Quote from: Kyle Aaron;375355Excellent, that´s the way to do it. Always move forward, however slowly, it all adds up. 10 more steps each day for a year is 3,650 steps, 1 more pressup each of three sessions a week is 150 in a year, and so on. Consistency is key. The major thing beginners do wrong is too much at the beginning which makes them hurt then give up - whereas a small increase each time, they could keep up forever.

My own experience matches this. I started training with barbells with no weight (the barbell itself is 20 kgs), focusing on technique. I added 2,5 kgs each workout, so when I started having a rough times I already had built the habit and it was easier to keep motivation.

Second Phase
Having achieved 100 bodyweight squats, 75 inverted rows, and 50 pressups, along with being able to run 6km/miles without stopping, now you begin a programme of weight training 3 times a week with a full clear day in between. Now we continue with the same principles as before - in every workout a deep knee-bend, pick something heavy up off the ground and put something heavy overhead, and in every workout do more, more or more - more weight or more sets or more reps.
 

The standard Olympic bar weighs 20kg, or 45lbs. Should you count it in your lifts? Well, hold it over your head and drop it, and then decide if it's worth counting or not.

For the first 12 weeks you will do just 3 exercises in the gym, increasing the weight every 3 workouts. Your work sets will be 3x6-8. That is, you begin by lifting the weight 6 times, rest then 6 again, rest then 6 again. Next workout, 3x7, then next time after that 3x8. In the following workout you add weight and drop back to 3x6.

If you stall, that is if you find you cannot get all the reps, the first thing to do is look at your diet and sleep. Usually one of them is off. If they are right, then simply add another set to make up the missed reps. If you stall a second time, add a fourth set. For example, you come in to do 3x6, and only manage 6,5,4 – you missed 1+2=3 reps, so you do a fourth set of 3. The next time you come in you manage 6,6,4 – you missed 2 reps, so do another set of 2 to make up for it, but add a fifth set of 2. Next time you will certainly achieve 3x6.

When increasing weight after a stall, increase by the smaller step; if you would have normally added 7.5kg/15lb, add 5kg/10lb, if 5kg/10lb, 2.5kg/5lb, etc. Dealing with stalls beyond that goes beyond the scope of a beginner programme.

• Barbell squats, 3x6 warmup and 3x6-8 work sets, starting with 40kg/90lb add 5kg/10lb each progression
  
• Deadlifts, 3x6 warmup and 3x6-8 work sets, starting with 60kg/135lb, add 7.5kg/15lb each progression
  
• Overhead press, 3x6 warmup and 3x6-8 work sets, starting with 20kg/45lb add 2.5kg/5lb each progression

If you have no stalls, then after 12 weeks you will be overhead pressing 100lbs, squatting 2x 45lb and deadlifting 3x 45lb plates each side. These lifts are achievable by any non-impaired person under 50 years old and over 55kg/120lbs, regardless of gender.

Warmups are simply 3 sets where you move up towards your work weight. When using 30kg/66lb or less, simply use the corresponding bodyweight exercise as a warmup (squats for squats, inverted rows for deadlifts, and pressups for overhead press). Over 30kg/66lb, do warmups with 1/2, 2/3 and 3/4 the work weight - round it off, doesn't have to be exact.

Barbell squats have the purpose of increasing leg and hip strength, and are performed by,

• face the bar racked at chest height
• step under bar, and place across the top of your shoulderblades
• grip bar with hands as close as possible to shoulders, elbows pointing down
• press bar out of rack
• hands should push bar forwards, and your shoulders push back against bar
• feet hip-width apart
• toes turned slightly outwards
• stand upright, extended back
• head and chest up
• brace
• bend first at hips, arse back
• go down as far as possible without rounding lower back
• press up through heels squeezing glutes
• brace
• knees out
• stand fully upright at end
• begin with 40kg/95lbs (ie bar plus 10kg/25lb plates each side), add 5kg/10lbs each progression.

