Hello! :) I need a 5-day workout (two for rest)

[sumthingsup]

Hello.. I'm like infant-like new to workouts and stuff.

 

There's a TL;DR version at the bottom, that's what I really want. haha!

 

So I got my first first job, and it's got some very nice partnership with a gym, so i'm planning to subscribe with that (it's like an 80% discount so yeah, haha)

 

Sad thing is though, trainer's another pay, and I can't do that.

 

Sooo,  i guess I should say a few details?

 

I'm 5ft 7in, and 77kg. asian fat dude. haha.

 

the gym is near the workplace and i live far from it, and i have my off at sat and sun. so that's probably 5 days of workout and 2 days of rest. I know that 3-1-2-1 is much better, but it's not a choice for my situation.

 

also, I once called a treadmill a walk-a-lator and at one time did not know the difference between a barbell and a dumbell.. yeah. i'm that ignorant when it comes to these things, so please please please dont go around and say "you gotta do 3 repetitions of 4 sets of *some workout jargon* on the *somthing that looks like a torture device*. haha!

 

I already read the pdf's that came with the subscription to the site, and I'm already trying my best to adjust my meals to eat. (kinda difficult though since Rice is our main tummy filler, and everything's just too flavorful without it)

 

hmm what else, what else..

 

oh yeah! my leg power and strength is just insane (i think). My main method of transportation is a bike. However, my cardio just can't keep up (probably because whenever I use the bike, it's usually just a short distance, and I always go Burst MODE! when biking. haha). At one time when we had Taekwondo classes in college, the Teacher once said that my legs had "armor piercing kicks". It's very slow and predictable, but deals a ton of damage that blocking it actually makes no sense.

 

but since i'll be working now, and biking to work's really not an option, i don't think i'll be able to maintain my oh so good leg power. haha.

 

also, i have the type of body that easily gets fat, but takes months to years to take it off. I was once a swimmer, amateurish competitive type thing. Many of my co-swimmers underestimate my skills due to the fact that I seemed too fat for someone who has been continuously training for 3 years. If there's any work around, that would be SOOOOOOOOO great and I would owe you probably 5% of my life. haha.

 

however, there's just this real purpose to working out.

 

Having functional muscles. Fucntional in a sense something that can actually do some work like lift things in the house for moving. While my leg power is awesome, everything else is just.. pitiful. If I could just kick my way into lifting things, that'd be great, but no. haha.

 

I also read a few things about how circuit training>hiit>cardio. If it were me, id actually like a lot of circuit training, like all 5 days. haha, But I assume that's not possible.. maybe different muscle groups? bah i'm speaking things i have no knowledge of. haha help me please? xD

 

OKAY, that was probably too long, but here's the TL;DR. haha.

 

I need help in making a 5-consecutive-days-a-week gym workout. The gym is decently-equipped, they're like top 2 in gyms in our country. Treat me as if I've never worked out my entire life. I am fat around the belly part. I don't even know why. (i don't drink any sort of alcohol) thanks, and i hope that you could help me!!

[chairohkey]

WUT did I just read?

 

I suggest you begin reading Starting Strength so you can learn all the "jargon". Plus it'll introduce you to the squat and enable you to harness your insane leg power.

[sumthingsup]

^

Thanks for the reply! I'll think of buying it some time.

 

But I'm planning on starting this week, tuesday. maybe you can give me  a routine of some sort to follow every week? I can google things, so no need to be really specific. thanks!

 

also, is strength training really the best way to lose weight? (or width, haha)

[sumthingsup]

hey, so I read the book (a friend had one). Now how do I make a workout plan for it? Do I just do all of the 5 in a single day or do I divide them in two days? I really have no Idea on how to make a workout plan for it. Please help.

[easytwosix]

The Starting Strength wikia does a pretty good job of explaining it all. You're basically just running two workouts (A and B ) that you alternate between. You should have a day in between each workout, so if you can only work out Monday through Friday, you would have to do the workouts on Monday, Wednesday, and Friday. It would look like this:

 

Week 1

Monday: Workout A

Wednesday: Workout B

Friday: Workout A

 

Week 2

Monday: Workout B

Wednesday: Workout A

Friday: Workout B

 

Then repeat. Here is the link to the wikia:

http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

[Laureleye]

If you want to add a little cardio to that do something 1 day at the gym (Tuesday or Thursday) and walk, bike or something on the weekend.

[JessFit]

Agree with the starting strength, keep it to 3 days a week and you can do some cardio if you want on your bike at home. I follow the same ABA BAB split that was reccomended above and you see a lot of gains that way. No pormises about losing weight with strength training, because putting on muscle does happen. However it will help you lose inches when paired with a good diet.

[hvfpaints]

Loved that Starting Strength link!!! The videos are great and the recommended program is very similar to the Stronglifts program.

Thanks Easytwosix! 

I'm a total Newbie too Sumthingsup. Practice/study form on the weight training to prevent injury.

 

 

"Workout A

3x5 Squat
3x5 Bench Press 
1x5 Deadlift

 

Workout B

3x5 Squat
3x5 Press
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week."

 

Sounds like a reasonable starting point

[sumthingsup]

Loved that Starting Strength link!!! The videos are great and the recommended program is very similar to the Stronglifts program.

Thanks Easytwosix!

I'm a total Newbie too Sumthingsup. Practice/study form on the weight training to prevent injury.

"Workout A

3x5 Squat

3x5 Bench Press

1x5 Deadlift

Workout B

3x5 Squat

3x5 Press

5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week."

Sounds like a reasonable starting point

Uhm, the book said not to do sets across on dead lifts. what does that mean?

[chairohkey]

Uhm, the book said not to do sets across on dead lifts. what does that mean?

 

You only do one set at working weight.