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    Help to start

    Hi there!

    I'm completely new to working out on a daily basis and I figured I could use some help building routines, or to learn how to do my own

    How do I plan muscle training? When do I do Cardio? Rest days? warm-up/cool down? Small training everyday vs few big training troughout the week? What is necessery and how to optimise everything basicly.
    I've tried "age of pandora" and "hero's journey" for a starter, doing all the exercises at level 1/2 every day. but after 90 days of daily workout i've yet to see any improvement at all...
    so i'm guessing i'm not doing something correctly :/

    my main focus is weigth loss and tone, not necesserely muscle gain. I have great places to do jogging and little to no equipement (pull up bar, yoga matt and ankle weigth)
    I mainly work out in the morning... i dont know if that matter

    Thanks for your help! Anything is better than my knowledge at this point ^^

    #2
    I think you may have tried to do too much too soon. Age of Pandora and Hero's Journey are a lot of fun, and very challenging, but they are also probably a bit intense for a strict beginner. I would dial it back to Foundation, or even Foundation Light, and then start to build up to the more complex programs as appropriate.

    Also, just to address something specifically: you said you haven't seen any improvement after 90 days... I'm not sure if that's true or not, but the larger point is - fitness goals can take years to achieve, and some may never be achieved (depending on the goal). Don't lose hope! Challenge yourself every day, eat nutritiously, and you WILL see the changes you want to see.

    Comment


      #3
      Welcome to the forums. Your can find general information on how to structure your training for various goals here.

      Your said you did Age of Pandora and Hero's Journey for 90 days, but they are both 60 days programs. Are you doing one of them now?

      I hope you'll forgive me if I'll be highly sceptical about not seeing results. That could be possible if you did random workouts, but programs have built in progressions and you go further you gain proficiency in the exercises used. If you, as your say, had no gains at all, then you wouldn't be able to complete a program.

      What metric do you use to evaluate progress? You've mentioned weight loss - using your weight to track progress in exercising is useless because losing weight is tied into your diet, not workouts. Refer to nutrition and meal plan sections of the site for info on that. I'd suggest Power Fast or Modern Hero for weight loss.

      Finally - you might be expecting too much from yourself. Different people progress at various speeds and it's perfectly okay to give yourself time. Remember - fitness is not one thing that you achieve and forget about - it's the way of life. To maintain your gains you will have to work out not just this week, or the week afterwards, but for every week until the day you die.

      Think about it.

      Good luck with your training.

      Comment


        #4
        Hi there!

        Thanks for your quick answers

        So i think i may not have been accurate on my firsts message, sorry about that

        i've worked physically before (martial arts and so on), i'm just not used to work out at home or in a gym, setting myself goals...

        For the goal I aim for fat loss rather than weight loss. I mainly use my waistline as measurement : i'm currently at 36'' and would like to goo down a couple inches
        I also work physically a lot so i want to be more efficient (toning?)

        For the whole program thing I've got a bit of progress at first but I've seemed to cap quicker than I excepted. I'm able to complete everyday challenge (sometimes rather easily) but i rely mainly on the whole "to failure" set of exercises to mesure progress. And if at first (push-up, for exemple) I see an augmentation from time to time, i cap after a few times and I don't seems to be able to progress (push up, for exemple, have been stuck to 50 for the past month)

        Also, how do you recommend to follow theses programs? do I need to do them everyday, to take brakes in between?

        Thanks!

        Comment


          #5
          Originally posted by lheureux_luron View Post
          For the goal I aim for fat loss rather than weight loss. I mainly use my waistline as measurement : i'm currently at 36'' and would like to goo down a couple inches
          I also work physically a lot so i want to be more efficient (toning?)
          Using your waistline measurement as an indicator of your fatloss is useless. Your body doesn't care about the way it looks so it removes fat from whenever it likes first. It's very possible that your waistline will be the last place your fat will leave. Better way would be to use scales with bf% measurement of taking advantage of various bf% calculators available on the net.

          Originally posted by lheureux_luron View Post
          For the whole program thing I've got a bit of progress at first but I've seemed to cap quicker than I excepted. I'm able to complete everyday challenge (sometimes rather easily) but i rely mainly on the whole "to failure" set of exercises to mesure progress. And if at first (push-up, for exemple) I see an augmentation from time to time, i cap after a few times and I don't seems to be able to progress (push up, for exemple, have been stuck to 50 for the past month)
          Plateaus are natural and can happen for various reasons. Persistence is key. What program are you following now?

          Originally posted by lheureux_luron View Post
          Also, how do you recommend to follow theses programs? do I need to do them everyday, to take brakes in between?
          Programs are supposed to be taken one at a time, one day after another in succession with no jumping (unless otherwise specified, like in Avatar Upgrade) ahead. Using two programs is not advisable, although definitely possible (if you are proficient in fitness). There are two programs that are specifically built as add-ons, those are "<Totals>" and "Total Abs". You can use these in conjunction with whatever you're doing now.

          Good luck with your training.

          Comment


            #6
            Alrigth, thank you, it helps a lot. It seems I have a lot of mythbusting to do before I can fully understand everything ^^' Rigth now i'm down to following the "foundation" program, and I add to that a 30 min jogging session twice every week and an upper body workout twice a week too (in alternance).

            Comment


              #7
              Originally posted by lheureux_luron View Post
              Alrigth, thank you, it helps a lot. It seems I have a lot of mythbusting to do before I can fully understand everything ^^' Rigth now i'm down to following the "foundation" program, and I add to that a 30 min jogging session twice every week and an upper body workout twice a week too (in alternance).
              Sure, man - knowledge is power.
              Foundation is a solid program to begin with, but if you feel like it's turning too easy, be sure to check challenges section - they're there if you want to throw in something extra. Just try to be reasonable if you choose to add challenges - they don't have a difficulty rating, so it's easy to overextend. Alternatively there are daily dares.
              Good luck with your training.

              Comment


                #8
                On the plateau issue - if you're stuck somewhere it might be time to change things up a bit. Lets use pushups as an example.

                Pushup options include:

                -Back to basics - slow them down and strictly manage form. 2 seconds down, 1 second pause at bottom, 2 seconds back up. At the top add a scapula pushup. That will cut your numbers down, but that's not the point. You're here to challenge your muscles, not get a high score in pushups.

                -Drop sets - do normal pushups to failure, then insted of stopping, move straight to knee pushups and go to failure, then go directly to wall pushups and go to failure.

                -More challenging pushup variation - try archer pushups, or dive bomber pushups.

                Comment


                  #9
                  Thanks a lot J3ster, it's a question I was asking myself

                  Nices tips for progression Daegan ^^ i'll be sure to try this out

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