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  • Posted On: 01-08-18, 1:08 pm (EST) #1

    My first workout

    January 8, 2018, 1:08 pm

    Hey guys! I hope you all had a great start in 2018! I'm Chris and I want to start working on my body and health this year, but besides watching some videos and doing some walking/trekking I have never done anything about it so I hope I can get some advice here.

    At first some information about my current state:

    I can do about 10 pull ups (probably 7-8 if I do them slowly and do the full motion). Same thing with push ups (about 5-6 diamond push ups). And dips..yeah not really. And i also do jogging for about 2-3km every 2-3 days.

     

    I started this because I want to stay healthy and to push myself, to have more energy and to boost my confidence. For now my goals are that I can run about 10km without passing out( after my first try jogging, it knocked me out after 1km), do 1 handed push ups and of course to have a good physique. 

     

    I dont have any training gear available excpet for my own body weight. I dont even have a bar to do pull ups, and living in a small village, threre are no playgrounds nearby. ( I will look for some nice trees as a replacement for that until I can fix this :P ).

     

    So from what Í heard so far the best way to start would be a full body workout routine which I want to do 3 times a week, with 1 rest day in between each workout day. This would include push ups, squats, crunches and pull ups. 

     

    So my questions are: Would this be a good workout to start with ( push ups, squats, crunches and pull ups), trying to get as many reps as possible and repeat this set then 2-3 times? 

    Can I do jogging on a rest day/after worjout or will this fuck up my leg muscles and prevent muscle growth?

    Is it a problem that I cant do pull ups with the other exercises, or are there some alternatives to do at home?

    Will this get me to the point where I someday can do dips, or are there some other exercises to achieve that?

    And how do I know when to stop? Just push it until you can't do the exercise anymore, or stop when you start to shake and cannot do the movement properly anymore? 

     

    I hope you guys can help me out here a little, I appreciate any information and advice! Thank you in advance and have a great day!Chris

  • Posted On: 01-08-18, 9:40 pm (EST) #2

    My first workout

    January 8, 2018, 9:40 pm
    Posted by: ChrisK

    Hey guys! I hope you all had a great start in 2018! I'm Chris and I want to start working on my body and health this year, but besides watching some videos and doing some walking/trekking I have never done anything about it so I hope I can get some advice here.

    At first some information about my current state:

    I can do about 10 pull ups (probably 7-8 if I do them slowly and do the full motion). Same thing with push ups (about 5-6 diamond push ups). And dips..yeah not really. And i also do jogging for about 2-3km every 2-3 days.

     

    I started this because I want to stay healthy and to push myself, to have more energy and to boost my confidence. For now my goals are that I can run about 10km without passing out( after my first try jogging, it knocked me out after 1km), do 1 handed push ups and of course to have a good physique. 

     

    I dont have any training gear available excpet for my own body weight. I dont even have a bar to do pull ups, and living in a small village, threre are no playgrounds nearby. ( I will look for some nice trees as a replacement for that until I can fix this :P ).

     

    So from what Í heard so far the best way to start would be a full body workout routine which I want to do 3 times a week, with 1 rest day in between each workout day. This would include push ups, squats, crunches and pull ups. 

     

    So my questions are: Would this be a good workout to start with ( push ups, squats, crunches and pull ups), trying to get as many reps as possible and repeat this set then 2-3 times? 

    Can I do jogging on a rest day/after worjout or will this fuck up my leg muscles and prevent muscle growth?

    Is it a problem that I cant do pull ups with the other exercises, or are there some alternatives to do at home?

    Will this get me to the point where I someday can do dips, or are there some other exercises to achieve that?

    And how do I know when to stop? Just push it until you can't do the exercise anymore, or stop when you start to shake and cannot do the movement properly anymore? 

     

    I hope you guys can help me out here a little, I appreciate any information and advice! Thank you in advance and have a great day!Chris

    Congrats Chris on wanting to take control of your health and get into better shape. Health is more valuable than money and you realize that once you get older.

     

    As for your questions:

     

    1) This is an excellent starting point. Gymnists use only body weight exercises and they have phenomenal physiques.

     

    2) Jogging is fine but I would keep the intensity low to moderate unless you are trying to burn fat. Moderate to low intensity cardio can be done more frequently than HIIT (High Intensity Interval Training). HIIT is more effective at burning fat in a short period of time and preserving muscle. HIIT would be things like 15 minutes of wind sprints. Or jogging for 2 minutes then running full speed for 30-60 seconds then jogging for 2 minutes. You do this interval for 15 minutes. HIIT should be done no more than 2-3 times per week and no longer than 15-20minutes. Low intensity cardio (jogging) can be done longer and more frequently.

     

    3) There are many alternatives to pull-ups to train the back. If you search some of Scott's videos about training on the road or when there is no gym, he shows many different movements you can use to exercise your whole body if you are in a hotel room or at home when you have no weights or equipment.

     

    4) Dips take practice as well as felixible shoulders and strong triceps. The stronger your triceps get from training them with other movements like diamond push-ups and training chest the easier dips will become. The bottom line is you need to do dips regularly even if you can only do one with assistance. Over time you will get stronger and be able to do more.

     

    5) Never push yourself too hard - this leads to injury. When doing any exercise - dips or other - try to do it in a controlled fashion at all times. If you need to use assistance until you build up strength, that is fine. It is OK if you can barley do one or can only do a few. Your muscles and your central nervous system will adapt and this is what produces size and strength over time. Consistency is the most important piece.

     

     

    John

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