Trying to Get in Shape

[notslow]

So as per my new years resolution I am trying to get back in shape. I have been swimming laps several times a week and bought a pass there that also includes a track, basketball court, and full gym.

I met this cute girl just over a week ago and her friend works for this site that promotes a body building program but I am waiting to find out what makes it different from any other program out there. http://www.getripped.info (her friend is Lars, the guy pictured)

Does anyone have any other suggestions for a solid training program or an opinion of that site? I don't need to be totally jacked, I just want to have good tone and a decent build ya know.

[Sgt]

lol that guy is already in good shape to begin with. There is almost no difference in the before and after shot. He is flexing more in the after shot and he has more of a tan. His hair is also like poofed out (lol) to make him look bigger.

Anyways, good luck getting into shape. I don't really work out myself, so I can't really help ya.

[frapjap]

Find a college buddy of yours who plays football or hockey and ask for his workout regime. I'm haphazardly following my roommates old football strength building and it is really making a lot of a difference in how much I can lift and what muscles are getting more definition than before.

I also follow the shoulder and Arms and Chest and Back from this: http://health.msn.com/fitness/...age=1

I switch between my roomates exercises and the James Bond exercises every week so as to keep my muscles guessing and not getting used to it. I'm more of a tone, lean runner than a body builder. I have no desire to stack muscles on top of muscles. Working towards having a good cut.

Oh, and of course, eating right is key.

**Edit** if it doesn't lead to a bunch of lame gay jokes, you should post a picture of yourself at the moment. There are a number of guys on this board who can help you out.

[Jesda]

[Lame gay joke.]

[MellowZ32]

[Lame gay joke.]

Three gay men died, and were going to be cremated. Their lovers happened to be at the funeral home at the same time, and were discussing what they planned to do with the ashes.

The first man said, "My Ryan loved to fly, so I'm going up in a plane and scatter his ashes in the sky."

The second man said, "My Ross was a good fisherman, so I'm going to scatter his ashes in our favorite lake."

The third man said, "My Jack was such a good lover, I think I'm going to dump his ashes in a pot of chili, so he can tear my arse up just one more time."

[Jesda]

^POW!!!!!

Alright guys, you can have your thread back.

[240marcuSX]

Ive been thinking about buying this:

http://www.hammacher.com/publi..._care

Because I still can't walk and I sit around all day on NICO and playing xbox. Figure I might as well peddle while im doing nothing.

[notslow]

Find a college buddy of yours who plays football or hockey and ask for his workout regime. I'm haphazardly following my roommates old football strength building and it is really making a lot of a difference in how much I can lift and what muscles are getting more definition than before.

I also follow the shoulder and Arms and Chest and Back from this: http://health.msn.com/fitness/...age=1

I switch between my roomates exercises and the James Bond exercises every week so as to keep my muscles guessing and not getting used to it. I'm more of a tone, lean runner than a body builder. I have no desire to stack muscles on top of muscles. Working towards having a good cut.

Oh, and of course, eating right is key.

**Edit** if it doesn't lead to a bunch of lame gay jokes, you should post a picture of yourself at the moment. There are a number of guys on this board who can help you out.

Thanks Ray, I printed off the James Bond workout and I'm going to get my gym gear ready. I think this combined with pool, track and some basketball will be a huge help. I need to start eating right too. I have stopped going out nearly every night and have more home cooked meals which I'm sure helps a lot. I want to do like your doing, not stack muscle, but a nice even tone and I don't want to have to take weight gain or any of those other supplements if I can avoid it.

Thanks for your help.

[mmm240]

Try to eat less per meal, but more meals per day. Helps with metabolism. And remember results don't happen in weeks, it takes months; unless you are a freak.

[frapjap]

Thanks Ray, I printed off the James Bond workout and I'm going to get my gym gear ready. I think this combined with pool, track and some basketball will be a huge help. I need to start eating right too. I have stopped going out nearly every night and have more home cooked meals which I'm sure helps a lot. I want to do like your doing, not stack muscle, but a nice even tone and I don't want to have to take weight gain or any of those other supplements if I can avoid it.

Thanks for your help.

No problem dude, any time. I'm not an advocate of supplements and such. They can work, but like I said, its not a goal of mine. I prefer to do it naturally through food. I follow the same principles like eating protein immediately after lifting (aka not a shake) and get my complex carbs in after running and consuming my fats long after that or for breakfast, but I don't go and buy things. I mean, heck, you're already eating the food anyway, right?

In all honesty, I run and do more cardio than anything else; 4-7miles 5x a week. I (meaning me, my frame) can't be heavy and do the running and cardio intensive activities, like skiing, that I enjoy. Good stress reliever too. I love zoning out 100% for 45 minutes to an hour...though I almost ran into a street sign pole today.