Barbell deadlifts have the purpose of improving leg and back strength. They are one of the most practical of all exercises, since a common use of strength in day-to-day and work life is picking heavy things up off the ground. They are performed by,

• have the bar sitting dead on the ground
• bar over middle of foot about top of shoelace level
• feet shoulder-width apart with the toes turned slightly outwards
• squat down keeping back extended, head and chest up
• grasp bar with an overhand grip just outside knees, armpit over the bar
• head and chest up, arse back
• brace
• push through heels, squeezing glutes
• pull up
• stand upright at end
• lower slowy under control
• keep brace on way down, and back extended – many people round in relief
• begin with 60kg/135lbs (ie bar plus a 20kg/45lb plate each side), add 7.5kg/15lbs each progression

Overhead presses have the purpose of improving shoulder, arm and chest strength, as well as improving core stability.  Many trainers place the bench press here, however many people will be training on their own and scared they won't be able to get out from under the bar if it's too heavy to lift; they can just drop a bar in overhead press. The overhead press is much better at improving core stability, and also involves more of the shoulder muscles.

• Begin with bar on ground. Bend down to it as in a deadlift, then explosively jump up cleaning the bar to your collarbone
• feet shoulder-width apart, toes turned slightly outwards
• hands just outside shoulders, elbows forward
• brace in middle
• squeeze glutes to help stability
• press up steadily until elbows lock out
• pull head back as bar passes
• lower slowly under control back to collarbone
• begin with 20kg/45lb (ie just the bar), add 2.5kg/5lbs each progression

If you have a sit-down job, and/or you often have lower back pain, the overhead press should be performed with your heels together. This will make you have to squeeze glutes and brace more strongly, improving ab and lower back strength, and removing the cause of your pain.


Fitness in the Second Phase
On two – just two - of your days off from strength training, go for 3 mile/5km jogs, aiming to get a better time each week. If you are underweight or ok in weight, that's it.
If you are still overweight, then do the following.

For the first 4 weeks, no intervals, just the steady but quick jogs.

For the second 4 weeks, run as fast as you can for 0.5 miles or 0.5km, then walk for 0.5 miles/km. Repeat another 5 times to finish the course.

For the third 4 weeks, run as fast as you can for 0.5 miles or 0.5km, then jog for 0.5 miles/km. Repeat another 5 times to finish the course.

Before each run, do 50 bodyweight squats, 30 inverted rows and 20 pushups, this helps recovery from yesterday's workout.

Diet in the Second Phase
As noted in the diet section, adjust your diet as you go. However, everyone will need for weight training a workout drink made up of 500ml (scant pint) milk, 3 eggs  and 100g (4oz) skim milk powder. Drink half before and half after the workout. This will fuel your workout and recovery.

Second Phase over - Now what?
Reflect on your progress. You will have improved your diet, health and body composition, and built a base of strength and fitness sufficient for any recreational sport. Where you go here depends on your specific goals for physique and life and sports.

I suggest eating a lot of chocolate cake and bacon.

So, who's rockin' that big belly of theirs with some squats? Who's turning those spaghetti arms into tree trunks with some inverted rows? I want to see you lot healthy and happy so you still be rolling the dice and hacking those monsters when you're 80.

Come on, gamers, tell us how you're going with this.

Dropped 22kg since November and have built some decent muscle (still loads to go). Though of course i got information on tons of places http://www.liamrosen.com/fitness.html was my main guide, very much recommended. It's a beginners guide to health with the factual basics in laymans terms both regarding diet and excercise.

Quote from: Kyle Aaron;379403So, who's rockin' that big belly of theirs with some squats? Who's turning those spaghetti arms into tree trunks with some inverted rows? I want to see you lot healthy and happy so you still be rolling the dice and hacking those monsters when you're 80.

Come on, gamers, tell us how you're going with this.

I have a lot of experience with this and have kept up a regimen since my college days, adjusting constantly to add in what is new and different.  

However, I added in your sprints recently.  Now, I went to college on a soccer scholarship and in highschool came in second in States in the 400.  
But despite my consistent regimen of cardio and strength, and still playing competitive volleyball, It becomes clear that I have not sprinted full-out in decades.  
So it was one of the best pieces of advice you could have given.  This body is built to sprint, I just had to wake it up again.  Wind sprints once a week, baby.

Are there any of those exercise that work for someone that may have to use a cane daily?

Asking for the obvious reasons.....


- Ed C.

Starting my third week of altered diet and walking regularly (not all at once, several times a day for about 1/3 of a mile to keep metabolism up, two miles total so far). Haven't started the muscular stuff just yet, want to get into a full-on weight-loss mode first.

