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Getting Fit

Hey everyone
I know this is guna sound stupid asking this here
but i figured since you all know what you're talking about you could help
I am really unfit, by this i dont mean im fat and lazy and dont do anything i just am not very good a exercise
I need to get fit, I've started running and thats going ok but i wondered what else i could do
I especially need to work on my muscles in my arms as they are particularly weak.
Could anyone give me any tips?
Thanx all

Reply 1

Yahooey

The fit Yahooey suggests full body compounds lifts to build strength.

How many times per week would you be looking to lift weights?

Yahooey assumes your diet is OK. What is your goal? To get stronger, tone up a bit, what?

The fit Yahooey has spoken.

Reply 2

angel wings

2 or 3 i rekon
my diets fine and all of the other stuff is k
i just need to get a bit fitter
i need to just generally get fitter and stronger
toning up would be nice too

Reply 3

Lush Law

Cardio [running, swimming] - 3 or 4 sessions per week of about 30 minutes each.

Situps, crunches, starjumps, weights.

Sweat it out. Start slow and build it up. If you go in too heavy on your first session you'll ache like mad for a few days afterwards and you won't wana do it again.

Reply 4

Yahooey

The awesome Yahooey says OK, well say you work out twice a week with weights, he would suggest a routine like this:

Workout 1:
Dumbbell bench press x 5 sets
Deadlift x 5 sets
Dumbbell shoulder press x 5 sets
Weighted dips x 5 sets

Workout 2:
Squats x 5 sets
Weighted pullups x 5 sets
Bent over dumbbell rows x 5 sets
Shrugs x 4 sets

There are plenty of variations you could do if you wanted to isolate muscles more or work out more than twice a week. You might want to add in some bicep stuff, but the weighted pullups and the rows should work your biceps pretty well, and equally you might want to drop the shrugs because you find your traps getting worked with deadlifts and shoulder presses. Experiment and see what works best for you, but try and stick with movements which involve more than one muscle at a time, and I would suggest sticking with sets in the 8-10 rep range until you get a bit more experienced, when you might want to start lifting heavier to gain strength at a greater weight.

The awesome Yahooey has spoken.

Reply 5

Miss_LLB

Out of curiousity, why on earth do you insist on speaking in the third person?

Reply 6

Yahooey

The brilliant Yahooey has many reasons for doing this, none of which he feels compelled to reveal.

The brilliant Yahooey has spoken.

Reply 7

Mr_Scruffy

Probably thinks its funny.

I wouldn't start with weights if you have no experience. To get fitter and toned stick with the basic things like -

Press-ups
Sit-ups
Pull / Chin-ups
Squats
Step-ups
Hand- step ups

Small exercises with medicine ball if possible

Stick with the running aswell, just build yourself up don't try and do too much too soon.

When you feel yourself getting stronger and more confident with exercising, then you can incorporate weights in to your routine.

But with no experience be careful you don't do too much at first else you will be aching for days and it will put you off wanting to do it again.

Mase.