30 Day Trial: Exercising

[st33med]

Recently, I have been going to the gym. I have only done it twice so far, and I liked it. It was very fulfilling to burn lots of calories and exercise my muscles. Now, I am planning a 30 day trial of going to the gym and exercising in general for at least 30 minutes a day. This plan is also expansive in which I can start exercising in other ways, such as bicycling or push-ups or sit-ups or running. Running and bicycling are on my next priority when I feel like doing something else.

The reasons of doing this were unclear to me at first because I am quite happy in my body right now as I am still in the healthy BMI. However, I am getting close to being overweight. I realized that I also don't feel like my body is adequate for life and my body is rather unhealthy because of the fact that I haven't moved a lot in my life. I am quite weak. I am also tired of not having a lot of energy sometimes. I am quite curious of how I would look with six pack abs, good chest muscles, or buff biceps and triceps. Maybe even more attractive...

Since the days I have been going to the gym, I feel very inadequate compared to the super-buff guys! What they think of this scrawny guy coming to the gym, I don't care for, and I won't care how they look either while I exercise because all the focus will be on me developing my own body. I know intimately now that all people start out weak and grow stronger.

On the first day I went over a week ago, I pushed myself too hard and ended up with aches in my body. Yesterday, I listened to what my muscles were telling me and stopping exercise and taking a short break when they felt tired.

So, yesterday was day one of my 30 day trial. On the following days, I hold myself accountable for my results and going to the gym whenever I can for at least 30 minutes. If I cannot for whatever reason, I'll evaluate those reasons and determine if it's a load of baloney here. I don't plan on posting here everyday.

This trial is also testing a new and inspiring belief system I have installed. Hopefully, it works and I can keep motivated through this trial.

Anyone else can join me here in this thread as well! Just be aware that you are held accountable for your own results. I cannot take credit.

[Cochonette]

Good luck with this! I have been working out lately myself. Although I have discovered a growing pain in my lower left abdomen that started to get really bad when I was running last night. =/

I recently committed to working on push-ups every day, and it's been a success so far. I feel strong now, for me. A woman in Aikido class said I was strong when I was holding onto her wrists, which is not something I usually hear.

[Leesah]

Sounds great st33med, good luck with it!

I want to step up my exercise a bit (I swim & walk & use exercise bike, sometimes a fitness class.. but I want to begin running because it's so accessible to me, and free!) so I'll probably follow this thread as inspiration

I may even begin going to the gym if you keep up with this thread and you report benefits or whatever

[Lakshyayidhi Lakshmihi]

Good stuff! Human beings were meant to move - did you know that the majority of venous and lymph circulation actually DEPENDS on skeletal muscle movement? That if you don't try to move in your full range of motion you can get stagnant flow of fluid in your tissues causing some areas to not receive adquate oxygen and nutrients?

I'm sure Lifeisamazing can give you some good pointers...

[st33med]

Originally Posted by Leesah

Sounds great st33med, good luck with it!

I want to step up my exercise a bit (I swim & walk & use exercise bike, sometimes a fitness class.. but I want to begin running because it's so accessible to me, and free!) so I'll probably follow this thread as inspiration

I may even begin going to the gym if you keep up with this thread and you report benefits or whatever

I love inspiring people!
I am glad you feel the same way about exercise as I do!

I plan to do an hour today with 30 minutes weight-lifting and 30 minutes on a step machine.

[st33med]

Originally Posted by Lakshyayidhi Lakshmihi

Good stuff! Human beings were meant to move - did you know that the majority of venous and lymph circulation actually DEPENDS on skeletal muscle movement? That if you don't try to move in your full range of motion you can get stagnant flow of fluid in your tissues causing some areas to not receive adquate oxygen and nutrients?

I'm sure Lifeisamazing can give you some good pointers...

No, I didn't know that. I guess that is why I have been feeling ill with malaise a lot.
Thanks for the info!

[Holiday]

Excellent motivation! The triple-threat benefits of working out:

1) Improved strength and heart & lung capacity for better sport and physical activity performance

2) A general feeling of well-being (or better-being?) due to more efficient body processes/decreased fat

3) Looking good naked!

btw, the aches you felt after working out are a good thing! Your muscles are rebuilding themselves bigger and stronger after you taxed them and created little rips and tears in them by lifting weights...

[st33med]

Originally Posted by Holiday

Excellent motivation! The triple-threat benefits of working out:

1) Improved strength and heart & lung capacity for better sport and physical activity performance

2) A general feeling of well-being (or better-being?) due to more efficient body processes/decreased fat

3) Looking good naked!

btw, the aches you felt after working out are a good thing! Your muscles are rebuilding themselves bigger and stronger after you taxed them and created little rips and tears in them by lifting weights...