Quote from: Abrojo;379495Dropped 22kg since November and have built some decent muscle (still loads to go). Though of course i got information on tons of places

Excellent! And it's always a good idea to get information from many places. There is no One True Way in physical training, there are many roads to the same destination, and many destinations besides. If it gets results, it's good.

Well done, keep going.

Quote from: LordVreegThis body is built to sprint, I just had to wake it up again. Wind sprints once a week, baby.

I'm glad I helped remind you of who you are. There's something great about being able to go fast under your own power. Next step, join an athletics club. I expect to hear of you still sprinting when you're "elderly", like Payton Jordan. He sprinted the 100m in 14.65... when he was 86.

Quote from: KoltarAre there any of those exercise that work for someone that may have to use a cane daily?

See a physiotherapist, mate. That's specialist stuff. In principle, any exercise is possible - you work around the condition, or you just ignore the pain and do it anyway. But either could make the condition worse - so see a physiotherapist. Look for a sports physiotherapist.

I will note that many people who have difficulty walking take up swimming.

Quote from: WerekoalaStarting my third week of altered diet and walking regularly (not all at once, several times a day for about 1/3 of a mile to keep metabolism up, two miles total so far). Haven't started the muscular stuff just yet, want to get into a full-on weight-loss mode first.

Well done, mate. Keep going!

My favourite client here in Australia is a heavy gamer geek. Very dedicated guy, he'll be buff in a couple of years, but there'll be a definite difference in just a couple of months.

I still keep following the Stronglifts 5x5 routine (linky) with some modifications that Kyle suggested me (for example, distributing the bodyweight exercises throughout the workout and setting clear golas for them instead of going for failure). So far, I've achieved to squat 75 kgs, bench press 70 kgs, and press 40 kgs over my head. Deadlift is in 85 kgs right now. I've stalled on squats, mainly because my technique gets worse at this weight, and I'm afraid I can hurt my back, so I think I will deload and work on getting the technique perfect efore ramping up the weight again.

The days I don't lift weights, I follow Kyle's instructions regarding cardio. Slowly improving on that.

I've gotten good results, but I've been doing them for several months and I've started to get a bit bored. Maybe I will look for a different set of exercises, to change a bit. Also, I've gotten interested in rock climbing, so maybe I should aim for an extra effort developing shoulders and core strength. Any suggestions?

Quote from: Imperator;379628So far, I've achieved to squat 75 kgs, bench press 70 kgs, and press 40 kgs over my head. Deadlift is in 85 kgs right now.

Well done, keep going.

Quote from: ImperatorI've stalled on squats, mainly because my technique gets worse at this weight, and I'm afraid I can hurt my back, so I think I will deload and work on getting the technique perfect efore ramping up the weight again.

Try this:

If you can do 75kg 3x5 with good form, you should be able to do 75kg 1x10. I'll assume you can, if not - just substitute whichever weight you can do with good form, doesn't have to be perfect but it shouldn't be painful to watch.

Do your normal warmup sets, something like 50kg 1x8, 60kg 1x6, 70kg 1x4. Then do your 75kg for... 1x20. Normally with squats you just go up and down. These are called breathing squats - at the top of the motion, take 2-3 deep breaths. Around rep 15 you will get tunnel vision, your legs will turn numb, perhaps a little bit of vomit will come into your mouth.

Keep going. Finish the set of 20. It's just the one set. That's your work set for squats.

Quote from: ImperatorI've gotten good results, but I've been doing them for several months and I've started to get a bit bored.

If you're bored you're not working hard enough. Like I said, time your workouts. I set the stopwatch, I hit the watch and begin the first set. The second set must begin by 03'00". So if I take a long time to do that first set, if I stop halfway and adjust myself or something, well that means less rest time. Bang, 3 minutes rolls around, second set. 6 minutes, third set. And so on.

If you're still bored, make it 2'30". Then 2'00". I'll be impressed if you can do it fastr than 2 minutes, it usually takes 60"-90" just to load the bar, unrack it, do the set, and rerack it.

Quote from: ImperatorMaybe I will look for a different set of exercises, to change a bit. Also, I've gotten interested in rock climbing, so maybe I should aim for an extra effort developing shoulders and core strength. Any suggestions?