[ReaperBJJ]

http://www.defrancostraining.c....html

Westside for skinny bastards....BIGGEST strength gains I've gotten from any routine, I switched to it from my old weekend winter of my Junior Year, and by the end of my Senior year in High school I had toppled EVERY single weightlifting record in my highschool. (375lb bench, 500lb squat, and 275lb power clean) and I was only floating between 175-180lbs... God I need to get beastly again so I can fight MMA this summer.

[marlin29311]

So as per my new years resolution I am trying to get back in shape. I have been swimming laps several times a week and bought a pass there that also includes a track, basketball court, and full gym.

I met this cute girl just over a week ago and her friend works for this site that promotes a body building program but I am waiting to find out what makes it different from any other program out there. http://www.getripped.info (her friend is Lars, the guy pictured)

Does anyone have any other suggestions for a solid training program or an opinion of that site? I don't need to be totally jacked, I just want to have good tone and a decent build ya know.

Find something you enjoy doing for a workout - there is no right or wrong answer in what you should be doing for a workout - everyone is different.

If you are just looking to get 'cut' and not huge, I would recommend doing lower weights and higher reps during your workouts, and taking shorter breaks. Doing 12-15 reps per set will help to tone up your muscle instead of bulking it up.

Also, be sure to do cardio at least 3 times a week, and try to vary it. Running long distance all the time isn't always the answer - the swimming is a great workout and a good change of pace for you.

Personally, I'm in the middle of strength vs size - I like to be in the middle. My current workout is as follows:

Day 1:BackShouldersBiceps

Day 2:LegsChestTriceps

Day 3:Core (abs, lower back, obliques, etc...)

I do 3 sets for each muscle group, doing 10-12 reps per set. I take 30 second breaks between sets (about half of what people normally do, but I like this as it has dramatically increased my stamina and it keeps your heart rate up.)

I also cardio 3 times or so a week - I play hockey (random night), I run, I use the arc trainer at the gym, I bike, etc...try to keep it fresh so i don't get bored.

I highly recommend rock climbing as well

Eating well is also a must - eating smaller meals, more frequently, is essential to good muscle health and better recovery. Try to take in about 1g of protein for every pound of muscle you have. You don't really need supplements and such if you are planning your meals correctly, and your colon will thank you for not using supplements

Right now I am about 6'1" and 190lbs, at about 7% body fat (not BMI, but a legit body fat test).

Post up more questions if you have them!

[S13_love]

Personally, I'm in the middle of strength vs size - I like to be in the middle. My current workout is as follows:

Day 1:BackShouldersBiceps

Day 2:LegsChestTriceps

Day 3:Core (abs, lower back, obliques, etc...)

I do 3 sets for each muscle group, doing 10-12 reps per set. I also cardio 3 times or so a week

wow, this is exactly what i do.

[notslow]

Thanks for your all your guys' help. Marlin your workout seems to also reflect my goals. I think I will switch between that and the Daniel Craig one. I need to go shopping to get some good foods with protein, carbs and whatnot. Any suggestions Ray or anyone else?

You guys have been a huge help.

[frapjap]

I’m doing this kinda quick, so bare with me.

I stick to a few staples for carbs-- Cereal- Consumed daily for breakfast. Also accounts as my “multi vitamin.” Seriously most kids cereals are chock full of them, especially since I eat FAR beyond the suggested serving size.- Bread- I try to eat 2 slices of bread and peanut butter 5 days a week. I find that if I eat it an hour or two before I run, I feel great. I also try to stop at a local bakery and pick up a specialty loaf to last me the week and when I need a snack.- New (red) potatoes- Jasmine or Basmati Rice (for preparation time’s sake) Cook your rice in broth! I like College Inn for a good balance of price, protein content, flavor, and nutritional soundness.- Pasta (the regular old kind, though Barilla Plus is tasty for being fortified)- Quinoa (plant protein rich, AND an excellent carb)- Cous Cous- 5-6 minutes to make from start to finish. Excellent for a lazy day. I usually buy the convenience packaged, pre flavored ones. They’re a little high in sodium, but I watch myself on that anyway so its not much of an issue.