So that's why they call it 'getting ripped'!

I have my shoulders aching right now before and after I worked out today.

[st33med]

Day 2

So, I went about 10 minutes longer than I planned.

Stopped at a vending machine for a Snickers bar. I was hungry and I knew I needed some calories in my tummy to work out.

I first went to do step machines where it's like you are walking up a hill (not sure what you call those) for about 18 minutes on the timer. Did some arm building for about 20 minutes with the weight lifting machines. Realized, hey, they have my past favorite comedy on TV near another step-machine and worked out for 30 minutes to watch it. During that time I was just starting to feel so relaxed even though my heart rate was about 140-145. I believe I was taking a lot of stress away with laughter and working out. It felt soooooooo good.

Another thing I realized today was the fact that I had to work out a lot to even burn 200 calories. Wow. I'll be looking at those soft drinks in a different way now as a treat.

(And I realize I am being a hypocrite now because I am drinking one.
I was going to buy a Powerade drink, but I only had a dollar and it cost $1.50. And yet, a soda cost $1... )

[RomanHD]

I don't want to de-motivate you, but a beginner like you simply doesn't need to be in the gym more than 3 times a week. Also, 30 minutes is too short a time to be worth the commute to and from gym. Make your workouts like 50-60 minutes and have some rest days.

[spacecadetglow]

Woo! Go Andrew! I believe in you.

[st33med]

Originally Posted by RomanHD

I don't want to de-motivate you, but a beginner like you simply doesn't need to be in the gym more than 3 times a week. Also, 30 minutes is too short a time to be worth the commute to and from gym. Make your workouts like 50-60 minutes and have some rest days.

Yes, you might be right. However, I am VERY motivated to do this.

Today I didn't do much. Only exercise I had was on my bike, traveling to and from class and trying to go fast. I am very busy today and have been distracted. Bleh, I probably could have fit in 30 minutes at least, but I didn't bother.

So, I'll count this as one of my break days.

Still, I am seeing results. My gut has receded slightly and I looked in the mirror and this was my reaction:

I am doing great so far! I look sightly more muscular than a week ago.

@spacecadetglow, Thanks!

[Cochonette]

Originally Posted by RomanHD

I don't want to de-motivate you, but a beginner like you simply doesn't need to be in the gym more than 3 times a week. Also, 30 minutes is too short a time to be worth the commute to and from gym. Make your workouts like 50-60 minutes and have some rest days.

Disagree.

My gym commute is 1 minute. I walk down the hallway, go down the elevator, and the gym is a few seconds away. And I took the advice of only exercising 1-3 times a week... it helped me with learning how my muscles recover, but truth is it works better if I exercise every day, exercising less, than trying to get it all in at once and tiring my muscles out like that... progress is slow, and the rhythm sucks because you go all out and then have to wait 3-4 days before you can do anything else.

I am going to try to start running every day... if I don't keep getting that pain in my lower left abdomen. I just bought some new running shoes that feel great, so that's a motivation.

[RomanHD]

Originally Posted by Cochonette

My gym commute is 1 minute. I walk down the hallway, go down the elevator, and the gym is a few seconds away. And I took the advice of only exercising 1-3 times a week... it helped me with learning how my muscles recover, but truth is it works better if I exercise every day, exercising less, than trying to get it all in at once and tiring my muscles out like that... progress is slow, and the rhythm sucks because you go all out and then have to wait 3-4 days before you can do anything else.

Good for you, my gym is at least 15 minutes there, 15 minutes back, plus dressing up, plus showering, etc etc. Total time is more than 2 hours.

Also, I never said to exercise 1-3 times a week, I said 3 times was enough for a beginner. And if you're going really heavy on squats, deadlifts, bench presses and overhead presses every workout, I can't see how even an advanced person could do more than 5x60 minutes a week. Unless they're juicing, but I don't like to accuse people of that.

[Groundless]

Originally Posted by RomanHD

Good for you, my gym is at least 15 minutes there, 15 minutes back, plus dressing up, plus showering, etc etc. Total time is more than 2 hours.

Also, I never said to exercise 1-3 times a week, I said 3 times was enough for a beginner. And if you're going really heavy on squats, deadlifts, bench presses and overhead presses every workout, I can't see how even an advanced person could do more than 5x60 minutes a week. Unless they're juicing, but I don't like to accuse people of that.

Yes, 3x a week for heavy lifting is way more than enough. it is the recovery period where you build the muscles. No recovery=no muscle building (or very little). When I was heavy squatting and deadlifting (not a beginner) I did this once a week and it worked well.

FULL rest days ie. no cardio, no lifting, are the best in between workouts if your goal is to gain muscle. Eat plenty of protein (1g per lb bodyweight), get more sleep than normal, these things will help you build muscle.

