Years without Exercise. Need Help.

[HiDnGoD]

ok everyone since im in a bodybuilding forum and HiDnGod suggests for me to work on the whole body, ive decided to not to lose weight anymore but to lose fat and turn my 140+ lb. body into lean muscle. i dont know if 140lbs is an ideal weight for a 5`7 guy like me. ive just bought 2 dumbbells 15lbs each excluding the bar, cause im not really that strong. can anyone recommend a good routine like mon,wed,fri weight training for whole body and mon-fri cardio(stationary bike) til my legs strengthens.

Also i dont know the names of the exercises that you can recommend but i will find pics or videos on my own. ill especially be expecting a reply from HiDnGod since you gave a good advice about the whole body workout and exercising the opposite muscle group. Just tell me the name of the exercise like for mon,wed and fri and ill be looking them up online. Please remember though that ive havent had exercise in years so just recommend exercises for a beginner like me and i will not to overdo it.

Thanks again everyone.

P.S. Since I started thinking of losing WEIGHT, i kinda ate less. Less rice and stuff. So now that ive decided to just lose FAT and get some muscles, should i get back to my usual amount of food? I like eating fish and veggies everyday btw.

Okay, I can't say too much here, from work, 'cause my computer was built in 1899.
Most exercises are good for beginners & experts, it's how they are assembled into a program, & how intensely they are done that makes the challenges.
First, consider your diet. a good starting point is 40% clean Protein, 30% carbs, & 30% fat. You want to eat enough to feed muscle building, without eating too much. If you eat too much, no matter how good, it'll turn to fat.
While you are working on that, I would suggest you start with bodyweight compound movements. Pushups, squats, lunges, etc. You can use a 5' steel bar, or light dumbells to help you develope your from. Form is important, before piling on the weight, because if you use more weight than you are used to & your form is bad, the risk of injuryis heightened.
As you are doing these things, I would also suggest you read voraciously. Read some of the logs on here, the comments & input are worth more than the servers this site is hosted on. *Bunny*, Sgt Slaughter, jpt, ck, Treillin Nelmsjer(sp?), are a very few.
Knowledge is power my friend, and there is a shit oad of it on here.
Many of these others are also far more qualified & experienced than I at this, so, avail yourself of their expertise. Don't get overwhelmed by the volume of info, just read & assimilate.
This is your life, & you can change it, more than you can imagine right now. Stick with it.

 

[wlmcrae]

If you like your info all in one place, pick up a copy of Body for Life (book by Bill Phillips) or Burn the Fat, Feed the Muscle (e-book by Tom Venuto). They both have the basic 'healthy active muscle/cardio lifestyle & nutrition' all in one place.

Good luck!

 

[Levistus]

is it a good idea to exercise all the muscle groups and their opposite groups all in 1 day mon/wed/fri? even with light weights. then cardio mon-fri.
thanks.

Edit:

I checked out Mark Rippetoe's 3x5 routine.
http://forum.bodybuilding.com/showthread.php?t=712752

Is this a good routine for me? Can you guys add any more exercises if needed? Also can anyone explain the repetitions? Should I finish a certain exercise first(all sets) before I do the next ones?

Thanks again.

 

[HiDnGoD]

is it a good idea to exercise all the muscle groups and their opposite groups all in 1 day mon/wed/fri? even with light weights. then cardio mon-fri.
thanks.

Edit:

I checked out Mark Rippetoe's 3x5 routine.
http://forum.bodybuilding.com/showthread.php?t=712752

Is this a good routine for me? Can you guys add any more exercises if needed? Also can anyone explain the repetitions? Should I finish a certain exercise first(all sets) before I do the next ones?

Thanks again.

I haven't read that one. I'll have to check it out. I believe the 5X5's mentioned on here are for more experienced lifters.
There are really limitless ways to work out. Some people do all the sets in one exercise in a row. Others do a circuit where they do several exercises, 1 set each, then start that circuit over. I've seen others do a pyramiding format, for each exercise (15reps X 40lbs, 12 reps X 50lbs, 9 reps X 60 lbs, 6 reps X 70;bs, etc). As they get to the heavier sets, with a longer rest between, they'll start the warmup sets for another muscle group, between the heavy lifts.
Sometimes people will do antagonistic muscle groups in one workout & the next workout they'll do something different.
You have to find out which way you enjoy more, & which way works more, for you. Generally it's good to switch your workouts around every couple of months. Keeps things interesting & keeps the muscle from getting accustomed to a certain workload. It also gives you a better appreciation of muscular function. It's an education that'll hold you in good stead for a lifetime.

 

[Levistus]

Hey guys it's monday here and i just finished my workout. I did the following:

2x15 Squat
2x15 Bench press
2x20 Deadlift
2x15 Declined Bench press

Before i finished my 2nd set i vommit again just like after i jog/walked for about an hour before. Can anyone give me advice on what to work on so i will not vommit the next time. Anyone know the reason why it happened? Now i kinda have a little headache or something. oh well gotta rest. Thanks.

Edit:

BTW i use 17lb dumbbells or something. thats why i thought of instead of 5 repititions i did 15. someone fix my routine for the better pls... remember i had no exercise for years.. thanks a lot

also btw on wed ill be doing this routine:

2x15 Squat
2x15 Standing military press
2x15? power cleans
2x8 Chin-ups
fix this one also pls thanks again.

Edit: Cool i can't stand up lol. I tried walking then i fell to the ground. Isn't that supposed to happen on the next day? waa huhu my leg work worked i guess. not sure about the arm and chest. Darn i can only walk when my legs are straight and locked but when i bend them i fall to the ground. Guess ill have to walk stupidly around for a couple of days.