Rock climbing needs three major things: grip strength, back strength, and lactate tolerance (the "burn", you have to be able to put up with it lest you fall off at an inconvenient time).

Grip/back strength - do chinups. I assume that R can do these. If you've built up your inverted row total as established earlier in these programmes, doing a total of 50 reps, you should be able to do 20 in one go. And if you can do 20 inverted rows in one go, you can do 3-5 chinups.

With chinups, make sure that you point your chest at the bar, keep your shoulders down and back. Lots of people hunch over the bar, not helpful.

As with other bodyweight exercises so with chinups, you work on a certain total in each session. Begin with 10 chinups - whether you do 10 in one go, 5,5, or 4,3,2,1 or 1,1... etc doesn't matter, nor does it matter if you do them together or spread them through the rest of the workout, just get 10 total.

Next session, 12 total. Then 14. And so on. When you can do 50 chinups total, you should be able to do 3 x8-12. NBotice that I don't mention whether the hands are turned towards or away or parallel. Just vary it.

Chinup variations - After that, you'll warm up with 2x8-12 chinups, and then do variations, at least 2 variations with at least 30 total reps.

• wide-grip chinup - hands should be a width so that as you come up when your upper arms are parallel to the ground, your elbows are a right angle. This will be the same as a good bench press grip width. You can have a wider grip than that, but not narrower. Good for developing back strength
• thumbless grip - simple, just a normal chinup but without thumbs wrapped around the bar - builds up finger strength
• towel chinup - hook your towel over the chinup bar and pull yourself up with that - boosts grip strength
• climbers - both hands on the bar, pull up first towards the left hand, next towards the right, and so on
• typewriters - pull yourself up to the left hand, then go horizontally to the right (so your face should be going along the bar), then down.
  
• windscreen wipers - up to the left, scroll across to the right, scroll back left, then down.
• 21s - go halfway up, then back down 7 times. Go all the way up, halfway down, back up - 7 times. Now go all the way up and down 7 times. Wussier variations are 6s, 9s, 12s, 15s, etc.

All these chinup variations can be inverted row variations, too. But if you can do 20 inverted rows in one go you should be able to do 3-5 chinups in a row, and it's better to do chinups than inverted rows if you can.  

More grip strength - To further develop grip strength for rock-climbing, do farmer's walks. Simply take a weight in each hand and walk at least 50 metres with it. A nice flat plate is good for this, the harder to hold onto the better. Start with 10kg in each hand, if you can walk the distance without dropping it once, add weight next session.

Lactate tolerance - This is our friend Tabata. You need a training partner for this, someone with a stopwatch and a notebook. Get a dumbell of about 1/4 your bodyweight. Put it between your feet, feet shoulderwidth apart. Pick up the weight and bring it to your groin - it's a dumbell deadlift.

Do as many reps as you can in 20 seconds. Now stop and rest for 10 seconds.

Repeat 7 more times.

Your training partner should tell you when to start or stop, and note down how many reps you get in these 8 sets. When you can get 100 reps total, it's time to increase the weight used.

If you lack a training partner, try the bicycle version. Most of the stationary bicycles will have a revolutions per minute counter and adjustable resistance. Pick a resistance where you can just manage 100rpm for 10 seconds.
Begin with a 2 minute warmup at 60-70rpm
Do 20" at 90-100rpm
Do 10" at 60-70rpm
repeat 7 times
do a 2 minute cooldown at 60-70rpm

With Tabata, you will want to stop after the 3rd or 4th set. You will be certain that you can't go on after the 5th or 6th set - this is why you need a training partner, to tell you to keep going. You may get tunnel vision, feel faint, cry or go deaf in one ear. Keep going.

Have fun.

Kyle, I am trying to lose between 30-40 pounds for a sporting event. I don't want to lose too much muscle in the process (though I am sure I will have to sacrifice some to get down to my goal of 150-160 pounds). What kind of diet would you recommend (and already have a solid training program in place) and what do you think is a realistic timeframe to lose the weight?

Quote from: BedrockBrendan;382984Kyle, I am trying to lose between 30-40 pounds for a sporting event. I don't want to lose too much muscle in the process (though I am sure I will have to sacrifice some to get down to my goal of 150-160 pounds). What kind of diet would you recommend (and already have a solid training program in place) and what do you think is a realistic timeframe to lose the weight?

