Exercising.

Hey guys, i'm 6ft 4 and weight 11 and half stone (161 pounds).

Anyone know any tips on how to get into good shape and tone my body? I currently have a bike machine (which tbh, won't make a difference but still fun) and a jump rope that has 1LB weight on each handle. (Looked better in the shop than others).

Could anyone suggest any exercises and eating pattern I should try to follow? I know running is good and I like around a lake so can do 3 mile runs, but how many times a week should I do it? I heard exercises like crunches are good aswell. Not really looking to go to the gym or get any fancy equipment just get into good shape for my holiday in 2 months. So the pressure is on to look good!

Here's a picture of myself (09/04/11), I don't exactly do any exercise apart from general walking.
(And what food should I eat, I love food like pasta and tuna and heard that's good stuff, what about breakfast?)

Thanks for any help you post guys.

 

Well, food wise, you should stop using potatoes, bread, pasta, since those contains alot of carbs. Which surely wont help you losing weight.

Cardio wise, jogging, biking is good for starters, and you should try to eat small things like every 3hrs or so. And the eating routine should be the same daily.

No midnight snacks, etc. Lots of vegetables, fish, chicken, meat, rice things like that. Smaller snacks like porridge, berries, yoghurt things like that.

After jogging becomes too easy, you can add some weights to your legs and arms to make it more effective. Maybe lift some small weights at home and do basic crunches etc. The more stable you can keep your life, same eating pattern, enough sleep and exercise pattern will do its job in the long run.

Atleast it has helped me to lose 20pounds + getting shape

 

Thanks for the great advice man, it's great to know it's working out for you! So vegetable wise, which ones are the best? and are bananna's and apples good snacks? Thanks. And do you think i will be able to get into good shape in 2 months starting tomorrow?

Thanks for all advice.

 

I usually add some boiled vegetables with my fish/chicken/meat such as carrots, cauliflower, broccoli, green beans stuff like that.

Apples, bananas are fine snacks, i take some pears too. Some greek yoghurt and add some berries there tastes good and is healthy.

2 months, and i bet you WILL see and feel the difference. I think it took me 1-2 week to start noticing difference when looking to the mirror. And from the beginning you can feel the difference.

But remember that good night sleep is a big part of it!

 

How long is a good nights sleep? 6-8 hours?

 

Id say 7-8 is what healthcare specialists suggest, but i usually have 7hrs a night. Its pretty much different with everyone, since we are all unique

 

Thanks for your advice.

Is Ready Brek a good breakfast meal? and timewise, how many times should I try run? 3 times a week or more? and things like a jump rope, how long should I do for? and situps/cruches/pressups etc. How long would you reccomend doing for and how many days a week?

Thanks for all your help! I appreciate it.

 

When following a fitness routine you should aim at having around 8 - 10 hours sleep a night to allow your muscles to fully recuperate from the stresses that you put them through during physical activity.

If your looking to tone up and get in shape cut out the alcohol or limit it to one night a week, as mentioned above try and get as much fruit and veg as possible and each meal should have roughly 60% carbs, 40% protein and then a side of vegetables.

Example: Chicken fillets, boiled rice (brown) and a side of steamed mixed vegetables

Onto exercise, if you haven't worked out before or followed a strict routine i would suggest starting with 3 days a week strucuture liked so

Monday: Resistance workout followed by a light jog of 3 miles (Bodyweight exercises such as pull ups, push ups, sit ups, crunches. Do a quick google search for some BW exercises)
Tuesday: Rest
Wednesday: Core workout followed by another 3 mile run (Abs and lowerback)
Thursday: Rest
Friday: Same as monday with a 6 mile run at a slower pace rather than a quick 3 mile run

 

Within a sustained pattern of food eating that should include only "healthy" stuff you must do exercise at least 3 times a week. From that point, and taking your own opinion on what you'd like, you must start training hard for a period of time everyday.

Being the case you need to get a general shape for the torso and legs, I'd start by jogging few miles with weights 4 pounds as max right now. Stretch and have something not cold to drink. Continue with a mix of home exercises such as abs, push ups, chin ups and pull ups. Keep hydrated at all times and don't burn the muscles, once you feel it's been enough move to next exercise and continue until your entire body is tired.

Taking my case as an example and supposing you follow the suggestions of the community, you will get in this 2 months you have, around 23 pounds, more shaped body, cardio resistance and a more intelligent way to eat everyday.

 

Thanks again for really helpful advice. Should I continously follow the same pattern and try do a little more over the duration of the week as the weeks role by? trying new exercises etc and cardio.

Thanks for your advice. By running with weights, do you mean taking them in a backpack? thanks. (Sorry if I sound a big thick, this is all new to me)

 

Running with weights - there are arm and leg weights in stores that are used for jogging. You wrap them to your arms and legs.

 

Start off with very basic exercises, standard push ups, chin ups, BW squats then over time as you get more comfortable performing the exercises start increasing the resistance, so that might be increase the reps, decreasing the rest between exercises or even adding weights.

And a quick one on the suggestion about running with weights, I was in the British Royal Marines so we used to run with a weighted backpack alot. For general fitness and toning up i wouldn't advise running with weights, the chance of injury is tripled when you add weights when running because of unneeded stresses to the knees and lower back. I've seen so many recruits get pushed back due to knee and back problems from the load carrying that we did. Stick to running without weights, but as i have mentioned change up the tempo, increase the distance anything to keep your body challenged

 

Thanks.

Thanks for the advice man!

 

Yes, what ministation said.

Oh by the way, if you want to get high-mass muscle, eat protein bars, and 30 mins after exercise muscle only.

 

Thanks for the advice, How do you mean 'and 30 mins after exercise muscle only.'.

Cheers.

 

You don't have to eat protein bars to build mass aslong as you have a balance diet that is high in protein you won't need to supplement anything. Protein bars are actually one of the most expensive ways of consuming more protein in your diet, i would advise a post workout protein shake. Taking protein shakes are alot more common than protein bars for one reason, they are cheaper and you get more for your money. I have posted a link below to show you some of the shakes you can get and some helpful advise on when and how much you should take.

http://www.bodybuilding.com/store/whey.html

 

Thanks for your advice, even the shakes look quite expensive though. Isn't there general drinks that give a good amount of protein? Thanks.

 

I meant something like eat, wait 30 minutes, exercise a lot(not cardio).

 

Milk or egg whites are probably your best bet if you don't want to splash out on shakes.