How long should I stay at level 1 ?

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    How long should I stay at level 1 ?

    Hey guys, I’m 18 years old and I’ve just started exercising, and as I am very thin (I’m male and 5 ft 8 for 110 lbs) I started with level 1 workouts. I wanted your advice on how long should I stay at level 1 before moving up to level 2, and then how long before getting to level 3 etc. What are your opinions on that ?
    Thanks

    #2
    I think you should just do the Foundation program. It's a lot more complete than just doing random lvl 1 workouts.

    If you are talking about the level = number of sets, then you should stay at that until you feel confident enough to do the next level.

    I hope this was of some help to you. Welcome to the Hive and have a nice day!

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      #3
      I also wanted to start with programs, bur as I live with my parents I don’t have much control over what we eat, so I was worried it wouldn’t be as effective as it should

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        #4
        Oh, you don't have to worry about that. I'm younger than you, and also live with my parents. Did the Foundation program with a few extra workouts whenever I felt it wasn't sufficient, and it did show results.

        You just have to eat healthy, but don't need to follow the suggested meal plan.

        Good night.

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          #5
          I started working out without following a mealplan and it showed results. Choosing a program is really a good idea. When you go to the programs section, there are suggestions for finding the right program for you. Have fun!

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            #6
            Hey Faple, welcome to the Hive
            you can level up when, or better before you get bored, and see if it works for you. You can also mix different levels througout the week, or do a program at a different level every day, just how you feel. You are young, you have the time to find out what fits best. Being fit is a lifestyle not an event. Try to challenge yourself, push yourself, but do not overdo it in the beginning. Try to find a path, play around, have fun.

            ​​​​​​

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              #7
              Faple exercise is very much a subjective thing to the individual. You need to feel like it is taxing you, at the moment I would suggest if you are doing level 1 and feeling like you could do more quite easily then do more and try for level 2. It all depends on your present level of fitness.

              Another way to think of it if is scoring a workout out of 10 for exertion - If 10 is everything you've got then you wouldn't be working out every day and you'd tire. You probably want to be trying for a 7 out of 10, there's effort involved and you know you are doing it but it isn't taking you to the point of failure all of the time. If your workout is feeling like a breeze then you should go up a level.

              Just because the routines usually follow L1 - 3 sets, L2 - 5 sets and 7 sets for L3 there is nothing wrong with adding one extra set over a level and then going for one more. To be honest if I'm not feeling good on a day I will go for level 1 and if I feel good, I'll push for the next level.

              You just need to try and different routines will affect you in different ways depending on your strengths and weaknesses. I can knock 100 squats out easily, 100 lunges will really tax me. I did some days and it was a good workout at level 2, the next workout may push me harder as it targets an area I'm weaker in and I'm down to level 1.

              Enjoy pushing yourself and finding new boundaries in your fitness.

              As for diet, if you can't follow a fixed meal plan then try to eat as good as you can and drink plenty of water.

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                #8
                I wouldn't worry about food too much. Especially not if you're young and slim.
                Chances are your body will respond well as long as you're not eating just sugar cubes the whole day.
                Even if that's the case, if it's not something you can currently control, working out and eating not that great is still better than not eating well and doing nothing ^^
                The only downsides from what I gather, is that your results might either not be as fast , or as big as you want them to be. But results are still results =)

                As stated by others before; you should be challenged at the level you do.
                Pick a level, do it, if it's too easy, tack on a bit.
                It might take a while but at some point you'll ''feel / know'' when you should add weight / sets / lower rest, in your exercises.

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                  #9
                  Thanks for all your answers !

                  If I wanted to use Scott's "scoring system", level 1 workouts were a 4 out of 10, so I think I'll do the Foundation Program starting today. As for food, I'm lucky to live in a family that makes pretty healthy meals, even though they might not be the absolute best, so it shouldn't be an issue. As you pointed out, I've got time and I don't want to be built like a mountain anyway, I just want to be fit, so I'm okay with it takiing a few more months.
                  I have an other question : is it okay if I chose let's say 5 programs, and I do one program only on Mondays, another only on Tuesday and so on, running on Saturdays and resting on Sundays ? Kind of like mixing up programs that focus on specific parts of the body to build every part at the same time.

