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Cardio/Weights Beginner Plan?

Discussion in 'Other Chatter' started by THOaken, Aug 13, 2013.

  1. THOaken

    THOaken Native

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    I know this isn't the most bushcrafty of topics, but I feel like I'll get a few worthwhile responses here since I'm sure most of you have been in my position at one point or another.

    I'm trying to get into fitness and become a healthier person. I eat quite healthy and limit myself to one treat a week. I have no craving for junk food any more, so I think I'm in the right mind set. I'm a complete beginner and I'm grappling with the terminology and trying to come up with a decent plan, so here it is.

    I'm a skinny guy, but I'd like to clear a way a little bit of flab I have on my stomach and improve my general health by doing all of C25K. I also want to bulk up. Let's just say my arms are like twigs. I've looked into Starting Strength, but also Sean10mm's “Stripped” 5X5. Which do you think is more suited for a skinny person who wants to build overall muscle? I guess they both do the same thing, since they fundamentally are all based on compound exercises. I've chosen this workout because apparently it comes with some of Starting Strength's best elements mixed with another popular workout.

    PLAN:

    Cardio: C25K: Monday, Wednesday, Friday – 30 minutes

    Weight lifting: “Stripped 5X5”: Workout A and B. Tuesday, Thursday, Saturday.

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
    (default = cardio, bold = weights)

    Does this seem like a good plan? I know that you're supposed to keep it in non-consecutive days, so I've separated cardio from weight lifting.

    Cardio seems pretty simple, but I've got a few concerns about weight lifting.

    As I said, I'm trying to get round the terminology. So 5x5 means you do a specific exercise 25 times and you increase the weight by a small amount every new set? So, for example, when starting with the deadlift you'd do 5 reps for 1 set, increase the weight after that one set, and then carry on increasing the weight with each next set until you've done 5 sets. Right?

    Also, I've got typical anxiety about going to the gym. I'm extremely skinny and I have no experience with this. I think I understand what I'm doing though I doubt I might even be able to lift the smallest weights. Also, does it matter what weight you use, just as long as it increases every set?

    I'm sure I'll think of more questions for this thread when I can.

    Again, this is all new to me.

    Cheers.

    The reason I'm posting this here is that I feel like some fitness communities (such as /fit/, if you've ever been there) are incredibly elitist and don't take to kindly to newbies.

    EDITS:

    A few people I've asked already say that it's not really possible to do both of them at the same time. You can't do a cardio routine whilst also building muscle as you need to put on weight whilst weight lifting to see a result. Running whilst doing weight lifting would show no results, apparently... A bit confused now.
     
    #1 THOaken, Aug 13, 2013
    Last edited: Aug 13, 2013
  2. boatman

    boatman Bushcrafter (boy, I've got a lot to say!)

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    Lots of shooting with a progressively heavier bow will build the arms and shoulders and is more interesting perhaps.
     
  3. dwardo

    dwardo Maker

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    Used to be in the fitness game a long time ago before I realised how bad the pay was.
    For starters you need the frame for muscle, some are just destined to be stringy lean and healthy, some have the frame to bulk up. Building muscle is few reps as slowly as possible and heavy. You won't see the body builders doing tonnes of reps for hours in the gym. I have seen the big guys take an age to do do just one.
    Not been the gym my self in about 10 years and no intention of doing so. For cardio I walk, for a bit of the other I build bows with hand tools and for keeping the gut in control I eat less and move more :)

    In regards to actual at archery as exercising its awful for the body just ask my physio. Even when done with excellent form it's bad on the joints and tendons. My back is completely lopsided due to bow making and shooting. Also take a look at the skeletons from the Mary rose, defomed rotator cuffs.
     
    #3 dwardo, Aug 13, 2013
    Last edited: Aug 13, 2013
  4. THOaken

    THOaken Native

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    Here's a quote from a fitness FAQ ""Cardio is good for you. The problem is that working towards multiple goals at one time will necessarily reduce your rate or progress with each one individually. If you want to do cardio...why? If it is to lose weight remember that that is simply calories consumed vs calories burned. As such cardio is not absolutely necessary to cut. If you want to get better at that particular form of cardio or you need a high level of cardiovascular fitness for a sport (basketball, track, football, whatever) you will have to prioritize. For best results with the weights cardio should be avoided or extremely limited during SS. "

    Ah, of course, that makes sense, but now I'm trying to figure out if I want to do cardio... I need to improve my health, but I can see how it'd limit my progress. I feel like I want to do cardio to improve my overall health, but if I do cardio it wont help weight lifting. I'm stuck.
     
    #4 THOaken, Aug 13, 2013
    Last edited: Aug 13, 2013
  5. sandbender

    Mod

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    The fittest I have ever been was after a very long walk, the simple act of walking day to day was as much a workout for my arms, shoulders, chest and the rest as it was for my legs. On returning to the UK I had to organise a new GP whose practice insisted on a medical before they'd sign you up. The checked my blood pressure four times just to confirm that it was as low as they were measuring. :)

    You might also want to look into the use of a kettlebell, kettlebell users can be an odd bunch but if you can find a club that'll show you how to use one properly it'll do wonders for your core strength.

