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Where to start? #7248661 08/08/18 12:17 AM
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I havenít ever really worked out. Use to play a lot of sports and was always in shape but that was a long time ago. I have had some back problems a few years ago and donít do near as much Manual labor as I used to so I am out of shape to say the least. I am really going to get back into bow hunting this year and would like to get in shape and start working out. But I donít have a clue as to what exercises to do or where to start. Iím not big on going to the gym just to work out but I do have acces to the gym at my apartment and it is pretty nice.

All that to say where should I start and with what kind of workouts should I focus on. I am 6í3Ē and around 190 ish pounds and flat out of shape.

Re: Where to start? [Re: wburke2010] #7248845 08/08/18 03:51 AM
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For starters, just do 50 pushups, 50, sit ups, 50 sure squats every day until your muscles are used to it, then add some things. 50 burpees would also take the place of those other things.

If you do that every day, you'll have a decent cardio base in 2-3 weeks, you just gotta keep ramping it up. You'll know you're getting stronger when you start stringing more push ups together.


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Re: Where to start? [Re: wburke2010] #7248993 08/08/18 12:45 PM
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Thanks. Have no clue what a sure squat is, but I will look at up. Ainít no way I could do 50 push ups at once right now. How would you recommend doing it? In sets of a certain amount?

Re: Where to start? [Re: wburke2010] #7249097 08/08/18 01:51 PM
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Go to exhaustion on each exercise. Rest a day. Day 3, do the exercises in a circuit, completing 80% of the # you completed when you went to exhaustion. Complete three circuits, going to exhaustion on the second and third round. You're not overweight, and not working with heavy weights, so IMO you could do this daily. Give yourself a couple of weeks and max out again on rep's. Increase based on your new max.
Originally Posted By: wburke2010
Thanks. Have no clue what a sure squat is, but I will look at up. Ainít no way I could do 50 push ups at once right now. How would you recommend doing it? In sets of a certain amount?


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Re: Where to start? [Re: wburke2010] #7249374 08/08/18 06:04 PM
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Originally Posted By: wburke2010
Thanks. Have no clue what a sure squat is, but I will look at up. Ainít no way I could do 50 push ups at once right now. How would you recommend doing it? In sets of a certain amount?


Air squats, I thought I corrected it.

And yes, do as many as you can, move to the next exercise and do as many as you can, until all 50 are done.


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Re: Where to start? [Re: wburke2010] #7249698 08/08/18 11:47 PM
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I agree w kwood but I start w 100 pushups over course of a few weeks or a month then add extra exercises


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Re: Where to start? [Re: wburke2010] #7249974 08/09/18 07:15 AM
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If you want to lift at your apartment gym take some pics or list the equipment they have there and how many days a week you want to workout and I'll write a program for you.

Re: Where to start? [Re: wburke2010] #7255083 08/14/18 11:07 AM
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Start with stretching and light cardio


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Re: Where to start? [Re: wburke2010] #7255488 08/14/18 06:03 PM
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Thanks guys. Kwood I will start with you suggestion and go from there. Iíll take a look at and see what all is in the gym at the apartment and make up a list.

Re: Where to start? [Re: wburke2010] #7268057 08/26/18 06:56 PM
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I need a fresh start also at 6í3 290 scared

Re: Where to start? [Re: wburke2010] #7268446 08/27/18 04:11 AM
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I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


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Re: Where to start? [Re: 2Beez] #7270590 08/29/18 01:49 AM
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Originally Posted By: 2Beez
I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


You need to eat for your body type and count macros. Then you need to push a lot of heavy weight around.


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Re: Where to start? [Re: 2Beez] #7274667 09/02/18 04:43 PM
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Originally Posted By: 2Beez
I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


Follow an established weight lifting and nutrition program. There are literally thousands of them available for free online. If you are going to lift at a gym, two favorites of mine to look into are PHAT and FST-7. I have these already written out in google drive spreadsheets where you can use the app at the gym and track what weights your lifting and what exercises you have that day. Happy to share.

Pushups and air squats is not at all what you need to gain muscle. Unless you're extremely obese and just need to do SOMETHING that's a pretty poor guideline for any sort of actual muscle-gaining program.

Re: Where to start? [Re: wburke2010] #7275022 09/03/18 01:42 AM
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Start with cardio and build up your endurance....cardio is going to be the most important part...starting light and seeing progress will keep you interested versus killing yourself and dropping it after a few weeks. Walk a mile or two every day for a week...then add a mile...after 3 weeks start lifting weights...do not kill yourself...light weight, high number of reps...or just do body weight exercises...start keeping track of what you can do and then challenge yourself every week, preferably on a Friday, or when you can rest a couple of days. If you push yourself to exhaustion, you need to rest 72 hours and allow your muscles to rebuild, or you increase the risk of injury.

Walking the neighborhood is usually a lot more interesting than a treadmill...and change up your route every day, or two, or you'll get bored with it. And start watching what you eat....