Brendan, this is a difficult one. It depends on your current body composition. Let's say you're 190lbs. There's a difference between a large-framed 6'4" and 190lb guy and a small-framed 5'2" 190lb guy, or two 5'10" 190lb guys, but one with a 46" chest and 32" waist and the other with both waist and chest 40". You may not actually have 30-40lbs of fat to lose. Or you may have heaps. I don't know.

Frame size matters in determining what a healthy bodyweight is. I'm 5'10", but I'm small-framed, so my usual weight of 75-80kg is healthy for me. My mad Magyar friend is the same height, but quite large-framed as you'd see with our wrists next to each-other, and when lean and strong he's 95kg or so - if he were 75kg he'd be a rake, if I were 95kg I'd be huge. So ideal bodyweight varies a lot.

Fat loss has an asymptotic curve, for the maths fans out there.  What we find is that when a person is very far from their ideal bodyweight range, the weight comes off pretty fast, but as they approach their ideal bodyweight, the rate slows.

For example, a medium-framed 5'10" guy might be a lean 160bs, or a muscular and lean 180lbs, so he has a healthy bodyweight range of 160-180lbs, more or less. If he's actually 130lbs, he could get up to 150lbs in 3 months, but reaching 160lbs might take another 12. If he's actually 300lbs, knocking down to 250lbs could happen in 3 months, but reaching 200lbs might take another 6 months, and then another 12 months to hit 180lbs. And so on.

So your particular build and body composition matter a lot in the answer to this.

However, the general advice for people aiming to have fat loss while retaining muscle,

• calories in < calories out, consume less than you expend. Simple guideline, reduce portions sizes now, and then weigh and measure yourself after a month. If you're bigger or the same and wanted to get smaller, eat less. Don't go crazy with the portion reduction, though, it screws you up and doesn't work. Just, you know, knock it down a bit - if you usually have the pasta heaped up over the bowl, have it just slightly above the edge of the bowl instead.
  
• for pure fat loss, exactly where those calories come from doesn't matter; for good health, a wide variety of nutritious foods is good - see Part I of this for general advice on healthy diets
• to retain muscle while losing fat, do resistance training with the progression as advised here
• with this, you can sustain a rate of fat loss of 1-2lbs a week, again with the caveat that it's quicker when you're really big, and slows down as you get close to a healthy bodyweight.

What's the sporting event? I ask because different sports have different reasons for your weight change. Football might want you to drop weight to speed up, weightlifting or boxing have weight categories. If it's genuine fat loss, okay let's talk about it. If it's simply a weigh-in day, the last 10lbs doesn't have to be genuine weight loss, dehydration is enough.

Quote from: Kyle Aaron;383107Brendan, this is a difficult one. It depends on your current body composition. Let's say you're 190lbs. There's a difference between a large-framed 6'4" and 190lb guy and a small-framed 5'2" 190lb guy, or two 5'10" 190lb guys, but one with a 46" chest and 32" waist and the other with both waist and chest 40". You may not actually have 30-40lbs of fat to lose. Or you may have heaps. I don't know.

Frame size matters in determining what a healthy bodyweight is. I'm 5'10", but I'm small-framed, so my usual weight of 75-80kg is healthy for me. My mad Magyar friend is the same height, but quite large-framed as you'd see with our wrists next to each-other, and when lean and strong he's 95kg or so - if he were 75kg he'd be a rake, if I were 95kg I'd be huge. So ideal bodyweight varies a lot.

Fat loss has an asymptotic curve, for the maths fans out there.  What we find is that when a person is very far from their ideal bodyweight range, the weight comes off pretty fast, but as they approach their ideal bodyweight, the rate slows.

For example, a medium-framed 5'10" guy might be a lean 160bs, or a muscular and lean 180lbs, so he has a healthy bodyweight range of 160-180lbs, more or less. If he's actually 130lbs, he could get up to 150lbs in 3 months, but reaching 160lbs might take another 12. If he's actually 300lbs, knocking down to 250lbs could happen in 3 months, but reaching 200lbs might take another 6 months, and then another 12 months to hit 180lbs. And so on.

So your particular build and body composition matter a lot in the answer to this.

