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Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 24 Sep 2007 14:34


Does anyone know of a good routine I can start to maximize workout efforts for a novice with no equipment? What I'm thinking is this:

Run to the park
Do push ups
Do sit ups
Do pull ups (on monkey bars)
Run home

Can it really be this simple?
Dean Grimshawe
Fitness Guru
Posts: 1177
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 # Posted: 24 Sep 2007 15:02


What are your goals? There is a lot you can do with no equipment, but it depends what you want to achieve?
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 24 Sep 2007 15:23


I want to get into my healthy weight.

I'm about 5'7" at about 208 lbs. That's 32BMI, which is in the obese range. I want to get my BMI to about 24, which should plop me at 150lbs. I can commit to working out without equipment every morning during the weekdays. I figure that a park nearby my house will let me be creative with my workout rather than having to spend lots of money. Currently, I can't do a single pullup, so -- if I need an immediate goal, being able to do those is the first goal I have.

What do you think?
Stacy F
Fitness Guru
Posts: 336
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 # Posted: 24 Sep 2007 16:59


Looks good to me. Maybe you can intigrate a push up station on the way to the park. then a sit up station. Mix it up a bit. Biggest thing is to Move.
Dean Grimshawe
Fitness Guru
Posts: 1177
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 # Posted: 24 Sep 2007 17:14


Hi Johnny,

I'm gonna stick my neck out here and guess that your goal is to get your BMI down and get the honey running to you like the Baywatch trailers.

Here is my angle on the situation. Circuit training for you!!

Get about 12 exercises, (push-ups, sit-ups, star jumps..... whatever). Then go through a circuit, with a minute CV between each one. CV can be stepping up on a park bench, shuttle runs or maybe invest in a cheap skipping skipping rope. So it'll be 20 push-ups, 1 mins CV, 20 sit-ups, 1 mins CV..... until you complete the entire circuit. This will kill you at first but you will grow to love it!!

Limit this to around 2-3 sessions a week and gradually build it up until you can complete 3 circuits in each session (having 5 mins rest between each circuit).

I used this when trying to qualify for the Royal Marines and I can't begin to tell you how turned on I was with the results. Not only does it shred through the wobbly stuff like a knife through butter, it also strengthens your core and puts your metabolic rate through the roof.

And no matter how excited you get, do this a max 3 times a week else you certainly will overtrain. I did and collapsed at work once.

I don't know if this is the kind of info you're after but I hope it helps.

Keep up the Intensity
Dean Logan
traineo Regular
Posts: 53
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 # Posted: 24 Sep 2007 19:38


Look for the Abs Diet book.
It has "at home" exercises you can do. You might need to get some light dumbbells, but nothing that will clutter up your house too much.
Matt A.
Fitness Guru
Posts: 253
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 # Posted: 25 Sep 2007 01:20 - Edited by: vashts121


Quoting: leetcharmer
I'm about 5'7" at about 208 lbs. That's 32BMI, which is in the obese range. I want to get my BMI to about 24, which should plop me at 150lbs. I can commit to working out without equipment every morning during the weekdays. I figure that a park nearby my house will let me be creative with my workout rather than having to spend lots of money. Currently, I can't do a single pullup, so -- if I need an immediate goal, being able to do those is the first goal I have.


I'm 5'7" and am 159lbs. I'm technically fat (I'm around 26 bmi) but that's just the BMI. It doesn't take into account muscle mass which is the only thing keeping me in the "fat" zone. I think you should just screw the bmi and just try to get yourself down to a healthy weight. Having muscle helps because they incinerate calories more than someone without much muscle.

I do lots of things at home without any weights. I put my feet up on my bed side and do angled pushups (looks like a ramp where my head would be the bottom of it) I also do situps, pushups, and I lay on my stomach, put my forearms on the ground and clasp my hands and keep my feet on my toes, and stay like that for 100 seconds, it's a really good ab workout!
Cindy N
Fitness Guru
Posts: 733
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 # Posted: 25 Sep 2007 02:08


I like the article, Your Body Is a Barbell for a great bodyweight workout. When I was training for an adventure race, the plan was very similar to what you mentioned doing.