                  Thank you very much for your contributions !

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                    #10
                    Originally posted by Faple View Post
                    Thanks for all your answers !

                    If I wanted to use Scott's "scoring system", level 1 workouts were a 4 out of 10, so I think I'll do the Foundation Program starting today. As for food, I'm lucky to live in a family that makes pretty healthy meals, even though they might not be the absolute best, so it shouldn't be an issue. As you pointed out, I've got time and I don't want to be built like a mountain anyway, I just want to be fit, so I'm okay with it takiing a few more months.
                    I have an other question : is it okay if I chose let's say 5 programs, and I do one program only on Mondays, another only on Tuesday and so on, running on Saturdays and resting on Sundays ? Kind of like mixing up programs that focus on specific parts of the body to build every part at the same time.

                    Thank you very much for your contributions !
                    Programs are specifcially built to be done every consecutive day until the program is completed.
                    There are a few add on programs that can run simultaneously to your main program. They are marked as addon and I think you can filter on them.

                    The advise for ''best results'' is to run one program.

                    You could also make your own program if you want to focus on different things.

                    Daily dares and Monthly challenges you can always tag on without too much interference in your program. Though conflicts might arise, these should be ''light enough'' to not be an issue towards your progress.

                    My advise;
                    If you're worried about specific areas; Run a single workout next to your main program.
                    Though conflicts might show up; Foundation trains various muscle groups, could be that you overtrain them, if you do a workout ontop of it to focus on those groups.

                    Most of those things are also explained in the Gert started section at the bottom left of the Darebee front page.
                    Have a good look through there, you might find a lot of your questions answered.
                    Also the instructions for making your own program should be there, if that has your interest.

                    Comment


                      #11
                      All programs are full body programs, sometimes with focus on different body parts. Many of the programs run in cycles of 4-5 days, then the parts repeat in some way. Just do it from Mon- Thu or Fri, run Sat and rest Sun, go on with the program on Mon. The more consecutivety the better, but if you do run/rest for two days, no problem. I wouldn't mix programs as a beginner (or at all).

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                        #12
                        I think what I want to say is that you could potentially try the fitness test located elsewhere on the site, which can suggest a level for you. It only takes a few minutes.

                        The downshot of it is that if you're like me and discover you can't do a basic burpee, the test is rendered worthless. But wanted to put that out there in case you wanted another means to check your progress say, monthly.

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                          #13
                          Try this

                          https://darebee.com/fitness-test.html

                          from time to time.

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                            #14
                            SimonB ... I rate myself as a "beginner". Not even interested in regularly going beyond that.
                            I do, however, regularly do "easy" and "normal" difficulty Workouts and Programs - generally at Level III.
                            These tend to cause a little panting, a little sweating, and a pulse that occasionally wanders over 100 (saw my PC yesterday, she said "fine").
                            So ... hardly beating myself up but not taking it easy, either.
                            I can't do 20 "true" Push-ups, even given 60 seconds. Bad wrist limits me there.
                            I can do 20 Crunches, but not Sit-ups, even given 60 seconds.
                            I am not even willing to try 20 Burpees. In a day. They hurt! Old groin injury shows up when I try.
                            So ... it would limit me to doing only Level I?
                            Or is that difficulty level 1 (light)?
                            As mentioned, I do mostly difficulty level 2 (easy) or 3 (normal) at Level III.

                            Perhaps that page should be revised?

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                              #15
                              DaithiMeyer The level presented by the test refers to the number of sets. Which makes even less sense, because I could easily do 7 sets of a Level 1 workout but couldn't do 3 of a level 4.

                              Yes, it has to be revised.

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