beginer calistenic tranining prog.?

[leemajaz]

i haven't picked up a set of weights, done push-ups, or anything that could remotely count as a work out for quite a long time. i'm looking to quit smoking( i got 5 packs left) and get back to getting a bit more fit. i'm 5'11 210lbs and i carry most of my excess garbage from the mid-section up. i have waaaaaaay to much junk in these areas. granted i look decent in a shirt but it's time to be comphy taking it off. does anyone know or do any beginner routines that i can
incorporate in to my future workouts?

i don't plan on going to a gym any time soon as well. i'd like to start out with no weights and just concentrating on core conditioning.

[acalliste]

Regarding your wanting to quit smoking, why don't you just throw the 5 packs away and quit now?

[leemajaz]

^^^^bwahahahahahha!!!! you got jokes!!!!! but really, i'd be that much more pissed off that i wasted all that money. i've been thinking about quiting for quite some time. even attempted to do so on many occasion but to no avail. i'm getting to old and to damn lazy.

my mother was an athelete and so was my sister and i . i have it in me but i just gotta get the ball rollin'.


i was also thinking about suplements and a beginner dietary plan as well. all though i hate the notion of having to pre-prepare meals and count calories , i gotta do what i gotta do. i'm starting out with small goals . the first is to stay consistent with my routine.

[acalliste]

I'm gonna be watching this thread like a hawk to see if anyone suggests any workout routine that I might want to try.

But as far as smoking, dude just THROW THEM AWAY. Think of how pissed you'll be at losing that money and use the anger to never buy another pack of cigs again. Saying you don't want to waste the money is an excuse. You've already wasted untold amounts of money on what you've smoked for years. Just throw them away. Do it. Do it now.

[leemajaz]

^^^dayum! the sway you hold over men is insane! you'd be an excellent trainer.
after i read your last post , all i was thinking was "yes mam!"

[acalliste]

I'm a mother, it comes with the territory.

I had to rip my kid a new ass yesterday to make him go vote in the primaries. His school registered him to vote, and his friend had him convinced there was no way they could have registered as a Dem or Rep since he didn't do it himself. Then he made the mistake of raising his voice to me (we were on the phone) and I had to inform him that I would be glad to jump on my bike and go track down the city bus he was on, and pull his ass off of it and straighten this out.

Needless to say, he voted and was able to vote for a Dem after all.

Don't EVER talk back to your mother.

[leemajaz]

meeeeeeyow! anywho, do you work out work out occasionally? any pointers you can give me?

[acalliste]

Oh hell no, I have no pointers. I have an elliptical in my living room, and until I sprained my ankle a little over a year ago, I was on it almost every morning for 20 minutes. But I couldn't get on it for about 3 months while my ankle healed and I never got back into a routine.

Before I got the elliptical (in 2003 or early 2004 I think), I never worked out at all. Ever. I would ride my bicycle occasionally, and for a few years went clubbing almost every weekend, so that was a good work out (I rarely drink). But other than that I am the personification of laziness.

I'm just jacking your thread waiting for someone who can help you to see if it helps me too.

[binx_19]

if you are worried about losing money go to the local high school and sell them $1 a cig...
J/K

but seriously just toss the cigs now.

so you want to get rid of the mid section. hmm.

lets see try a simple circuit, i always used those to get me started at the beginning of track season when i was younger.

here is what you gotta do
warm up: 1/4 mile in 2 minutes on the treadmill
do some stretching, mainly legs.
this would work far better if you were able to use a track if you have one at your gym then great.

Here goes:

Run 30 seconds on tread mill or 100m 15-20 seconds
10 push ups
Run
25 crunches
run
15 burpees
run
sky divers 20 seconds, lay on stomach and lift legs and arms off ground (looks like a skydiver)
that is one lap on a traditional track, Do it for 1 mile.

[DaveINM]

I'm with Acalliste...THROW THE 5 PACKS AWAY! That's the only way to quit...COLD! Trust me! Just do it...don't be a sissy. Think of it this way...It cost you $20 to quit... gives you incentive not to start again cause then you wasted $20.

