No idea where to start

[DJFlex]

So I searched this forum quite a bit and read most of the stickies. However, most of those are pretty old and I don't know if I should be looking for more recent stuff. I don't want it to appear like I'm just looking for easy answers without doing any research. I'm looking for some really basic pointers, or links, or posts that can put me on the right track.

So basically, I want to start working out but have no idea where to begin. The reasons I want to start working out are:
- increase testosterone (and everything that goes with it)
- be healthier/better physical shape
- have a better appearence.
I'm not super fat or abnormally skinny. I'm just you average college student with a bit of a beer belly. I used to be very athletic and play many sports and basically replaced those action sports with drinking . Anyway I decided it's time to turn things around. However, I have never in my life worked out in a gym. I probably don't even know half the names of the equipment or the exercices. It's safe to say I'm starting from scratch.

So, once again, I'm humbly looking for any beginners advice, articles, sites, posts, workout programs, anything that can get me started on the right track.

Thanks for your help!

 

[Fuglydude]

Congrats on making the decision to be active and live a healthy lifestyle.

As a beginner and through out your lifting career you should stress the fundamentals.

This means:

1. Eating right 90% of the time. Eating is the MOST important aspect of fitness. I can't stress this enough. Consume 1.5 g protein per lb of bodyweight divided into 5-6 meals through out the day... aim to eat 40-50 g of protein per meal. Natural, unprocessed, whole foods are the best option. Use a good whey isolate to augment protein intake.

2. Lift with high intensity and proper form and stick to big compound (multi-joint) movements. These include the squat, deadlift, bench, shoulder press, chins/dips.

3. Enjoy the whole experience and the added benefits it will bring to your life, yet be committed to bleed and sweat to make gains.

4. Be in it for life. As with anything, you probably won't see significant results unless you're committed to lifting and eating right. Maintain the lifestyle through out your life course will give you many benefits and greatly better your quality of life.

5. Rest adequately and listen to your body.

6. Supplement prudently. Stick to the basics as far as supplements go. This means a good high potency multi, a good fish oil supplement, whey isolate and good anti-oxidants.

7. Learn to challenge your body and make progress. This is especially easy at the start but gets harder down the road.

8. Stay consistent.

9. Minimize alcohol consumption and use of other recreational drugs. I'm a healthcare professional and the number of health problems we see associated with alcohol and tobacco use is insane. I know alcohol culture is a big part of US college culture, but for most people alcohol and abs don't mix very well.

10. Keep track of progress. This can really help to motivate you or can be useful to see what parts of your regimen need to be modified.

Good luck.

 

[EFFORT]

http://www.sosuave.net/forum/showthread.php?t=125444

 

[DJFlex]

Thanks for the input. Advice taken.

2. Lift with high intensity and proper form and stick to big compound (multi-joint) movements. These include the squat, deadlift, bench, shoulder press, chins/dips.
Good luck.

This is the part I'm most interested in. Not because I think the other stuff is unimportant but because this is what I know the least about. How can I make sure I'm lifting with "proper form" and how can I develop a specific routine for me that I know will be good that includes these exercices? Are there any well known basic general routines or good website that suggests some?

http://www.sosuave.net/forum/showthread.php?t=125444

I did see that and this is what I was planning on relying on for the start. I just wanted to make sure this was still considered a good plan and up to date. (not sure if different philosophies change quickly over time or whatever). Thanks

 

[DJFlex]

http://www.sosuave.net/forum/showthread.php?t=125444

I did see this and this is what I was planning on relying on for the start. Just wanted to make sure it was still considered a good plan. (not sure if different philosophies change quickly over time or whatever). Thanks.

 

[CaptainJ]

Stronglifts 5x5 or Rippertoe's beginner strength training program will be best for you. They will involve all the compound big lifts you need.

 

[Fuglydude]

A "good" routine to me is one that helps you to accomplish your goals...

I'm gonna show you how I designed my routine incorporating the big compound movements that I suggested.

Right now I'm trying to get stronger, not really caring about weight that much. I'm also trying to stay reasonably lean.

For me:

I have 3 basic work out days:

1. Squat/chin up.
2. Deads/dips.
3. Push/pull.

I do other accessory stuff too, but these movements form the core of my routine. Check out my work out log (more recent entries) for more detail.

Given your goals I'd recommend you follow a similar routine.

As far as form goes check out youtube videos. One of the things that beginner trainees have problems with is core stability w/ big compound movements. Learn to stick your ass out and tighten your core for these lifts. Do not round your back.

Good thing about training w/ compound movements is that the equipment you'll need will usually be free and open in most gyms. People tend to stay away from harder exercises and things like the 20-rep "breathing" squat are among the toughest exercises you can do!

As a beginner if you're gonna train this way you REALLY have to emphasize your nutrition, rest/recovery. High volume compound movements are basically designed to beat the crap out of your body.

 

[blinkwatt101]

Dude I'm not gonna lie. Your in college,it's going to be twice as hard to keep away from a stomach. You have parties and beer all around you.

You want to increase test. naturally? Eat meat. Quality Meat. Squat until you can't squat no more.

You want to become healthier? Learn to love fruits and veggies. DO NOT SUPPLEMENT with a vitamin. Learn that you body is a fortress,it's only as strong and as nice looking as you want to make it.