Quote (RewtheBrave @ Sep 8 2017 07:57am)

DO NOT fix your posture. Good posture is not based on anatomical expectation (a.k.a., a skeleton on a chart)--it is idiosyncratic and it will resolve itself with movement. The best posture is a comfortable, functional, mobile posture. If you have any posture needs, see a chiropractor, but don't try to self-straighten. self-straightening exercises are probably in my top 5 stupidest things people can do in fitness, yet they somehow trended a while ago.

1. How far/how intensely are you running? Think of it like this: running diverts some blood flow to your legs, but more importantly, it generally fatigues you. If you're lifting, you want your energy and focus at a high level. Put your energy into your priority.

2. Your question is more general than you realize, but it's a good starter's question. Consider looking up free 5x5 programs online, or possibly free split programs. If you're doing muscle groups together, people tend to divide between push and pull (exactly as they sound), or they tend to put together chest+tri, back+bi, and back+legs. A lot of folks will put deadlifts on a back day, as opposed to a leg day. Again, it's about priority. Lift the larger muscle groups first, and work likes with likes. All you need to do is snipe a free 3 day split program from Google and ask if it's good in here. Better yet, I actually tend to think it's better to do full body workouts 3d-4d/wk starting out, rather than splitting parts up. Just get neuromuscular facilitation and muscular endurance in place first before getting too intense or dividing things up surgically.

3. Sure. You don't need to ask. Just stick em in there. Starting out, be careful about cardio going before your leg day because you don't want tired or sore legs going into leg day, because ideally leg day is the hardest day. That being said, if you go with full body workouts, and you want to do cardio, go with 3d of lifting at first and stick cardio in whenever. Just don't overtrain because you don't want to be too sore and de-motivate yourself. Later, you may not give a crap about pain. For now, think of it as something that could cause conscious or sun=bconscious aversion to a new habit. New habits take 67d to become entrenched.

4. What are you asking? Protein = lean muscle gains and muscle sparing. Your body uses protein for ideal recovery, so I wouldn't skip the protein. If you want to lose fat and gain muscle, consider cutting carbs, not protein. Look into ketosis: properly done, it is muscle-sparing and fat-burning. Ketosis trumps cardio. That is, you lose fat faster on a keto diet than you do doing cardio. Keto burns fat efficiently, sustainably, and without creating carb cravings--cardio invites carb dependency.

5. Yes, but a gym is better. I don't have time right now to list a bunch of exercises for you but youtube and bodybuilding.com are easy portals to that info. But use a gym.

6. Fat loss and weight loss aren't the same thing, but to answer your question, both do involve getting into a caloric deficit. Don't count on your workouts to be the only key to weight loss. You can burn at least a few hundred calories in an hour of a moderate to intense exercise but diet is where weight loss really happens. That being said, lifting weights burns calories and then burns even more calories later as you recover. Running is mostly a "right now" deal in terms of burning calories. You do burn more calories later, too, but it's more about the right now, whereas lifting is really solid on recovery. Alas, it's diet that holds the key. Exercise fires up the metabolism and causes the body to recover, but diet is where you can very easily control weight loss.

7. It depends on your chronotype and other factors but most people do better in the morning. Just don't wake up an hour earlier than usual, feel stupidly tired, and then think you did something smart. Workout when your energy are focus are high.

If you need other help, PM or post. Don't just try to transform your life--do it. That is, don't ask for permission to make yourself great. I'm in the transformation business. Here's how it works: find your passion (your "why"), and then figure out how to make change happen by doing stuff. Don't dive into too much theory unless you're taking action at the same time. Knowledge is indispensible--don't get me wrong--but practice is the key. Action, action, action. You learn better through action anyway and action ignites curiosity and helps you test and define things. Don't depend on others for your answers. I've answered your questions but I hope you will just do what you are ready to do now and make yourself ready for more. Find your won answers ASAP. I get that asking questions here is a way of being resourceful but I encourage you to refine your thinking, just do something, and see how it goes. That way, when you ask your next set of questions, they will be more fine-tuned :)

I hope you will kick some ass :)

Quote (SBD @ Sep 8 2017 08:00am)

So because yo have three days a week I recommend you do a push pull legs split OR 3 full body. I recommend the push pull legs over full body but you could start full body being new and transition to p/p/l at a time later dat.

I recommend a gym pass, it truly pays dividends in life to see others working hard. Don't give a shit or worry about others. Don't think you're hogging a bench or squat rack because you use a tenth of the weight of the guy waiting. Weight is relative thus your workout is worth no more or less than someone else, so don't let anyone run you over.

Warm up before workouts. I personally walk sometimes plus some explosive movements to get my joints firing. So I do some walking then do some kettle bell swings to get my hips and glutes firing before I squat or dl for instance. If I'm doing a push day id make sure to warm up my shoulders and elbows.

