NWK Posted January 31, 2013 Report Share Posted January 31, 2013 Hi everyone JI’m new to Nerdfitness, but also relatively new to fitnessin general. I was overweight and really unfit for the past 10 years or so, (I’m24 now), never really doing sports, eating badly, the works.After a particularly nasty breakup last summer I decided toget in shape. My sister, (who has always eaten well and done lots ofsports/fitness stuff), showed me a program which I’ve been able to stick to andhas worked well so far.It was basically high intensity interval training for cardioand body weight stuff for strength training. The muscle training was 3 sets of20/20/10/10/5/5 reps of alternating arms/legs. So 20 lunges (10 left/10 right),20 pushups (10 elbows out 10 elbows in), 10 squats, 10 incline pushups, 5 jumpsquats, 5 plyometric pushups. Rest 30-45 sec, repeat. Tiring stuff, but I gotfairly good results. At the beginning I could only do pushups on my knees, nowI do full pushups.For the cardio it was three sets of 5 minutes with 2 minutebreaks in between. For each of the minutes within the 5 minutes, it was brokendown as follows. 30 seconds 60% exertion, 20 seconds faster, 10 seconds flatout. So 5 minutes of that, then 2 minutes rest. I did this on the ellipticalmachine and once I could do more sets/faster I’d take the resistance up.What I liked about this plan was that as a dude who didn’tenjoy working out, I could be done in under an hour if I was fast. What I foundhowever was that as I got used to it, I really started enjoying the fitnesstraining. I enjoyed pushing myself and started adding more exercises to myworkout like bench press, leg press, etc.I came across the Nerdfitness site about a week ago and havebeen reading a whole bunch of the articles, it’s really great stuff. I’velearned a lot and want to make a couple changes to my workout in regards togoals/exercises.My main goal before was to get fit. Now,more specifically my goal is to lose my lovehandles and moobs before thesummertime. I want to be able to take my shirt off and feel proud of my body.I tried out the basic body weight workout yesterday. I wasable to do 3 circuits withonly a slight pause during the squats, (which I found to be the hardest part). Ithen did some core stuff (squats, planks) and did another 2 circuits, then somemore weights, then one more circuit.My problemis that I’ve kindof built up a haphazard way of working out. I like thebodyweight circuit and think I can do 4-5 circuits as the main part of myworkout. What I was wondering was, how should this circuit fit in with the restof my workout? Do it in addition to the cardio instead of the previous musclestuff? Do it instead of the cardio andthe muscle stuff, just the circuits?All feedback and assistance welcome Jtl;dr looking to add the basic body weightcircuit to my workout, how should I structure my workout around the circuits? Link to comment
Laureleye Posted January 31, 2013 Report Share Posted January 31, 2013 First - Hi & Welcome. I like doing body weight circuits as well; you're right they are a great workout with little time invested. If you click on the NERD FITNESS tab, and then go to the free resources, you find a number of body weight routines all set up for you - including the beginners body weight, advanced body weight and angry birds. As for a workout plan, I'd recommend Strength circuits 3 days days a week, alternating with 3 days of cardio. 1 day/week off to rest all of your muscles. I also recommend that you look at the guides to eating, also on the free resources page. (No, you don't have to give up chocolate). Glad you joined us. The hardest part of the workout is lacing up your shoes'"10 | 11 | 12 | 13 | 14 | 15 | Current Challenge |INTJ | MFP | FitBit Link to comment
marybelle Posted February 1, 2013 Report Share Posted February 1, 2013 Welcome! I am new too, so I can't give much advise, but it sounds like you are off to a good start.Good luck with your goals! Link to comment
Yiscard Posted February 1, 2013 Report Share Posted February 1, 2013 Hey there. i feel your pain. Your story and mine are some what similar and i think your doing great. You have a plan which is to me one of the most important things, besides the desire to change. I'm a right of the bat noob so i can't really help but i'm pretty sure there are lots of people here that can help you improve. Lots of luck,but it looks like you don't need it :-). lol lvl1 Adventurer Elf:STR:2/DEX:1STA:2/CON:2WIS:4/CHA:4 Link to comment
Recommended Posts
Archived
This topic is now archived and is closed to further replies.