Getting Started

[My_Hero]

Hello everyone,

I am trying to get into some sort of shape, so I have done some research and have some questions.

First of all, I am 5'11, around 165 lbs. I don't know my BF% but it's probably at least 20%, maybe even more than that. I'm basically as skinny as humanly possible (I guess that's not literally true, but it can't be too far off) with a whole lot of fat added on, even though technically I'm only on the border between "normal" and "overweight" for my height. Do you guys think I would be better off trying to lose weight first (though obviously still working out) or should I try to eat more and expect/hope the fat to come off as a result of having more lean body mass?

Second, I have been looking at the Rippetoe program. The problem is that I have never used free weights before (literally never, not even halfheartedly in high school or anything), so my knowledge is pretty limited. Seeing as how it is supposedly the most important, I am trying to learn the squat first so I can start that and can add the others as I learn the form for each (obviously I'll do some machine work for the rest of my body in the meantime). So I was trying to squat bodyweight, and I seem to have trouble keeping balance. I always end up on my heels, and often I'll have to step backwards as I'm coming up out of the movement. What does this mean? Am I too weak to squat my own bodyweight correctly, am I too inflexible at the moment, or is there just something wrong with the way I'm squatting?

If anyone who knows anything about the subject could advise me, it would be greatly appreciated.

Thanks.

 

[EFFORT]

Pretty sure he's talking about squatting with just his body and no bar or weight. Hero i think the best would be best to follow the where to start thread but don't worry bout doing any max testing. Follow the simple starting diet and do some light cardio on off days. Post a video of squatting or do some searches on youtube to see some squatting examples.

 

[Lust]

Hello everyone,

I am trying to get into some sort of shape, so I have done some research and have some questions.

First of all, I am 5'11, around 165 lbs. I don't know my BF% but it's probably at least 20%, maybe even more than that. I'm basically as skinny as humanly possible (I guess that's not literally true, but it can't be too far off) with a whole lot of fat added on, even though technically I'm only on the border between "normal" and "overweight" for my height. Do you guys think I would be better off trying to lose weight first (though obviously still working out) or should I try to eat more and expect/hope the fat to come off as a result of having more lean body mass?

Second, I have been looking at the Rippetoe program. The problem is that I have never used free weights before (literally never, not even halfheartedly in high school or anything), so my knowledge is pretty limited. Seeing as how it is supposedly the most important, I am trying to learn the squat first so I can start that and can add the others as I learn the form for each (obviously I'll do some machine work for the rest of my body in the meantime). So I was trying to squat bodyweight, and I seem to have trouble keeping balance. I always end up on my heels, and often I'll have to step backwards as I'm coming up out of the movement. What does this mean? Am I too weak to squat my own bodyweight correctly, am I too inflexible at the moment, or is there just something wrong with the way I'm squatting?

If anyone who knows anything about the subject could advise me, it would be greatly appreciated.

Thanks.

The lack of balance is from the synergist muscles (assistant ones) that aren't strong enough yet, or from neuron signals not being strong enough because the body isn't used to this type of movement. Don't worry, balance will come along with practice, as will strength.

If you're just starting out, maybe it's a good idea to get a PT for a while, that way he can teach you all the basics to using free weights. If money is an issue, then just google "common free weight exercises for bodypart X" and you're good to go.

 

[My_Hero]

Thanks for the help EFFORT, Kerpal, and Lust. Yes, I should have written "bodyweight squats" rather than "squatting my bodyweight," sorry for the confusion there.

About the video thing...I don't know. Once I get batteries for my camera, I guess I could take a video of me squatting without a bar in my room, but I'm not sure there's anywhere in my university's gym where you could put a camera from which you would get a good vantage point on a squat (I don't even know if that would be allowed since I've never seen anyone do it.) But regardless, I'm sure I could do it at the gym near home over break though, so if I keep having problems once I actually use a bar (and, dare I say it, actual weights ON that bar) I'll definitely take one at some point. Hopefully the balance issue will go away naturally as I get stronger as Lust suggests. Either way, I'm definitely going to look at some more examples of good squat form online so I get a better idea of what I'm doing.

Thanks again for all the help!