    These days I usually find myself walking/running with an eight kilo and a twelve kilo load load, usually simultaneously, sometimes one at a time, sometimes on my back, sometimes under my arm and sometimes running along beside me.

    My kids, best workout ever. :)
     
    #5 sandbender, Aug 13, 2013
    Last edited: Aug 13, 2013
  6. THOaken

    THOaken Native

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    I'm taking this seriously, guys. I actually want to work out. I just don't know how to balance cardio and weights...
     
  7. sasquatch

    sasquatch Bushcrafter (boy, I've got a lot to say!)

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    Get a book called Solitary Fitness by Charles Bronson. Seems daft but it works! He appears to be a complete nut but you'll be busting out ridiculous amounts of press-ups and building muscle like an ox in no time if you stick with it. It's not about body builder looks, it's about real world strength and stamina and maintaining speed.
     
  8. THOaken

    THOaken Native

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    I never said it was. I don't want to be a body builder.

    Look, I'm trying to talk about semantics here... Cardio versus weight lifting. The real details of it. Macronutrients. Calorie deficit. All that mumbo jumbo. I can't seem to get an answer from multiple forums.
     
  9. dwardo

    dwardo Maker

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    Thing is what works for someone else will be no good for you. You need to start your self and see what you can manage then go from there. Keep a diary of what you are doing and increase gradually. To big a leap and you risk injury, this is what a personal trainer would do for you.

    Running a marathon when your fit will only burn a few thousand calories and you cant do this daily so the key in monitoring your intake of food balanced against your output of energy. Like I say, in more simple terms eat less and move more. ;)
     
  10. Goatboy

    Goatboy Full Member

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    :lmao:Well if there's one guy who looks impressive and how to look after himself it's Charles Bronson and you won't need expensive machines to do his work. Quitr a character is Charlie and incredibly fit - in fact he holds a few world records. (Great film too).
     
  11. dwardo

    dwardo Maker

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    Bonkers, the guy robbed a post office just down the road from me in 1974!
     
  12. Goatboy

    Goatboy Full Member

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    I didn't say he was nice, I'd hate to be locked in a cell with him. But then a lot of the books I've read contain folks I don't like but are strong characters.
     
  13. dwardo

    dwardo Maker

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    Didnt expect him to be from what little i read but just mad that he robbed the post office I was in last week lol.
     
  14. sasquatch

    sasquatch Bushcrafter (boy, I've got a lot to say!)

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    He's still inside and he's still a machine! Powered by porridge. It's great for real life fitness so you can still function, it was just a suggestion...
     
  15. realearner

    realearner Forager

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    How about a light run to your gym sessions, this will get you warmed up. Then do your basic exercise first I.e. Squats on leg days, bench press on chest days, and deadlift on back days. The exercises you add to these days can vary, trying to change these every three months. Start with three days alternate again Monday Wednesday and Friday. And yes take notes of what you are doing and don't attempt to heavy a weight without assistance.
    Find a good gym and don't worry what others are doing, someone will help you, they are paid to.
    Lastly you will need to make sure your diet is also upto feeding your muscles so they can grow.

    I worked out for 14 years and for strength.

    Hope this helps.
     
  16. Bowlander

    Bowlander Full Member

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    +1 for kettlebells. I do an easy 20 and easy 30 routine a couple of times a week.

    Look up Pavel's Fighter pull up routine, and Convict conditioning. I've gone from not being able to do one pull up to be able to do 20 with the fighter pull up programme.
     
  17. JohnC

    JohnC Full Member

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  18. Arya

    Arya Settler

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    I wouldn´t worry about the cardio interfering with your building if you are just running 30 min. Everyone benefits from a bit of cardio :)
    It seems like you have a good plan going, but have you decided what splits you are going to start with? Are you going for a full body program, or are you splitting into 2 or 3 body sections pr workout?
    You might also alternate between workouts with a bit lower weights and more reps, and heavier weights with fewer reps (like 5x5). Don´t get stuck into just one routine. If you want progress, sometimes you need to surprise your body with something new, like realearner is writing :)

    I have been in the freeweight area of the gym for 6-7 years now, and the topic that often arises is new, untrained people starting at the gym, thinking that others are having negative thoughts about them.
    This is not the case, at least not where I come from. People are at the gym for their own workout, not others, and generally don´t care what others do.
    You will find that the weightlifters are often very helpful and gladly giving away advises to newbies.
    The only thing I´ve ever heard others making fun of, is women that work out in the no-results-department (all these different and uneffective machines), thinking that women can´t do squats, deadlifts etc.... That we will look like Schwartzenegger....

    I wish you luck with your workout! And don´t be afraid to use the old, experienced chaps for help ;)
     
  19. Essexman

    Essexman Forager

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    For some sound advice on weight trainning have a look a scoobys website - http://scoobysworkshop.com/

    Most sports centres/gyms have a class or two that might suit. Circuits is a good class for cardio and fitness. I take "spin" classes a couple of times a week. You get all sorts in the class, from guys trainning for Triathlons to overweight guys and girls looking to burn some weight off.
     

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