Workouts to get up to shape (again)

[Will]

After year and a half without no real sports activity I got out of shape. The whole sitting all day behind a computer then going to school eating and sleeping routine took it's toll.
I want to regain shape again and I don't know how to. I don't wanna play basketball anymore, I'm just not happy with it and I don't wanna do any sports because it would take a lot of my time. Of course school comes first now as I switched schools and got a shitload of exams to pass, but I really need to "feel" healthy again. I'm a bit overweight but I'm loosing my body weight so that plus the exercises would go very well. I'm 192 cm tall and have a good construction, so I really think that my body mass should match the musculature. I did a lot of wood chopping and been carrying 65 kg cement bags to the construction yard, so yeah, I'm weak in one part of the body, but not with the whole, because of my build.

So what do you think what would be a good way to start off and build up a decent musculature? What kind of exercises and what kind of equipments should I use?
Please try not to propose any exercises that would strain my foot a lot because a car ran over it and a few bones cracked my toe got messed up  badly.

Thanks in advance and sorry for this text of wall ahead of you, I'd be grateful if you'd answer.

[Überschall]

I don't wanna do any sports...

Well, then what the fuck do you want?

...because it would take a lot of my time.

Awwww come on.

[Mancer]

Heres what I did to lose weight. 3 easy steps!

Smoke a LOT of weed (Increases metabolism!)

100 sit ups and 40 push ups before bed and after you wake up. Increase this as time goes on

Eat salad, don't be a pig and eat snacks.

Lost 23 pounds and still counting!

[a-4-year-old]

Lift? Weights? instead of being a twig you could look like a man.

[Will]

I don't have time for sports because of school and the time I need to get to school. I spend more than 3 hours a day going to and out of school. If I'd train something, I'd need to go to the same town so I'd spend 5-6 hours a day travelling... and the studying and stuff. Please don't make me go there

Date Posted: 04-12-2007, 17:41:50I'm not a twig, I'm massive, but I need some musculature to get my shape

[Überschall]

I don't have time for sports because of school and the time I need to get to school. I spend more than 3 hours a day going to and out of school. If I'd train something, I'd need to go to the same town so I'd spend 5-6 hours a day travelling... and the studying and stuff.

In which province of Turmekistan do you live?

[KorrupT MerC]

I go to a gym once a week (every friday) but in between that i dont feel right, so i do a home-based work out until the next friday.

It all depends on what you want to build up, i go for upper body, lower body is easier in a gym, but my work out consists of:

Dumbells - arm curls - for biceps
Pushups - for chest/triceps/back
Ab wheel (or sit ups) - for abs

I cant tell you how many to do in a day because it varys for everybody, so when doing arm curls find a weight that will tire you out within 10-15 reps for faster mass. This routine works great for me, but im not overweight, i'd say im underweight(high metabolism, gotta love it) so im trying to put weight on instead of lose it, since its nearly impossible for me to get fat.

[Psycho]

I had the exact same situation. This worked out for me when I quit sports and joined a professional gym right next to my school.
Now me and a couple of classmates go to the gym every day (or whenever we can) I mostly do weights.

[Iron Man]

probly the best thing you can do is just do the conditioning for the sport but dont try out for the team. time saver, great exersizes, and with your peers

[The Philanthropist]

Go running for 20 minutes everyday.

[Graham]

I would say run, I have lost a crapload of weight from running.

[Yes]

Do areboics like high knees then switch to pushups then situps then sprints. Just do those one after another. If you do that well the heat is on then you will sweat. Then the next day you will probably feel sore. So basically just workout everything until your tired.

[BondJamesBond]

Ok, here are some things you can do, so you're multi-tasking.

I put a 20 pound weight in the shower. Not only does it keep me warm (so I don't get this freezing blast when the water turns off), but it's good a way to wake up.
When walking to classes, take a longer route or one with more stairs. Maybe you can follow your friend so you can chat a bit more.
Do more things standing up. If you're browsing the forums, put the laptop on the counter. Eat your after-school snack standing up.
Finally, eat more food in the morning, and cut back on your dinner and lunch.

These are really small steps that may make a little difference - but if you're in need of a total makeover, prepare for hours in the gym whether you like it or not.

[TheRunningGag]

hit the gym

[7th_account]

Hmm... I'm in the same boat as you. I'm too poor to go to a gym, I don't have time for sports, I live in a ghetto so I can't jog at nights, and I've started consuming more alcohol now in the university.

The easiest solution I found was replacing as much coke, juice and energy drink as possible with water and black coffee. And try to do as many pushups and situps as feasible before the last meal of the day.

[Pie]

I live in a ghetto so I can't jog at nights.

Made me laugh.



It depends on what equipment you've got if you've got nothing try stretching and lifting anything, like go find i big rock. Make sure you lift with your knees though, or you will hurt your back, which is bad. If you have got equipment, then work it up to a point were you can do massive amounts of reps without dying( I've only got one set of weights so i do about 40-50 curls per arm until i'm screwed)
Also try jogging or situps/pushups/pullups ect. Just do what you find easiest and work from there. In any case you should try and consult a nutritionist and go to a gym to get the best results.

[Will]

thanks for the replies. I've a diet already and I eat less for dinner and more for breakfast. Also I drink alot of water and pure, natural juice (with no sugar added, homemade). I've given up on drinks with added sugar, cause I could drink like 2 litres of coke a day, and thats more sugar than eating a juicy pie...

I had a really good room bicycle, but my sister took it. But thats not the problem since I walk minimum 2 hours a day, and at least half of it is uphill.

What should I do to strengthen my back? From all this sitting my back muscles weakened.

[BondJamesBond]

Wait if you walk a minimum of 2 hours a day and you're lugging around your heavy backpack, the problem is probably in your diet. Wait 2 hours after eating dinner before going to sleep, and avoid doing anything super lazy like lying in front of the TV. Maybe do some homework. Also, since you said you could drink 2 liters of coke a day (don't worry, I can too!), I imagine you're the person who eats everything that is given to him... As stingy as that may sound. That being said, simply ask whoever makes the meal in the house to lower the portion sizes. It's been proven that you tend to eat more if you have more food available.

[Will]

I don't eat that much, it's my metabolism. I don't eat pork too much, or any meat except poultry. I'm rather picky about the stuff I eat and I really dislike greasy food, it makes me vommit. I noticed that whenever I cook, I don't eat as much. And I tell ya I cook better than my mother.

I tried to go on a strict diet like my sister(26) who has diabetes and she must watch carefully what she eats. But I failed doing that because the food isn't so delicious. (there are some exceptions though)

And to break a myth about diabetes, just 37 percent of people that have it are fat. And my sister is a knocker

[Mangled*]

Okay, well if you're skinny like you say you are then you need to get yourself back up to weight. And then when you're a little bit over your ideal weight you can begin eating healthily again and gradually building up a more and more intense work-out routine.

Find something that works for you... it won't work for you if:

A) You don't enjoy it

or

B) You can't begin feel the results within 2 or 3 weeks (which means you aren't pushing yourself enough.