Protein-- Fish/seafood 3-5x a week. I work for a seafood company, so this is easy for me. But, if you break it down lb for lb, seafood can come out cheaper than beef, pork, or chicken occasionally because there is zero waste when you buy it.- Chicken- I eat whatever is on sale be it thighs, legs, or breasts. I’m actually becoming quite accustomed to legs and thighs these days. I usually stew or braise them. My favorite thing is to make a curry or Indian dish from them. Breasts are reserved for sandwiches or refined pasta/rice or Mediterranean/Italian dishes.- Beef- Seriously, I consume beef and red meat 2-3x a month. Usually in the form of a hamburger, haha. A REAL hamburger, not a Micky D’s or a Wendy’s. I usually reserve beef or lamb for when I go out to eat. It works well since I rarely go out to eat, it keeps me eating beef as frequently as any of us need to. By the time I want it, I’m actually craving it, thus making it much more satisfying to get the pleasure of eating. - Pork- Again, I buy on sale, and I usually buy solely pork loin or pork tenderloin. Both are superb cuts. I would buy larger cuts like a whole chicken, lamb legs, larger buts of beef and pork if I lived with anyone, but my roommate has a very different diet from me and isn’t adventurous in his tastes. Occasionally I’ll get a chicken and pluck off every last bit of meat and store it, then use the skin and bones to make stock, but its rare because even right now I still have some stock left over from around X Mas.

Fruit- I eat as much as possible. Most every fruit is available year round. However, fruit can get expensive. I suggest one of two things:1. Frozen fruit- Its always fresh frozen and you can make milkshakes with it. It also appears sweeter because of the slight dehydration that takes place in the freezer. It concentrates the sugars. : )2. Fresh- Is expensive! I suggest the farmers market, fruit stand, or your cheapest value grocery store. Its FAR cheaper that way, you’re not overpaying, and often times, its seasonal fruit that is grown locally- fresher and tastes WAY BETTER!. FTMFW! I eat as much as possible. Its really easy to mindlessly eat a pear, banana, apple, orange, mango, papaya, canned pineapple in ITS OWN JUICE etc. Plus, being only 60 calories and giving your body fiber and the best does of vitamins and minerals possible is awesome for you. Especially considering you can take fruit just about anywhere. Even on an airplane. Also- fruit juices, so long as they’re 100% juice can account for a serving of fruit if you have a glass (8oz). If you buy canned fruit, buy fruit that is only canned in its own fruit. Delmonte makes these exclusively right now for pears, peaches, and pineapple. Dole also does pineapple. But I insist, snacking on frozen fruit from the bag rocks and you don’t have to use the “snacking method” listed below.

Veggies- same as the two points for fruit. Avoid canned veggies like the plague. They taste like crap compared to frozen, and especially to fresh. They’re also laden with gobs of salt. I buy more frozen veggies than I do fresh. I save fresh for things I know I am going to eat soon like: green beans, romaine lettuce, spring mix, corn, tomatoes, onions, carrots, celery and mmmmmm red bell peppers. When I’m in the mood for crunchiness, (candy and such) or a slightly sweet treat (like those flavored tootsie rolls that I adore so much), I whip out carrots, celery, or my beloved red bells.

Snacks- I’ve been at this for a long time so my choices for snacks have toned down. But for you, don’t cut out your favorite ice cream, Doritios, Cheetos, or beer. Just cut down the amount and how frequently. One thing that helps is to pour or scoop out a set amount of whatever it is (don’t eat it out of the bag) and then eat only what you’ve given yourself. When I first started I used to use a bread plate from Red Lobster or a small soup cup or coffee mug.

Now a days, I don’t care for sweets much and those peppers or fruit or fruit juices satisfy my craving for sugar. Unless it comes to ice cream and warm sugar cookies.

Fats- change the fats you eat- get into olive oil. Like, really, get into it. Buy some of the smallest bottles of extra virgin possible and taste everyone of them by themselves as well as heated with plain pasta. You will find one or two that you like more than the others. Use that coupled with good apple cider or balsamic vinegar for dressing if you’re one of those people who pour on gobs (3oz or more) of regular bottled dressing. Squeeze lemon or other citrus on too. As for premade dressings, Ken’s makes the best quality inversely related to the nutrition content. Even their “lites” are very, very good.

I also like cheese. Be care with how much cheese you consume. Figure 1-2oz per serving 3-5x a week if you need it badly and your life revolves around it. Also, use 1% milk. Unless you already like skim, then stick with skim.

Check packages for the amount of fat:calories. Labeled as “Calories from fat.” If the product is more than half to 2/3 fat, I don’t buy it. This usually goes for convenience meals where the protein quality is just poor.

Otherwise, follow the food guide pyramid, its gotten much, much more helpful as of these days. http://www.eatright.org Very cool functions if you explore and start clicking around. Even a diet/calorie calculator.

If you have questions (I know this is general-ish) ask away.

[notslow]

You are a God! I am going shopping after swimming and a jog today. I'm fortunate because some of the best quality foods in town are under the same roof as my work. In my strip mall we have a quality bread outlet (the smell of their bread wafts into my store all day), a local meat shop and a local farm market all within feet of my store. I think I will start there.Thanks for all the suggestions!

[mmm240]

I'm lazy so I buy prepackaged salads (lettuce, carrots, and a couple others I can't think of ATM). Bag states it's all been washed too. I use Kraft Free which doesn't have any fat and it's pretty damn good.

