don't hesitate to ask!

[Its Fokis]

Thanks Demarcoa....i know what HIiT is....im not so sure about the other two.what are some good intervals for running time and resting for a beginner who doesnt run much in the first place? Can you give me some more info on the other 2? Thanks in advance!!

[Erik]

Tabata is a sprinting drill designed to max out your effort. It lasts four minutes: 20 seconds maximum effort, 10 seconds rest x 8. It really, really, really makes you work.

You can use the tabata drill for different things, to make a short, really hard workout, but it works best either for sprinting, or for compound exercises (like burpees).

That said, one of my favorite drills I call 5-way tabata:

Pushups
Squats
Chinups
Leg Pump
Burpees

Do each exercise using the Tabata system. Nasty little workout designed to destroy any illusions you have about your fitness level.

Bodyweight endurance circuits is a variation of circuit training using high-rep bodyweight exercises, or timed bodyweight exercises. This is an endurance/conditioning circuit I created:

Warmup: Joint Circles, 5 minutes shadow boxing.

Circuits (1 minute per exercise, 1 minute running on the spot between circuits):

Circuit 1: Jumping Jacks, Horizontal Pullups, Squats, Mason Crunches, Three Count Drill
Circuit 2: Standing Knee to elbow, push ups, lunges, Leg Pump, 8-count squat thrust.
Circuit 3: Bob & Weave, Chinups, Step Ups, Plank, Star Jumps
Circuit 4: Alternating Toe touches, Handstand pushups, Weighted Squats, Hyperextensions, Push-outs
Circuit 5: Mountain Climbers, Hindu Pushups, Deadlifts, V-Sit, Burpees

Another example comes from Patrick1968's military prep workout:

20 minutes of:
5 Burpees
10 Pushups
15 Squats
20 Jumping Jacks

Do as many rounds as possible in thetime, taking breaks when you need them. My record is 12, for what it's worth. My guess is Patrick does 20 or something sick like that ;).

Hope these help, and look forward to seeing your workouts. I highly recommend keeping an exercise journal here. It really helps me stay motivated. And remember, START EASY!!! (was that enough emphasis?) Don't kill yourself in the first week. Take time to figure out what you can do, then work on improving. You can build up your numbers and level of difficulty over time.

Good luck!

[Its Fokis]

Thanks Erik...you really helped out a lot breaking it down for me. Now that i know what these are...i have another question...it might be silly...but are you supposed to do HIiT, Tapata, and the circuits all in 1routine or spread them out for seperate days?? Also, can u recommend a program for HIiT for a beginner. Like how long for running and how long for rest or any routine that you may already have. I want to start today...so ill probably be posting from the grave later lol

[Erik]

I would suggest doing only one routine to start, not mixing together. As you move on, depending on how much time you have, you might look at doing mixed workouts.

So you might have a schedule like:
Monday, Wed, Fri: BW Exercises
Tuesday, Thursday, Sat: Cardio
Sunday: Rest and Recover

For each day, pick the way you want to train, and do that. I believe you should only do HIIT twice a week at most, but I don't do a lot of it (I like long distance running), so others may have better advice on that. That said, here's one of my favorite sprinting drills:

3 x 100m run, 100m jog, 100m run, 100m walk
Jog 400m
3 x 200m run, 100m jog, 200m run, 100m walk
Jog 400m
3 x 400m run, 100m jog, 400m run, 100m walk
Jog 400m

That's about 5 miles total and it nearly killed me. For beginning, work on doing only the 100 metre drills. It's a mile which should be plenty for a start. As you get better, try adding more.

For your workout, you can either do the same exercises each day you workout, or pick different routines to keep yourself interested and challenged. Either way, try to work each muscle group at least twice a week.

Sample Routine, varying the workout:
Monday: Bodyweight Circuits
Tuesday: HIIT
Wednesday: 5 Way Tabata
Thursday: Easy Running Day
Friday: Patrick 1968's Conditioning workout
Saturday: HIIT
Sunday: Rest!

Again, this is just a sample. Put together your own workout and post it. We will happily critique.

And remember what I said about taking it easy to begin. Better to go slow and not hurt yourself. In the long term, you will get much, much better results.

[Its Fokis]

I actually like that sample routine u have there...so i decided that im going to do a little jumprope first and then the circuits today. I do have a few more questions though. What is a good exercise to substitute chinups, and handstand pushups? Also, i dont have access to a gym, so what would u do in place of deadlifts and weighted squats? Is there a place where i can see some examples of some of the exercises like the mason crunch, 3 count drill and 8 count squat thrust? Last question for this round...would u focus on ur abs seperately after u did the circuits already??

