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Help Mafoofan Help Himself

Discussion in 'Health & Body' started by mafoofan, Feb 17, 2011.

  1. mafoofan

    mafoofan Well-Known Member

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    Okay, I need help. For the past nine years, I've avoided working out and going to the gym, while essentially eating whatever the hell I felt like. Now that I'm approaching 30, I realize that I've fallen desperately out of shape. I'm not fat or overweight, but soft and prone to weight fluctuation.

    Here's what I'm looking for: (1) an intense workout routine over the next couple of months that will get me into shape, which I can do from home, and (2) a long-term, lower effort routine that I can keep up relatively easily. I don't want to gain bulk, but trim down a bit and gain definition.

    Another limitation: my job has incredibly unpredictable hours that tend to be very long, so I need something manageable. If I really, really push myself, I can probably do 45 minutes to an hour, five days a week.

    Is this possible? If so what do you recommend? Thanks
     
  2. TRINI

    TRINI Well-Known Member

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    Try Beachbody's Power 90 or P90X programs.

    I've worked out at home for the past 2-3 years using the P90X and P90X+ programs.

    You'll need to get some equipment though. Pull up and some weights.
     
  3. mm84321

    mm84321 Well-Known Member

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    Mafoofan, what does your current diet look like? Be aware that hours in the gym will be wasted if you are not eating properly.
     
  4. Thomas

    Thomas Well-Known Member

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    Try Beachbody's Power 90 or P90X programs.

    I've worked out at home for the past 2-3 years using the P90X and P90X+ programs.

    You'll need to get some equipment though. Pull up and some weights.


    Agree on the P90X.
     
  5. ALFAMALE

    ALFAMALE Well-Known Member

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    Try and fit a 45-hour run/swim every few days, along with what ever weight program you choose.
     
  6. CDFS

    CDFS Well-Known Member

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    Brah, just lift 5*5 and eat, eat, eat.
     
  7. mafoofan

    mafoofan Well-Known Member

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    Try Beachbody's Power 90 or P90X programs.

    I've worked out at home for the past 2-3 years using the P90X and P90X+ programs.

    You'll need to get some equipment though. Pull up and some weights.


    Weights I can do. Pull-up bar, I don't know--depends if it will work with the door frames in our apartment.

    I thought P90X was for people who were already fit? I'm ashamed to say I don't really qualify under that heading.

    And what about maintenance? I can't and won't keep up 45-60 minutes, 5 days a week.

    Mafoofan, what does your current diet look like? Be aware that hours in the gym will be wasted if you are not eating properly.

    I minimize junk food, but eat dessert when it looks good. Little to no fast food. Mostly home-cooked stuff.

    Try and fit a 45-hour run/swim every few days, along with what ever weight program you choose.

    That will be tough to do. I used to run everyday in college, but I'm not sure I have the willpower to keep it up these days.
     
  8. mafoofan

    mafoofan Well-Known Member

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    Brah, just lift 5*5 and eat, eat, eat.

    5*5?
     
  9. Svenn

    Svenn Well-Known Member

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    Try and fit a 45-hour run/swim every few days, along with what ever weight program you choose.

    I agree, don't waste money on unnecessary programs or whatever. If it has to be from home, get a rowing machine (concept 2) or treadmill for aerobic training, and then a pair of dumbbells for weight training. For the weight training, just do as many reps as you can for every given muscle group twice a week.

    At your size (and all of us skinny guys) our bodies don't change much whether we're lifting or not, so you don't need to worry about doing exactly the ideal number of reps or whatever. Diet also isn't that important, you can still probably eat whatever you want if you're reliably exercising.

    Whatever you do, just stick with it for the initial couple months... after that it becomes second nature and you'll want to do it.
     
  10. CDFS

    CDFS Well-Known Member

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    5*5?
    Sorry, feeling lousy today and apparently felt the need for dumb humour. Just repeating stuff I read on the health forum. Good luck with reaching your goals. When I was about 28 I got back into shape by swimming 3-4 times a week for 30-45 min. Mostly free stroke. Felt great. That's not from the home though.
     