Now I might have to try out Dean's plan.
Sean P
traineo Newbie
Posts: 6
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 # Posted: 25 Sep 2007 06:43


I also recommend the circuity training route. I couldn't swim for 10 minutes without stopping before I started and I was tired all the time. I found this Navy Seal Prepatory Level 1 training on the internet and tried it out. I really cheated on the cardio but it says run on your off-days or do cardio on them. I tried to swim a couple times a week. I think in your case a lot of cardio and a good diet would be more important than focusing too much on the pushups/pullups/situps at this point.

Starting small and build up week to week or every other week. Basically I started mon-wed-fri with 4 sets of 20 pushups 4x20 situps 4X10 pullups. I alternate each exercise and try to cut the rest time in-between each set. You could try hanging on the bar for as long as you can and building up the times until you can do a pullup. I noticed the number of reps don't really matter as much as quality and just forcing myself to do the calisthenics 3 days a week. Good Luck!
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 25 Sep 2007 14:20


Today, I'm going to try to time the amount it takes me to run through the park and circle around back to my place, scoping out potential circuit stations. Dean, does CV mean "Run" for 1 minute, before doing another station? I think it would take me about 15 minutes to get me to the park, and about 20 to make it back. Would it be a bad idea to run all the way to the park, pause for some water, and then begin my stations, then water again, and back to home?
Jeff West
Fitness Guru
Posts: 237
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 # Posted: 25 Sep 2007 15:10


I agree with Matt, forget about BMI. It's just one more number, and it isn't very accurate.

Quoting: leetcharmer
Would it be a bad idea to run all the way to the park, pause for some water, and then begin my stations


You always want to do *some* aerobic before working the muscles - it gets lots of blood flowing through them. A really good aerobic workout tends to drain people for a while, you're fatigued and can't focus as well immediately afterwards. Working your muscles requires concentration, otherwise you run the risk of pulling something, and your concentration is down after exhausting cardio. You may want to do a brisk walk to the park, like a power walk, then do your circuit, and then run home (don't be afraid to take the long way home).

Quoting: leetcharmer
pause for some water, and then begin my stations, then water again


For the type of workout you're describing, you shouldn't need to drink any water during that time, provided you're well hydrated. You don't get hydrated immediately after drinking water. It takes about 24 of drinking enough water to get properly hydrated. You do want to replenish your fluids after your work out, when you get home. Years ago I use to spend an hour and fifteen minutes in the gym 5 days a week. Both weights and cardio. I never got thirsty because I kept myself well hydrated all day long. I did replenish my fluids with a long drink after my work outs, but didn't need any during.

Best of luck to you!
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 25 Sep 2007 15:23 - Edited by: leetcharmer


Quoting: Cynthesis
I like the article, Your Body Is a Barbell for a great bodyweight workout.

I didn't understand the content in that article.

"A1: Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333 30s rest"


It makes me clueless, and sounds really hard.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 25 Sep 2007 15:31


I've been reading recently that stretching is unnecessary for a lot of exercise routines (strength training, for example); would it be recommended for me with this routine?
Z De Gregorio
traineo Regular
Posts: 28
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 # Posted: 25 Sep 2007 16:07


To go along with Dean's post, I would suggest focusing more on intensity excersizes versus volume. For faster weight loss, I'd run sprints as opposed to long jogs and include anaerobic excersize vs just aerobic. Of course, you might have to work up to this and be careful to avoid injury. But the idea is to make your workout as intense as possible. A lot of people neglect this point.

I wouldn't stress yourself doing pull-ups until your strong enough. Remember, that you're lifting your body (which is a 200 lb weight) which might be too heavy for your back and biceps just yet. There are other excersizes you can do to build your strength up until that point.
Richie Anderson
traineo Fanatic
Posts: 177
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 # Posted: 25 Sep 2007 16:55


stretch. you'll be running or jumping rope or some kind of cardio - stretch. i'm usually lazy and don't stretch before my bodyweight exercises, but always when i run.

later
Christopher Shaw
traineo Newbie
Posts: 4
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 # Posted: 25 Sep 2007 17:06


Like it or not, if you want to lose weight, you have to do lots of cardio and aerobic exercises. Building muscle will help, but to lose fat you have to burn calories.