[Erik]

I actually like that sample routine u have there...so i decided that im going to do a little jumprope first and then the circuits today.

Cool. Hope you like it.

What is a good exercise to substitute chinups, and handstand pushups?

It's hard to find a substitute for chinups or pullups. If you have a solid door, put a wedge underneath it to keep it from moving, put a towel over it, and try pullups (terminology: pullup= knuckles facing you, chinup= knuckles away from you). If you can't do one, try a bent arm hang and if you can't do that, try a straight arm hang. In both cases just try to hang as long as possible.

EDIT: Left out a substitute for HSPU. Do pike pushups. (http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/PushUps/PushUp-Pike.html) Hands wide, feet wide, ass in the air. Bring your nose down between your hands, then back up. As you get better you can elevate your feet until you are in handstand pushup position.

Also, i dont have access to a gym, so what would u do in place of deadlifts and weighted squats?

For deadlifts Try pistols. (http://bodyweightculture.com/forum/showthread.php?t=7420]one legged deadlifts[/url], alternating feet.

For weighted squats, fill a gym bag with books or magazines and put it across your shoulders. It doesn't have to be too heavy (I only use 40 lbs). I did this because I can't manage Is there a place where i can see some examples of some of the exercises like the mason crunch, 3 count drill and 8 count squat thrust?[/QUOTE]

Mason Crunch is actually misnamed. It's really the mason twist:
[url]http://www.youtube.com/watch?v=X2-RK-40G54

8 Count Squat Thrust are better known as 8-Count Body Builders:
http://www.youtube.com/watch?v=1hRr8IoKRGs

And Three Step Drill is something I came up with myself.

Start in a fighting or boxing stance, left foot forward.
1. Drop to the ground on your face, head facing forward.
2. Flip over on to your back, feet facing forward
3. Sit up, put your left arm down, bring your left foot back and stand up in base into a right foot forward fighting stance.
Repeat the drill, alternating sides.

Really need to make a video of that one of these days. It's a good drill.

Last question for this round...would u focus on ur abs seperately after u did the circuits already??

Nope. There's enough ab and core work in the circuit that you don't need anymore. Especially that plank half-way through. It's a killer.

Let me know how it goes.

[demarcoa]

Well Erik certainly beat me to the response :) and his advice was definitely better than mine.

Another beginner HIIT workout is simply alternating 50m sprints with 100m jogs, for a mile or so. I do this sometimes, and it's pretty darn tough as my speed endurance and recovery times pretty much suck.

[Its Fokis]

wow....so i did MOST of the circuit yesterday and i must say...i am SOREEE lol. I tried to keep up with the timing but i found myself having to slow down to keep up. Definitely a good first day. Thanks Erik

[Erik]

You are welcome.

It's a good circuit. I like it because it forces you to keep a high heart rate and really push yourself to do all the exercises. And that round of burpees at the end is a killer. I'm always sucking for air by then.

Keep up the good work.

[Its Fokis]

I know ive been quiet the last few days guys but ive been getting some good workouts in. I plan on posting my workout and starting a journal soon...i just want to finalize some stuff. Erik i do have some question for u buddy...when you say leg pumps what exactly are you talking about...i think ive been doing the wrong exercise lol...and for your 5 way tabata...if you couldnt do chinups...whats another good exercise you would throw in there??

[Erik]

I do leg pumps like this:
1. Lay on your back with your hands under your butt.
2. Raise your legs six inches off the ground.
3. Bring your knees in to your chest
4. Shoot your legs stright up into the air, pointing your toes. Try to get everything off the ground to your shoulder blades.
5. Bring your knees back to your chest.
6. Straighten your legs out until they are once more 6 inches off the ground.
7. Repeat steps 3 to 7 until you reach your desired number of reps or you break down and cry.

..Not that I would ever break down and cry because I am way, way too tough for that. Really. :)

If you can't do chinups, I would suggest horizontal pullups (also called horizontal rows). I made my own bar with 3/4 inch steel pipe and some wood. You'll find pictures on this page of this thread (http://bodyweightculture.com/forum/showthread.php?t=7688&highlight=thing+ugly&page=6). I would recommend 1 inch pipe if you make your own. Sturdier and easier to grip.