[Groundless]

Originally Posted by Cochonette

Disagree.

My gym commute is 1 minute. I walk down the hallway, go down the elevator, and the gym is a few seconds away. And I took the advice of only exercising 1-3 times a week... it helped me with learning how my muscles recover, but truth is it works better if I exercise every day, exercising less, than trying to get it all in at once and tiring my muscles out like that... progress is slow, and the rhythm sucks because you go all out and then have to wait 3-4 days before you can do anything else.

I am going to try to start running every day... if I don't keep getting that pain in my lower left abdomen. I just bought some new running shoes that feel great, so that's a motivation.

You are speaking of building a routine I believe and I agree with you. It depends what your goals are really. If the goal is general feeling good just throw the weights around and don't worry about it. if the goal is to pack on muscle mass that is altogether different.

[st33med]

Originally Posted by RomanHD

Good for you, my gym is at least 15 minutes there, 15 minutes back, plus dressing up, plus showering, etc etc. Total time is more than 2 hours.

Also, I never said to exercise 1-3 times a week, I said 3 times was enough for a beginner. And if you're going really heavy on squats, deadlifts, bench presses and overhead presses every workout, I can't see how even an advanced person could do more than 5x60 minutes a week. Unless they're juicing, but I don't like to accuse people of that.

I'm not bench pressing. I'm not exactly ready for that quite yet. I've been using these weight machines to exercise.

I plan to go to the gym today for about 45 minutes. Maybe 15 minutes on the treadmill (haven't done that yet), 15 minutes on step machines, and 15 minutes on weight machines.

Yesterday I probably could have but I was nervous on how much time I was going to need for a project and didn't feel like it.

I am excited!

[Lifeisamazing]

Don't worry about the muscles hurting. That doesn't really show anything apart from the fact that some work was done.

I also think that 30 minutes daily is a good idea. The 3 days per week would be optimal if you did hard weight training for 45-60 minutes per day.

Tips I would however give you are:
1. Read about a program called Starting Strength.
2. Learn to do exercises properly.

[st33med]

Originally Posted by Lifeisamazing

Don't worry about the muscles hurting. That doesn't really show anything apart from the fact that some work was done.

I also think that 30 minutes daily is a good idea. The 3 days per week would be optimal if you did hard weight training for 45-60 minutes per day.

Tips I would however give you are:
1. Read about a program called Starting Strength.
2. Learn to do exercises properly.

Thanks

What do you mean doing exercises properly?

I took a 45 minutes today to exercise. I went on the treadmill and it was a little too telling on how out of shape I was. I couldn't run a full mile at about 4.5 to 5 mph. I had to stop at 3/4 of a mile and walk about an eighth of a mile till I got some strength back and started to run the rest of the mile. I had a max heart rate of 170.

I am tired and worked out. Phew.

The next few days I am going to have to find a different way to exercise because I am going to visit relatives.

[RomanHD]

Originally Posted by Lifeisamazing

Don't worry about the muscles hurting. That doesn't really show anything apart from the fact that some work was done.

I also think that 30 minutes daily is a good idea. The 3 days per week would be optimal if you did hard weight training for 45-60 minutes per day.

Tips I would however give you are:
1. Read about a program called Starting Strength.
2. Learn to do exercises properly.

Another Rippetoe fan?

To the OP: If finance allows, I would recommend to hire a personal trainer to show you how to do the big barbell lifts. Much easier than studying from a video and having yourself as the only judge on your technique.

[st33med]

Originally Posted by RomanHD

Another Rippetoe fan?

To the OP: If finance allows, I would recommend to hire a personal trainer to show you how to do the big barbell lifts. Much easier than studying from a video and having yourself as the only judge on your technique.

I may look into that. Not entirely sure where to find some. Now is not the time; I am simply too weak to push myself with big barbells.

Those guys with big muscles and lifting heavy stuff scare me and inspire me.

[Lifeisamazing]

Originally Posted by RomanHD

Another Rippetoe fan?

To the OP: If finance allows, I would recommend to hire a personal trainer to show you how to do the big barbell lifts. Much easier than studying from a video and having yourself as the only judge on your technique.

Nah, Starting Strength is just so damn simple. Three basic exercises for three days. What else could be more simple and better for a beginner?

[Lifeisamazing]

Originally Posted by st33med

Thanks

What do you mean doing exercises properly?

I took a 45 minutes today to exercise. I went on the treadmill and it was a little too telling on how out of shape I was. I couldn't run a full mile at about 4.5 to 5 mph. I had to stop at 3/4 of a mile and walk about an eighth of a mile till I got some strength back and started to run the rest of the mile. I had a max heart rate of 170.

I am tired and worked out. Phew.