I would recommend that you train for an event -- a 10k, 15k or a full on marathon. Get yourself some good running shoes and run! Go into a running store and speak to the staff; many of them will be runners and will be able to help you pick the right shoes and training method.

I've trained lots of people who have lost A LOT of weight... and training for an event helps keep your eye on the prize and your feet to the pavement.

- christopher
Jennie W
Fitness Guru
Posts: 477
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 # Posted: 25 Sep 2007 17:12


Johnny, recently I have been getting into CrossFit which utilizes a lot of body weight exercises in interval formats. (ie pushups, squats, pull-ups, handstand pushups, etc). Anyway, short and intense intervals of those exercises do a lot for strength, cardio and balance.

Good luck with whatever program you decide to do.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 26 Sep 2007 13:54 - Edited by: leetcharmer


Quoting: cshaw
Get yourself some good running shoes and run!

I've got me some vans shoes with replaced soles that give me good arch support. Will these suffice for running shoes? Would it not be as beneficial if I just power walk instead of run?

I power walked to the park yesterday and back. It took me approximately 19 minutes to get there and estimated 28 to get back for a total of 47 minutes.

There's this station at the park that has all sorts of weird looking things sticking out of the ground with metal bars. There's a sign that shows all sorts of exercises to do with them. So, I think I may turn that into my cross training station center. I was unable to successfully complete any of the exercises it mentioned though, so I'm going to need to start extremely small -- just pushups and situps for now, I guess. I'll bring a towel so I can do wrap it around one of the vertical poles to try and simulate a substitute for a pull up. I'll lean back and pull up with my arms closer to the pole. These exercises should fill up the rest of my time (13 minutes) to make it an hour.

Do you think this sounds like a good place to start? And should I run in place for one minute in between exercises?

Quoting: jnorr993
Johnny, recently I have been getting into CrossFit which utilizes a lot of body weight exercises in interval formats.

Do you have a link for CrossFit?
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 26 Sep 2007 13:56


Quoting: A3M0N

stretch. you'll be running or jumping rope or some kind of cardio - stretch.

What sort of stretches do you recommend for simple power walking?
Minu ~
The Master
Posts: 2592
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 # Posted: 26 Sep 2007 14:10 - Edited by: Minu


Do you get actual sore muscles after your walks, Johnny? If not, then I'd guess that not a lot of stretching is needed, as walking is a darned natural activity for us humans.

Here I go with the heart rate monitor plug again, but what the hell--if you don't have one already, pick one up, and use it with each workout. This way you'll know if you're in the right training zones and be able to SEE the improvements in terms of what it takes to stay in those zones. Not to mention get a number for your resting heart rate.

Sooner or later, (unless you can find some good inclines that last), just walking won't cut the mustard, and you'll need to think about running as already suggested.

Lately, I've been doing interval work with my running, meaning, I'll powerwalk, then throw in high-speed sprints until I reach my V02 max, then gear back down to a fast walk until my heart recovers, then do it again and so on. I find this to be MOST rewarding--and my dog likes it too. I also find it easier on my knees than a solid one hour jog.

Regarding footwear, the "Vans" I'm familiar with likely won't be what the doctor ordered.
Johnny Jelinek IV
traineo Newbie
Posts: 23
Post History
 # Posted: 26 Sep 2007 14:59


Quoting: Minu
Do you get actual sore muscles after your walks, Johnny? If not, then I'd guess that not a lot of stretching is needed, as walking is a darned natural activity for us humans.

Yesterday didn't bring in much soreness, but as running becomes more prevalent, you may find me posting on what stretches I should become familiar with more.
Quoting: Minu
Here I go with the heart rate monitor plug again

I had a heart rate monitor on me yesterday to check my progress. Here are the stats I recall:

Rest: 95
Power Walking: 115-145
Any exercise I attempted instantly brought it up to about a spike at 150

Think I should always strap the monitor on? Or should this be like a once per week occurrence?
Minu ~
The Master
Posts: 2592
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 # Posted: 26 Sep 2007 15:17


Well, that's up to you, I personally always use mine--'cause the geek in me finds it rather interesting, and the control freak in me is satisfied.