However, the general advice for people aiming to have fat loss while retaining muscle,

• calories in < calories out, consume less than you expend. Simple guideline, reduce portions sizes now, and then weigh and measure yourself after a month. If you're bigger or the same and wanted to get smaller, eat less. Don't go crazy with the portion reduction, though, it screws you up and doesn't work. Just, you know, knock it down a bit - if you usually have the pasta heaped up over the bowl, have it just slightly above the edge of the bowl instead.
  
• for pure fat loss, exactly where those calories come from doesn't matter; for good health, a wide variety of nutritious foods is good - see Part I of this for general advice on healthy diets
• to retain muscle while losing fat, do resistance training with the progression as advised here
• with this, you can sustain a rate of fat loss of 1-2lbs a week, again with the caveat that it's quicker when you're really big, and slows down as you get close to a healthy bodyweight.

What's the sporting event? I ask because different sports have different reasons for your weight change. Football might want you to drop weight to speed up, weightlifting or boxing have weight categories. If it's genuine fat loss, okay let's talk about it. If it's simply a weigh-in day, the last 10lbs doesn't have to be genuine weight loss, dehydration is enough.

Thanks Kyle. I have a pretty slender frame. Definitely not a natural 190 pounder. This is for a sanshou event. Haven't done anything like this in about 4-5 years, but I used to compete at 146 comfortably. Also I am 5'7".

Quote from: BedrockBrendan;383129Thanks Kyle.

Please don't quote my entire post, I am tedious enough to read already without people having to read it twice

QuoteI have a pretty slender frame. Definitely not a natural 190 pounder. This is for a sanshou event. Haven't done anything like this in about 4-5 years, but I used to compete at 146 comfortably. Also I am 5'7".

With a small frame at 5'7" and 190lbs you will have a fair bit on the waist rather than the chest or legs, I imagine. So we're talking about losing fat and maintaining or gaining muscle. So look at the earlier posts for guides to general fitness and strength, choose one of the three programmes based on where you are now.

People will also tend to choose a low-carbohdyrate diet, lowering or cutting out things like pasta and potatoes, adding more things like meat, milk and nuts. That's not because of any magically bad properties of carbs, It's simply that our diet is made up of four basic macornutrients - protein, fats, carbs and fibre - and a heap of micronutrients (vitamins & minerals). Now, some of these things are essential, some non-essential. "Non-essential" means that the body can make one of them out of some other similar thing, "essential" means it can't.

Some proteins are essential and so are fats. Carbs aren't essential. That's why you can find people living just on seal meat and fish (high protein and fats, few or no carbs), but can't find anyone living just on carrots and onions (low protein and no fats). So when a person wants to cut total energy intake, they have to cut one or more of protein, fats or carbs. Since many of the proteins and fats are essential they don't want to cut them, all that leaves is carbs.

Lowering the carbs while keeping the protein and fats the same thus lowers total energy intake. You go into an energy deficit, more energy going out than coming in. Your body has to make up the deficit from somewhere - so it starts burning that stored fat, which is what it was stored for, harsh times when you're hungry.

It's like how if your salary is less than your weekly expenses, you have to start drawing on your savings. You have 40lbs or so of energy savings. So drop your income and raise your expenses.

Again, what actually matters is your total energy intake, and that it's lower than your energy expenditure. It's just that it's easiest to cut carbs. Potatoes, pasta, bread, rice, and so on. Live on fruit, vegies, nuts, beans, meat, fish and dairy. And mostly meat, fish and vegies.

Likewise, if you want to grow or maintain muscle, you need to consume more protein. That means more meat, fish, nuts and beans. Same as above, really.

Put another way, looking back to Part I of this series, we see the ten basic food groups:
fruit, vegies, nuts, beans, meat, fish, dairy & eggs, and then,
starch, junk and booze

and for general health, have some of each of these everyday. But the "lose fat, gain muscle" approach for an overfat person - not a runt or healthy bodyweight person, but a genuinely overfat one - is going to be "eat more of the first 7, and less of the last 3."

So if you go to McDs, eat the meat patty, throw away the buns and fries and give them to your runty friend who wants to bulk up.

For more specific advice - Ramon already said I should have a paypal donate button - I'd have to know more details, having a picture of you, knowing your current level of fitness and strength, and so on. Email me for that.