Re: Where to start? [Re: 2Beez] #7275262 09/03/18 02:14 PM
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Originally Posted By: 2Beez
I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


I've got several thousand feet of brush to clear and fence to build. You can get your work out in, and I won't charge you a dime.


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Re: Where to start? [Re: Exbellicus] #7275268 09/03/18 02:19 PM
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Originally Posted By: Exbellicus
Originally Posted By: 2Beez
I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


Follow an established weight lifting and nutrition program. There are literally thousands of them available for free online. If you are going to lift at a gym, two favorites of mine to look into are PHAT and FST-7. I have these already written out in google drive spreadsheets where you can use the app at the gym and track what weights your lifting and what exercises you have that day. Happy to share.

Pushups and air squats is not at all what you need to gain muscle. Unless you're extremely obese and just need to do SOMETHING that's a pretty poor guideline for any sort of actual muscle-gaining program.


If you read what I wrote to him, that's not at all what I recommended.


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Re: Where to start? [Re: KWood_TSU] #7275303 09/03/18 02:42 PM
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Originally Posted By: KWood_TSU
If you read what I wrote to him, that's not at all what I recommended.


Huh? You recommended for 2Beez to lift weights and count macros which I also agreed with and expanded on with some program recommendedations.

No offense intended

Re: Where to start? [Re: Exbellicus] #7275413 09/03/18 04:44 PM
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Originally Posted By: Exbellicus
Originally Posted By: KWood_TSU
If you read what I wrote to him, that's not at all what I recommended.


Huh? You recommended for 2Beez to lift weights and count macros which I also agreed with and expanded on with some program recommendedations.

No offense intended


I gotcha, read it in a different light.


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Re: Where to start? [Re: wburke2010] #7276091 09/04/18 12:19 PM
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Regardless of age and goal it is recommended to start any program with a visit to the doc and get updated blood work as a basis. In addition, starting with body weight and gravity tasks to ensure proper form prior to externally loading can help acclimate your body. Especially if you have not lifted in years or at all. I consult with many who have been provided a program or found something on the interweb and while the basis is solid it did not fit their specific needs/goals. Moreover, they could not physically perform many of the prescribed movements correctly and injury set in or other chronic issues showed up. Building muscular tone and building muscle are different and should be approached as such. Adding mass is a product of 2 things: 1. Nutrition/hydration/rest; 2. Volume lifted.

Re: Where to start? [Re: wburke2010] #7277060 09/05/18 06:58 AM
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I agree, there is more to a workout program than just building the main muscles each exercise is targeting. You have to build up and stretch all the supporting muscles, tendons, and ligaments too or you're begging for injury.

Re: Where to start? [Re: FiremanJG] #7283533 09/11/18 04:30 PM
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Originally Posted By: FiremanJG
Originally Posted By: 2Beez
I have been 6'1 since high school and weigh 160. I need to to do something too. I have no muscle mass at all.


I've got several thousand feet of brush to clear and fence to build. You can get your work out in, and I won't charge you a dime.


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Re: Where to start? [Re: wburke2010] #7295870 09/24/18 03:25 PM
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your best way to get back in shape is to go help fireman build fence

lifting weights are for sissies

work like a farmer/landowner and you'll be in shape for the rest of your life

you need low intensity and long duration

I've got fences to do, water lines to run, gravel to spread, firewood to cut
Like fireman. I won't charge you a dime and you'll do yourself a lot of good


Last edited by cabosandinh; 09/24/18 03:26 PM.
Re: Where to start? [Re: cabosandinh] #7304790 10/04/18 03:39 AM
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Originally Posted By: cabosandinh
your best way to get back in shape is to go help fireman build fence

lifting weights are for sissies

work like a farmer/landowner and you'll be in shape for the rest of your life

you need low intensity and long duration

I've got fences to do, water lines to run, gravel to spread, firewood to cut
Like fireman. I won't charge you a dime and you'll do yourself a lot of good



What if I lift weights, but I've built my share of fence? Am i still a sissy?


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Re: Where to start? [Re: KWood_TSU] #7305551 10/05/18 03:25 AM
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Originally Posted By: KWood_TSU
Originally Posted By: cabosandinh
your best way to get back in shape is to go help fireman build fence

lifting weights are for sissies

work like a farmer/landowner and you'll be in shape for the rest of your life

you need low intensity and long duration

I've got fences to do, water lines to run, gravel to spread, firewood to cut
Like fireman. I won't charge you a dime and you'll do yourself a lot of good



What if I lift weights, but I've built my share of fence? Am i still a sissy?


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Re: Where to start? [Re: wburke2010] #7309718 10/09/18 07:45 PM
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The most important things are to find a workout you like and will continue do do past the first week and to eat clean while watching your calories. For me that meant joining a boxing class and eating lots of veggies and lean protein.

I recently started throwing kettlebells around. I don't know if yout apt. gym has any or not but it's an amazing workout. I downloaded a kettlebell app for my phone and watched youtubes to learn the exercises. It is possible to burn 100 calories per 10 min. of kettlebell. It works multiple muscle groups and combines strength and cardio. Plus you can do it anywhere. 2cents

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