Oh, and have I mentioned the George Foreman grill yet? It's awesome!

[skydragoness]

+1 for Quinoa, really tasty and high in protein.

Fats- change the fats you eat- get into olive oil. Like, really, get into it. Buy some of the smallest bottles of extra virgin possible and taste everyone of them by themselves as well as heated with plain pasta. You will find one or two that you like more than the others. Use that coupled with good apple cider or balsamic vinegar for dressing if you’re one of those people who pour on gobs (3oz or more) of regular bottled dressing. Squeeze lemon or other citrus on too. As for premade dressings, Ken’s makes the best quality inversely related to the nutrition content. Even their “lites” are very, very good.

Good advice. I'd chime in and say avoid any and all hydrogenated fats. Without question I think this is the reason why a lot of people are in poor health and have heart issues (besides other reasons). Hydrogenated oils/fats are chemically processed to make them 'shelf stable' so they last for years and years. Look for "expeller pressed" when choosing an oil. Olive oil, coconut, walnut, palm and sesame oil are all okay for you as long as they are un-hydrogenated and expeller pressed. Olive oil is a low-heat oil the latter are better for higher-heat cooking.

....and a "lol" to that website the OP posted, the guy on the left looks normal/healthy and the guy on the right looks like he's on 'roids. Not attractive IMO.

[etschell]

the best thing you can do to get in shape is to run, bench, curl and do push ups and sit ups. thats all i do (besides shooting hoops once or twice a week).

[frapjap]

+1 for Quinoa, really tasty and high in protein.

Good advice. I'd chime in and say avoid any and all hydrogenated fats. Without question I think this is the reason why a lot of people are in poor health and have heart issues (besides other reasons). Hydrogenated oils/fats are chemically processed to make them 'shelf stable' so they last for years and years. Look for "expeller pressed" when choosing an oil. Olive oil, coconut, walnut, palm and sesame oil are all okay for you as long as they are un-hydrogenated and expeller pressed. Olive oil is a low-heat oil the latter are better for higher-heat cooking.

....and a "lol" to that website the OP posted, the guy on the left looks normal/healthy and the guy on the right looks like he's on 'roids. Not attractive IMO.

+1 great advice on what I missed on oils. I was running out of time to post before I had to leave and as soon as I got in my car I thought, "DAMN!" Good catch!

[drksolest]

hey has anyone ever gotten the contour ab belt?

got up at 5:30am n saw the infomercial for it... kinda want it! hahaha

[marlin29311]

If we could all get awesome bodies by slapping some device on a muscle group, everyone would be toned and ripped.

Don't buy the hype! Seriously, it won't do anything except make your wallet lighter.

[mmm240]

hey has anyone ever gotten the contour ab belt?

got up at 5:30am n saw the infomercial for it... kinda want it! hahaha

I remember something like it years ago, but instead of doing the work for you it gave you a little shock when you relaxed the muscles. So it made you constantly keep them flexed, that one probably worked.

[drksolest]

i've never been much for those "non working out work outs" but i wanna try it, or find someone that has it to try theirs just to see what it feels like.

i'm sure it wouldn't work for losing tons of weight or anything but i'm small to begin with n' think something like that might work to tone.

idk, thanks /sorry for the thread jack

[rc1honda]

I use the max ot workout it works for me cuz i don't have a lot of time and it works fast when you take protein and eat right. http://ttp://startingstrength....x-OT . Here is a link i will let you search on it further. i stared this as a relative beginner to weight training but i was always on shape from sporst and boxing and it had been great for me and a couple fo my buddies. Try it out.

[rc1honda]

Ive been thinking about buying this:

http://www.hammacher.com/publi..._care

Because I still can't walk and I sit around all day on NICO and playing xbox. Figure I might as well peddle while im doing nothing.

Those thingd are a waste of time.. makchines in general are a waste of time. Some do the job but free weights is the only way to notice any kind of gain and change in muscle strength and tone.

[Looneybomber]

Ask this guy. I think he knows a thing or two...

[hachiroku781]

i got rid of my fantastic flab by playing Basketball, and running in the morning on the beach. Its awesome.

[notslow]

ok so for the last 4 days I have been swimming laps, each time increasing the amount I do. This morning I woke up much earlier than usual and did a jog followed by a cereal breakfast. In the later morning I followed up with fruit and juice and tonight after work I will do some light stuff at the house. I will start with push ups, sit-ups, and chin ups and then tomorrow I think I will go to the gym.

[etschell]

it also depends on what your goal is, getting ripped and building muscle, or toning your body to get in shape. i would tone to get in shape, too much muscle for your frame is a waste - and it doesnt mean your body is healthy.