The next few days I am going to have to find a different way to exercise because I am going to visit relatives.

You can do an exercise with correct form, which means that you do it more effectively and you are less likely to suffer from an injury, or you can do it with poor form and pay the consequences.

Pretty much every kind of work helps beginners progress, so it's not as important what routine you follow but that you pay attention to mastering the technique.

And RomanHD gave you the best tip: hire a personal trainer. If you can afford it, you will progress faster, you will learn faster, you will be more motivated and the most important you are probably less likely to injure yourself. I never did that and I wouldn't say that I necessarily regret that but it would have made things easier and I'd definitely know more than I know now.

[DanFromSeoul]

Originally Posted by Lifeisamazing

You can do an exercise with correct form, which means that you do it more effectively and you are less likely to suffer from an injury, or you can do it with poor form and pay the consequences.

I whole-heartedly agree with Lifeisamazing.

I've been working out in gyms for a few years and have a few gym buddies. We can spot out the beginners because they work out with crappy form.

You'll build yourself to the heavier weights in due time. Good form is more important that heavy lifting.

Pretty much every kind of work helps beginners progress, so it's not as important what routine you follow but that you pay attention to mastering the technique.

I agree with this too. Also make sure you are giving yourself the proper amount of food/nutrients to fuel your body.

And RomanHD gave you the best tip: hire a personal trainer. If you can afford it, you will progress faster, you will learn faster

I would just like to add that if you can, find a personal trainer who has the body that you want for yourself. It will inspire you that much more!

Lifeisamazing <<< looking good man! I have the hardest time getting a 6-pack lol. Can easily buff up my upper body tho (which I work out too much maybe ;-) )

Dan

[Lifeisamazing]

You'll build yourself to the heavier weights in due time. Good form is more important that heavy lifting.

Heavy lifting probably has its negative side effects as well such as joint problems... Besides, it's not necessary to go all out to build muscle (it's a good idea once in a while but not on every set).

I agree with this too. Also make sure you are giving yourself the proper amount of food/nutrients to fuel your body.

Yeah, definitely. One of the things I'm definitely guilty of and no one taught me this since I tried to learn on my own. Chocolate after every workout, hardly no protein-rich foods, just pasta and other carbohydrate rich foods. I wonder where I would be now, if I knew a lot more in the beginning.

I would just like to add that if you can, find a personal trainer who has the body that you want for yourself. It will inspire you that much more!

Yeah, definitely a great idea. Someone who is in bad shape doesn't necessarily be a bad fitness trainer but come on. How can you preach something you don't really do yourself?

Lifeisamazing <<< looking good man! I have the hardest time getting a 6-pack lol. Can easily buff up my upper body tho (which I work out too much maybe ;-) )

Definitely don't neglect your lower body. I was guilty of not paying attention to it at first either since I thought playing soccer and running was enough. The bottom line is, lower body work burns a lot of calories and works your core a lot and that can help you to get those abs out.

[Niels]

In my opinion, you should keep it very simple when you first start exercising. Of course the enthusiasm will make you hungry for more, but also when the beginners enthusiasm is gone, you still need to continue to reach your goal.

Every time you talk to someone about getting fit again, people have so many advices, ideas etc. The next thing you know, you are ordering 385 kg weights on Amazon.

To me it is very simple, you do the exercise for yourself, you need to do it, so you better make sure you will love the way you do it. Adding advice from others in your training results most of the time in disappointment about the current status of your body, lack of discipline of simply an overwhelming start.

Follow your hart, if you want to run, RUN. If you want to lift weights, LIFT them, but don't make yourself crazy by thinking you need to do this and that. The goal is to get in shape, right, you know how to do this yourself, it ain't so difficult.

Lets live a little,
Niels

[st33med]

I'm not feeling well today. I have a head cold and my sinuses are bothering me to no end. It's possible that I may just go to the gym for maybe 30 minutes of leg exercise, or not. I haven't worked out for the weekend because I was just plain ol' tired most of the time I was visiting relatives. Long drives tend to screw up my sleep patterns for awhile.

When I do resume working out, I'll post here as day 6. I've wasted too many days of not exercising that it may affect my final outcome.

[livelove18]

Exercise as a consistent lifestyle choice will prove immense benefits in the long run. I always feel so much better physically and mentally after a great workout. It's going to be hard, and some days you won't want to go to the gym but if you can stick with it being physically active will change your life for the better.

[NDN Scholar]

I just lift weights every second night and go jogging two or three times a week in the city. **** the gym, I don't need to mix my sweat with those people over there, lol. Weights aren't expensive, and if you're creative with them, they're very flexible in terms of use.

Once winter really starts kicking in, though, I may have to start taking advantage of the gym on-campus for jogging.