Check out the workout in this manual. It's pretty good. All dumbells.

http://www.dleventhal.com/misc-image...552-Manual.pdf

[leemajaz]

Originally Posted by binx_19

if you are worried about losing money go to the local high school and sell them $1 a cig...
J/K

but seriously just toss the cigs now.

so you want to get rid of the mid section. hmm.

lets see try a simple circuit, i always used those to get me started at the beginning of track season when i was younger.

here is what you gotta do
warm up: 1/4 mile in 2 minutes on the treadmill
do some stretching, mainly legs.
this would work far better if you were able to use a track if you have one at your gym then great.

Here goes:

Run 30 seconds on tread mill or 100m 15-20 seconds
10 push ups
Run
25 crunches
run
15 burpees
run
sky divers 20 seconds, lay on stomach and lift legs and arms off ground (looks like a skydiver)
that is one lap on a traditional track, Do it for 1 mile.

burpees?????


i have a school track less than 1/4 mile from me so this will work out.
should i start with the 1/4 mi. routine first then progress?

or should i take it to the limit the first time out? i know damn well i won't be able to do a mile as of yet( i'm a terrible runner) so shold i just go untill i puke? i can do that

[acalliste]

Maybe you need to drink one beer per burpee.

[binx_19]

Burpees:
circuit training programs - post yours if you got one.
ok, if you cant do 1 mile, start with the 1/4 mile for a week or two, then bump it up to a half mile, and so on till you get to the 1 full mile.

and also dont take it to the limit right away, or else you set yourself up for failure. if you cant do the number of suggest reps for push-ups, burpees, skydivers, or crunches; cut the reps in half.

[binx_19]

i guess if you want to make other adjustments, you could run 25 meters or 50 meters also, to give youself some more of the exercises, if i were you i would run 25 meters do a set for 1/4 mile.

[Goin Ape Nutz]

Originally Posted by binx_19

Burpees:
circuit training programs - post yours if you got one.
ok, if you cant do 1 mile, start with the 1/4 mile for a week or two, then bump it up to a half mile, and so on till you get to the 1 full mile.

and also dont take it to the limit right away, or else you set yourself up for failure. if you cant do the number of suggest reps for push-ups, burpees, skydivers, or crunches; cut the reps in half.

Good ideas here. You seem to be in the contemplation stage of change. I have no doubts you intend to quit smoking, but the "i'm gonna be wasting money" excuse is just that, an excuse. Give them to a friend who is not as fortunate as you to see that they want to change their life.

On that note, this is going to have to be a lifestyle change. If you were approaching it as a "i need to get in shape cause i'm sick of the way i feel/look" thing, transition that into a lifestyle change. DON'T SUPPLEMENT. I repeat, DO NOT supplement. The main thing you should be focusing on is getting started on a program, and eating healthier than you are right now. There is plenty of info on how to do that, so I'll let you do the research, but don't think you have to throw out everything in your kitchen and start counting every calorie, fat molecule, carb chain or protein. If you like potato chips, eat corn chips instead (great with salsa), if you like burger king, make lean burgers at home and top them with colorful vegetables (tomatoes, dark lettuce/spinach, red onions...), if you eat a donut or a sugar cereal switch it out for something even a bit more healthy... say honey bunches of oats, instead of whole milk, cut down to 2% or 1% milk... simple things like that spread out over your entire eating habits will make the change seem less daunting and help you gradually change your lifestyle.

Now to exercising. Burpees are great, but with your habitual smoking and lack of moderate activity for a while (I assume I guess), those might be a bit more than you should start with. The involve level changes, which can affect blood pressure. Smoking, as i'm sure you know, affects blood pressure... I shouldn't have to spell it out for you, but you could get light headed or worse if you start with something really strenuous. Simple stuff like jumping jacks, mountain climbers, body weight squats, walking lunges, pushups... that's what you should be aiming for until you can do several repetitions of each exercise (by several I mean at least 10). Walk a mile.. if that's easy, pick up the pace, if that's easy, make it a mile and a half or two.. if that's easy, try jogging 1/4 mile, walk a 1/4 mile, jog 1/4 mile, walk 1/4 mile. If that's easy, then start thinking about jogging a whole mile, or walking 3 miles or more.

That's just a basic idea of where I think you should start. I don't know you, we haven't done a proper test or analysis or anything so I'm not going to tell you exactly where to start, but do what is comfortable for you and realize... this is a LIFESTYLE change, not just something to do cause you are bored

Good luck and keep us posted. There is a thread here where people are posting their workouts they do for the day... kind of a motivation from the fellow members kind of thing. I invite you to keep up with it there.