  11. Scrumhalf

    Scrumhalf Well-Known Member

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    Do you know how many calories you are taking in? 75% of the battle is at the table, not at the gym. If you cut down on carbs, keep your calories about 500 below maintenance and do a reasonable amount of exercise 3 or 4 times a week, you'll lean out. But if you you overeat (I'm not talking about junk food, just total calories), you will not make progress.

    I will recommend what I always recommend to beginners. Do an honest estimation of how many calories you are ingesting each day. That's the first step.
     
  12. mafoofan

    mafoofan Well-Known Member

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    ^^^ Thanks Svenn. I think I would benefit from a program though--I don't have the discipline to keep it up on my own.
     
  13. mafoofan

    mafoofan Well-Known Member

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    Do you know how many calories you are taking in? 75% of the battle is at the table, not at the gym. If you cut down on carbs, keep your calories about 500 below maintenance and do a reasonable amount of exercise 3 or 4 times a week, you'll lean out. But if you you overeat (I'm not talking about junk food, just total calories), you will not make progress.

    I will recommend what I always recommend to beginners. Do an honest estimation of how many calories you are ingesting each day. That's the first step.


    Oh, I know I over-eat. I love food. Considering my size, I should probably be eating 1400-1600 calories a day, when I'm actually eating over 2000.
     
  14. Master-Classter

    Master-Classter Well-Known Member

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    I was just going to recomend P90X.

    also, don't underestimate the value of flexibility/toning, not just strength. Doing some stuff like yoga and pilates will actually improve your posture and flexibility which may be more appropriate given your (and my) stature. Packing on pure muscle isn't the way to go IMO.
     
  15. Scrumhalf

    Scrumhalf Well-Known Member

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    Oh, I know I over-eat. I love food. Considering my size, I should probably be eating 1400-1600 calories a day, when I'm actually eating over 2000.

    You have to run a calorie deficit to make progress. There's no two ways about it. Either you cut down your intake, or you put in enough cardio to run a deficit. Your choice.

    I would recommend:

    1. Estimate your daily maintenance calories. Easy to do - just google for online bmr calculator. Estimate your BMR and then multiply with a multiplier for sedentary (typically 1.2 or so). That will give you your maintenance calorie level.

    2. Make an honest assessment of what you eat every day and run a deficit, either by reducing your intake or by doing enough cardio to run a deficit. Either way, the key is to run a deficit.
     
  16. TRINI

    TRINI Well-Known Member

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    Weights I can do. Pull-up bar, I don't know--depends if it will work with the door frames in our apartment.

    I thought P90X was for people who were already fit? I'm ashamed to say I don't really qualify under that heading.

    And what about maintenance? I can't and won't keep up 45-60 minutes, 5 days a week.


    Power 90 is the precursor to P90X. You can try that first and then see if you're fit enough for P90X.

    You should be able to find a pull up bar that works with your door frame easily. The alternative is using resistance bands but I personally doubt you'll see the same results.

    As for maintenance, P90X+ has been awesome for me. The workouts are shorter than P90X.
     
  17. embowafa

    embowafa Well-Known Member

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    There's a reason everyone is recommending P90X...it's because it works (if you stick to it)

    The other one people should recommend is the Insanity Workout. This is ALL body weight exercises and does not involve any weights or pull up bars. This is another one that if you stick to, you WILL see results. Plus, I believe it's only a 60 day cycle.

    So there you have it...P90X or Insanity are great home workouts. Do them!
     
  18. Raoul Duke

    Raoul Duke Well-Known Member

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    Do you know how many calories you are taking in? 75% of the battle is at the table, not at the gym. If you cut down on carbs, keep your calories about 500 below maintenance and do a reasonable amount of exercise 3 or 4 times a week, you'll lean out. But if you you overeat (I'm not talking about junk food, just total calories), you will not make progress.

    I will recommend what I always recommend to beginners. Do an honest estimation of how many calories you are ingesting each day. That's the first step.


    This is good advice. Get your diet in check and you will only require minimal exercise to achieve your goals.
     
  19. Kuro

    Kuro Well-Known Member

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    walk to/from work
     
  20. mafoofan

    mafoofan Well-Known Member

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    This is good advice. Get your diet in check and you will only require minimal exercise to achieve your goals.

    walk to/from work

    These are great long-term--but I feel like I need a jumpstart.
     

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