Nick0lo

I'm trying to get fit after being inactive for over a year now. I get tired so quick now that I can barely breath after running a few yards so I want to get fit and maybe gain some muscle.
I'm very skinny. I'm 17 and weight about 120 pounds and 5'9". I'm trying to eating more and to be more active. I was doing crunches push ups and squats every day for a week now and everything aches.. I read that you should let your muscles rest so I'm trying to space out what I've been doing. I don't have acess to a gym and I'd like to do everything without any equipment.

max without stopping
10 push ups(i can do more but not all the way down..)
30 squats
30 crunches

Monday crunches
Tuesday - push ups
Wednesday - run a few miles
Thursday - Squats
Friday - crunches
saturday - push ups
sunday - squats

I sound like a wimp compared to some of the posts I've read. I'll apreciate any suggestions you can give me.

P-funk

are you lifting weights? you should start a basic total body program 2-3x's a week with sets being 2-3 and reps at 12-15 for starters. Focus on compound exercises and things that work the entire body like squats, deadlifts, presses, downs and rows.

You should have some basic cardio another 3-4x's per week. Just some Steady state cardio to start. just to build up some general conditioning.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

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Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
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GoLdeN M 07

Focus on building as much mass as possible. Read the sticky on the 10 tips on mass building.

Nick0lo

No I'm not lifting. Is there anything I can do without any equipment? I don't think I have the determination most of the forum members here have to get totally ripped. I just want to be healthy..and not so skinny.

mike456

its gonna be hard to get a good workout without weights, you should really try to get 2 dumbbells and some weights, but it is doable without any equipment for now- try this:
Sunday
1 legged squats to failure- 3 sets in each leg
find something u can do pullups on or get a pullup bar(10 bucks and hook it up)- 3 sets to failure
3 sets of Pushups to failure
3 sets of sit-ups or crunches to failure
wedensday- repeat sunday
friday- repeat sunday

on your off days do sprints(run as fast as you can) until you get tired wait until u get ur breath back and repeat about 5 times
these ar the 1 leg squats just do them with no weight- http://www.exrx.net/WeightExercises/...eLegSquat.html

Nick0lo

I'll try those. Thanks alot!

edited:
What are 'sets to failures'?

P-funk

this is some of the worst advice ever given....he is a deconditioned newbie...why does he need to be doing 1-legged squats? why does he need to be doing push ups and cruches to failure? Why does he need to sprint as fast as he can...should someone that is overweight be sprinting anyway..fuck no!

this adive is pure shit.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Nick0lo

Well I'm not overweight, I'm VERY skinny. Trying to eat more though.

mike456

hes not overweight
well I dont really mean till failure i just do not know how many reps he can do, and in his post he says he gets tired quickly so he obviously wants to improve his endurance, so he should do sprints

mike456

and he also doent have any weights so do you suggest he does 30 regular squats or do 1 legged squats to cut down the reps??????

mike456

also who cares a beginner or a person who hass been training for years- you should push yourelf to get as many reps as you can

mike456

what would you suggest to a skinny beginner that has bad endurance, and has no equipment to train with, and can only rely on body weight exercises

mike456

example for what sets mean if i say 3 sets to failure
u would do the exercise as many times as you can rest than repeat rest than repeat you should be resting about 60-120 secs between sets

Malley

I dont think that his goal right now is to get huge. I think its more about getting in shape in order to run and things like that.

MWpro

mike456, stop spamming you douche bag.

mike456

pro what do you mean by spamming- posting too much or sayin stupid shyt lol? sorry about all the post i was on a roll- but seriously what advice would you give him and why is mine so bad(if you think so?)

Spud

You should work some pull ups into it. Put a towel or a shirt over top an open door, and use it to pull yourself up. If I can do it at 174lbs, your weight definitely won't break the door off.



Also pyramid your pushups: do 1, then 2, then 3 then 4 up until a decent number, say 7 to start with, then go down, 7, 6, 5, 4, 3, 2, 1.

It was very very effective for me as a pre-training workout. You'll find that your chest and tricep strength will increase quite quickly if you do the pyramid twice or three times a week.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

assassin

ok look i had ur same problem i had ana accident and stayed for more than a year without a single movement and i began smoking a lot and my health was zero....

first quit all bad habits u r doing sleep early , sleep well, stop junk ,no bad habits..

second before u even think of training go get ur self agood diet read the stickies in the diet forum and post ur diet so ppl here can help u...

third about training ur workout must not last more than one hour maximum...also u r skinny ....don't try to over train to get fast results..results will come when ur body gets enough time and recourses (food & sleep) to recover and improve it's performance....

begin walkin for 30 minutes in the morning after an hour of breakfast...then increase the period , then start jogging for small period and increase ,then alternate between jogging and walking,, untill u can do long sprints...

after resting for a couple of days and feling good begin working out , do 4 example 4 sets of push ups and 4 sets of pullups and some crunches.....when u are able to do many reps using body weight exercises come again and read the stickies in the training forum and post here so ppl can help u with making a good workout.....

MWpro

You posted five short posts in a row with 1-3 minutes in between them. Just do one condensed post; edit if you have to.

That's some pretty good advice assassin

assassin

thnx my friend

Steele20

Common you twig, snap out of it!!!

AKIRA

Getting a dumbell set, a barbell, and a bench isnt asking for a lot of determination, its realism. You say you want to be healthy and not be so skinny, then do it right the first way. Youll be thanking yourself that you didnt start his half assed.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Nick0lo

Cool thanks. I think I can do that. When I get the the pull ups and the crunches, should I do them daily or every other day? I've been doing things similar to that every day and my body aches. I really need to get fit..

Nick0lo

I don't think my parents would spring for all of that. Maybe when I'm out of highschool, but right now I just want to get healthy.

assassin

u do ur workout and then rest untill, u feel u r ready to workout again , by the time ur body abilities to recover will increase and u'll be able to do them every day with many sets and reps,, at this time u r ready to go to the next level of training with weight, if u are not able to join a gym u can buy some equipment , not necasary all at a time , u could buy db's then after a while get a bar and so on, or even u could do bodyweight exercises and add weight while doing push ups and pull ups , but that when u r ready for it, for now just body weight will be enough...

AKIRA

You can buy them used. Shit, Ill bet youd find these damn things at garage sales. Some asshole is always selling his benchset he got as a New Year's resolution. Then when he realized it called for some hard work on his part, hed decide to sell it..happens all the time.

Think of getting this equiptment as a gift that keeps on giving. Can you honestly tell me you wont get tired of doing the same weightless exercises all the time?

If your parents are the ones who make the decisions on what to buy, then I suppose youll have to settle for other things.

Think of getting some stuff as this. Youd rather have it and not need it, than need it and not have it.

Or stay skinny, I dont care.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

assassin

akira i guess u haven't read the whole thread , he is saying he is still too weak, he must first improve his nutrition ,bw exersises will work for him now maybe for more than a month even...his fitness is still low....yes he must get the equipment but this is a future plan...for now bw exercises will give him a nice pump and will qualify him well for using weights....nb: how could he do bench pressing when he still can't get 10 reps push up.........

assassin