Thread: New to BB, need advice

Welcome to IM!

Your first stop should be the stickied topics in the training forum. Especially the ones by Cowpimp on "designing training routines". Excellent information in all of them on the basics of lifting, and how to come up with good program designs.

Take a look at them and we'll go from there.

Thanks Gazhole for your reply,

I went through many posts in the forum...they are all informative, although I couldn’t understand some terms :P

I don’t think I'm ready to come up with my own program from weight lifting or nutritions.

So far I know that:

-I need to drink ALOT of water.

-I need to eat at least 6 healthy meals a day (small portions) to faster my metabolism.

-I need to warm up everyday before I start my training to avoid injuries.

-As a start, I need to do some cardio (first 2 weeks) to burn some fat and warm up all body muscles.

-I need to go around all body parts machines in gym for next 1-2 weeks for all muscles as another warm up before I start free weights.

-Free weight gives you better results.

-I need 1-1.5g of protein for every lb of body weight. (150gs for me)

-I need to sleep at least 7-8 healthy sleep hours a day, I also need to take some rest days during the week (off-training).

-I need to work out 2 muscles each day, preferred a combination of Large/small muscles workout (i.e. Chest / Bicep).

-protein shakes and MRPs can be help you out if used the right way in general.

that's about it for now...still waiting for your advice and opinions..all are welcome

Thanks.

Originally Posted by stealth

Thanks Gazhole for your reply,

I went through many posts in the forum...they are all informative, although I couldn’t understand some terms :P

Like what?

Originally Posted by stealth

I don’t think I'm ready to come up with my own program from weight lifting or nutritions.

Don't sell yourself short, its not as hard as some people would have you believe.

Designing training routines by Cowpimp

Read those threads, they take you through step by step and give very good advice.

Originally Posted by stealth

So far I know that:

-I need to drink ALOT of water.

-I need to eat at least 6 healthy meals a day (small portions) to faster my metabolism.

-I need to warm up everyday before I start my training to avoid injuries.

Those are pretty much right.

Originally Posted by stealth

-As a start, I need to do some cardio (first 2 weeks) to burn some fat and warm up all body muscles.

You should do cardio as well as your weight training throughout the program. Fat loss isnt about cardio, its about calories in vs calories out. You can lose fat with weight training just as well as cardio.

Originally Posted by stealth

-I need to go around all body parts machines in gym for next 1-2 weeks for all muscles as another warm up before I start free weights.

Why? As a beginner, you should stick to free weight movements - period. You need to train your stabilizer muscles and build good movement patterns, neither of which machines acheive.

Who told you this?

Originally Posted by stealth

-Free weight gives you better results.

-I need 1-1.5g of protein for every lb of body weight. (150gs for me)

-I need to sleep at least 7-8 healthy sleep hours a day, I also need to take some rest days during the week (off-training).

Yes.

Originally Posted by stealth

-I need to work out 2 muscles each day, preferred a combination of Large/small muscles workout (i.e. Chest / Bicep).

Dont think in terms of muscles and muscle groups. Think in terms of movement types like pushes or pulls, upper or lower, vertical or horizontal. Read those threads i put up there, they explain how to do this in terms of an actual program.

Originally Posted by stealth

-protein shakes and MRPs can be help you out if used the right way in general.

Most supplements are a convienance rather than a neccesity.

Originally Posted by stealth

that's about it for now...still waiting for your advice and opinions..all are welcome

Thanks.

No worries!

Originally Posted by Gazhole

Like what?

-motor units?
-1RM?
-impose compensatory acceleration on the weight being moved? means the -speed of the training?
-muscular failure

You should do cardio as well as your weight training throughout the program. Fat loss isnt about cardio, its about calories in vs calories out. You can lose fat with weight training just as well as cardio.

Your right! What I meant is that I will start cardio only at first, as I didn’t do much of work out for some time and I need to warm up. I plan to do 30min cardio (walking) at least after each workout day later on.

Why? As a beginner, you should stick to free weight movements - period. You need to train your stabilizer muscles and build good movement patterns, neither of which machines acheive.


Who told you this?

Actually, it practiced in almost every Gym around here! Most coaches advice you to do full body training on machines at first before you start following a program....i dunno :/

Machines are no sub for free-weight movements. You need to teach your body how to move through its own patterns, not something built in a factory.

I have some info on my blog you may find helpful - start from the top. There is a whole body workout I give all my friends when they start. Try that to start.

Good luck with goals!