Day time won't play a major roll go when you can. The only minor minor thing with morning is your spine replaces it's fluid at night and that means it's well lubricated thus you could get a slipped disc easier but this is so minor because if you're going to have that happen it's likely to happen regardless of time of day.

Go when you can.

So you're trying to lose fat and gain muscle. If you have been maintain your wright for the last while keep the same intake. The natural change in lifting from non lifting is enough that your body will naturally need more food thus putting you in a deficit.

Personally I'd just maintain and gain muscle unless you're at a point where you're unhealthy obese.

If you need caffeine, get a bottle of 200 caffeine pills from Walmart. It's 7 bucks or less. 200 mg per pill. Which is 1.5 cups of black coffee or so. I personally break them in two. Do not prework out. It's a total waste as is most other supplements. Work on diet first.

Quote

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Quote (RewtheBrave @ Sep 8 2017 07:57am)

DO NOT fix your posture. Good posture is not based on anatomical expectation (a.k.a., a skeleton on a chart)--it is idiosyncratic and it will resolve itself with movement. The best posture is a comfortable, functional, mobile posture. If you have any posture needs, see a chiropractor, but don't try to self-straighten. self-straightening exercises are probably in my top 5 stupidest things people can do in fitness, yet they somehow trended a while ago.

1. How far/how intensely are you running? Think of it like this: running diverts some blood flow to your legs, but more importantly, it generally fatigues you. If you're lifting, you want your energy and focus at a high level. Put your energy into your priority.

2. Your question is more general than you realize, but it's a good starter's question. Consider looking up free 5x5 programs online, or possibly free split programs. If you're doing muscle groups together, people tend to divide between push and pull (exactly as they sound), or they tend to put together chest+tri, back+bi, and back+legs. A lot of folks will put deadlifts on a back day, as opposed to a leg day. Again, it's about priority. Lift the larger muscle groups first, and work likes with likes. All you need to do is snipe a free 3 day split program from Google and ask if it's good in here. Better yet, I actually tend to think it's better to do full body workouts 3d-4d/wk starting out, rather than splitting parts up. Just get neuromuscular facilitation and muscular endurance in place first before getting too intense or dividing things up surgically.

3. Sure. You don't need to ask. Just stick em in there. Starting out, be careful about cardio going before your leg day because you don't want tired or sore legs going into leg day, because ideally leg day is the hardest day. That being said, if you go with full body workouts, and you want to do cardio, go with 3d of lifting at first and stick cardio in whenever. Just don't overtrain because you don't want to be too sore and de-motivate yourself. Later, you may not give a crap about pain. For now, think of it as something that could cause conscious or sun=bconscious aversion to a new habit. New habits take 67d to become entrenched.

4. What are you asking? Protein = lean muscle gains and muscle sparing. Your body uses protein for ideal recovery, so I wouldn't skip the protein. If you want to lose fat and gain muscle, consider cutting carbs, not protein. Look into ketosis: properly done, it is muscle-sparing and fat-burning. Ketosis trumps cardio. That is, you lose fat faster on a keto diet than you do doing cardio. Keto burns fat efficiently, sustainably, and without creating carb cravings--cardio invites carb dependency.

5. Yes, but a gym is better. I don't have time right now to list a bunch of exercises for you but youtube and bodybuilding.com are easy portals to that info. But use a gym.

6. Fat loss and weight loss aren't the same thing, but to answer your question, both do involve getting into a caloric deficit. Don't count on your workouts to be the only key to weight loss. You can burn at least a few hundred calories in an hour of a moderate to intense exercise but diet is where weight loss really happens. That being said, lifting weights burns calories and then burns even more calories later as you recover. Running is mostly a "right now" deal in terms of burning calories. You do burn more calories later, too, but it's more about the right now, whereas lifting is really solid on recovery. Alas, it's diet that holds the key. Exercise fires up the metabolism and causes the body to recover, but diet is where you can very easily control weight loss.

7. It depends on your chronotype and other factors but most people do better in the morning. Just don't wake up an hour earlier than usual, feel stupidly tired, and then think you did something smart. Workout when your energy are focus are high.

If you need other help, PM or post. Don't just try to transform your life--do it. That is, don't ask for permission to make yourself great. I'm in the transformation business. Here's how it works: find your passion (your "why"), and then figure out how to make change happen by doing stuff. Don't dive into too much theory unless you're taking action at the same time. Knowledge is indispensible--don't get me wrong--but practice is the key. Action, action, action. You learn better through action anyway and action ignites curiosity and helps you test and define things. Don't depend on others for your answers. I've answered your questions but I hope you will just do what you are ready to do now and make yourself ready for more. Find your won answers ASAP. I get that asking questions here is a way of being resourceful but I encourage you to refine your thinking, just do something, and see how it goes. That way, when you ask your next set of questions, they will be more fine-tuned :)

I hope you will kick some ass :)

Quote (HyphyIll @ Sep 8 2017 09:13am)

Try this