ZERO Exercise, all BUM - Need Advice.

[mAzTT]

Okay, i am REALLY pumped up ever since i read John's site (last wednesday).
I have made meal plans already, and exercise plans are already made out by john..[ Im 20, 5`8 and weigh 90 KG's, VERY FAT. ] So i wanna start early,.. and thank god for this thread.. really pumped here.. :db:

But there is one problemo

I have not exercised in the last 9 years.Not a single JOG, NOTHING..so i need advice on how to start the workouts the proper safe way(cardio/muscle building), in a gradual manner, and still acheive what john did within a year plus.. Awaiting kind advice...

Thank you in advance guys.. !

[Mahdimael]

I would say that you need to start slow. If you know you haven't gotten any exercise in a while, you know that it's going to be tough. Find a good starting amount for weights (try the Max-OT method listed elsewhere on the forums to build muscle, and do cardio for 10-15 minutes at a speed you can handle, even if it's just walking speed. After a week, try upping the weight/speed, and so on. Overdoing it is only going to injure you and be a set back on your road to success.

[Sral]

Originally Posted by Mahdimael

I would say that you need to start slow. If you know you haven't gotten any exercise in a while, you know that it's going to be tough. Find a good starting amount for weights (try the Max-OT method listed elsewhere on the forums to build muscle, and do cardio for 10-15 minutes at a speed you can handle, even if it's just walking speed. After a week, try upping the weight/speed, and so on. Overdoing it is only going to injure you and be a set back on your road to success.

I would disagree and not recommend the Max-OT "repping until faliure" route to anyone in this situation. Personally I would do a couple weeks of circuit training at the gym on machines (so when you realize you have no strength in _______ stabalizing muscle you don't swing a dumbell back on shoulder press and rip your rotator cuff.).

I'd also start moderate excersise on a treadmill/eliptical machine (advantage there is it's much easier on the knees than a treadmill), and then after you feel "better" (you'll feel it after a few weeks/months), move onto HIIT if that's what you want.

But don't rep to faliure immediately using Max-OT, that's a great way to injure yourself.

[mAzTT]

Originally Posted by Sral

I would disagree and not recommend the Max-OT "repping until faliure" route to anyone in this situation. Personally I would do a couple weeks of circuit training at the gym on machines (so when you realize you have no strength in _______ stabalizing muscle you don't swing a dumbell back on shoulder press and rip your rotator cuff.).

I'd also start moderate excersise on a treadmill/eliptical machine (advantage there is it's much easier on the knees than a treadmill), and then after you feel "better" (you'll feel it after a few weeks/months), move onto HIIT if that's what you want.

But don't rep to faliure immediately using Max-OT, that's a great way to injure yourself.

Thanks for your support guys,.. ill look into it, some suggest to start everything light for one month, warm up jog on the treadmill for 5-10 mins or so, then onto weights(lights-then gradually turn it up), then cardio..

[Sral]

Originally Posted by mAzTT

Thanks for your support guys,.. ill look into it, some suggest to start everything light for one month, warm up jog on the treadmill for 5-10 mins or so, then onto weights(lights-then gradually turn it up), then cardio..

yeah, I think the real key is to make sure you don't rush into things to avoid injury.

example: I'm pretty active, but was in a motorcycle accident 1.5 years ago that crushed my thumb/wrist. When I started seriously working out again (about 4 months ago), I didn't think anything of it, jumped on the bench, and would've dropped the weight on my chest if my spotter hadn't been alert. Reason? My right wrist, had ZERO strength in all the stabalizing muscles.

Especially if you were active in the past, you may think "well gee, I was benching XXXlbs. then, so I'll go at 70% of that, when I'd recommend starting REAL light, to get your joints/body accustomed to the movement again.

Good luck, it's much more satisfying to have a couple weeks of "boy this is easy, I can't wait to turn up the heat" as opposed to "$hit this was great for the first two days until I tore something in my knee/shoulder/etc.

Cheers,

[Mahdimael]

I stand corrected