Here's a link for you to use regarding heartrate zones.

For your age, your resting heartrate is very high--perhaps you're not taking it when you're fully at rest.

The best way to do that is to get a reading while you're still in bed in the morning, totally at peace, or at least to chill out for a good 5 minutes, (before your workout of course), and get a reading then.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 26 Sep 2007 15:25 - Edited by: leetcharmer


Quoting: Minu
For your age, your resting heartrate is very high

I have hypertension, if that helps :X My doctor wants me working out to combat that while I'm still 20. (not quite sure if this is related though)

Which zone promotes weight loss or muscle gain?
Richie Anderson
traineo Fanatic
Posts: 177
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 # Posted: 26 Sep 2007 15:30 - Edited by: A3M0N


Quoting: leetcharmer
What sort of stretches do you recommend for simple power walking?


these are staple stretches: http://www.coolrunning.com/engine/2/2_1/126.shtml

they are labeled for running, but these are just good all around stretches. i ALWAYS stretch before i run. i don't know how folks can run with out doing it.

later
Minu ~
The Master
Posts: 2592
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 # Posted: 26 Sep 2007 15:33 - Edited by: Minu


Ahhhhhhhh, so is your blood pressure very high too, Johnny?

I think that knowing this, you should take all advice given here with a grain of salt, (but a small one, 'cause that's not good for the BP ; ), and think about running it by your Doc before you jump in with both feet.

In general, it is said to keep cardio-exercise intensity lower to encourage fat loss. A rule of thumb is to go at it not so hard as to be out of breath and/or be able to have a conversation while working out.

Where that lies in terms of heart rate for you is something you'll have to ascertain. That said, if I were in your shoes, I'd use that monitor with every workout.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 26 Sep 2007 15:40


Quoting: A3M0N
these are staple stretches: http://www.coolrunning.com/engine/2/2_1/126.shtml

Thanks. Do I *have* to do every single one of those stretches before running for it to be effective for me?
Quoting: Minu
Ahhhhhhhh, so is your blood pressure high too, Johnny?

Blood pressure isn't necessarily consistently high yet. That's what my doctor wants me working out for To make sure it doesn't become that way. Although I'm obese (32% body fat), it's not too late for me to make changes that can prevent health complications, just yet.
Johnny Jelinek IV
traineo Newbie
Posts: 23
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 # Posted: 26 Sep 2007 15:41


Thanks a lot to everyone who has commented so far!! I'm really learning a lot!


Jeff West
Fitness Guru
Posts: 237
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 # Posted: 26 Sep 2007 16:00


Hey Johnny, muscle gain is all about ripping the muscles and eating more. Not sure if hr has anything to do with adding muscle.

I like Minu's advice, share your routine with Doc, as well as your hr monitor readings. See what Doc thinks about anareobic exercise.

If you stretch before running, be sure to warm up first.
Richie Anderson
traineo Fanatic
Posts: 177
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 # Posted: 26 Sep 2007 16:03


Quoting: leetcharmer
Do I *have* to do every single one of those stretches before running for it to be effective for me?


i always do these ones (numbered on the web page): 1,2,3,7,8, and 12. i don't stretch my hamstrings like on that page (5), i just sit on the ground and straighten one leg out and pull my toes toward my knee for 20 seconds. i do 2 sets of 20 seconds of each stretch.

do you *have* to? i know i do, i ran track in high school (loooong time ago) and we always stretched. played baseball (always stretched). some people may say not to, i say do it. i just know that when i added some of the stretches on that page (2 and 3), my lower leg pains all but disappeared. i'd say do the stretches.

later
Jennie W
Fitness Guru
Posts: 477
Post History
 # Posted: 26 Sep 2007 16:07


Quoting: leetcharmer
Do you have a link for CrossFit?


Sure thing! This is a great place to start...there are a lot of exercise demonstrations and workouts here: http://www.crossfit.com/
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