BASICS FOR STARTING A BODYBUILDING PROGRAM 1st part: At Home Free-Hand Training

[Nygeel]

Why 9 weeks? You're right, that is not healthy, but doing that over like a year and a half would be reasonable.

I'd advise you to stay away from the machines, and do free weights. Stronglifts 5x5 is a good simple program for beginners. For cardio too, while what you're doing is great, it'd be even better to do HIIT (high insentisy interval training) instead of steady state cardio. You can google HIIT routines. In addition to all the physical benefits over steady state cardio HIIT takes a lot less time, and is not as repetitive.

Because there's an event I'm going to in 9 weeks.

I've read about strong lifts 5x5 but I don't think my gym has those kinds of free weights. I also have some shoulder problems and don't know how to do the movements properly. I've seen videos and everything but seeing and doing are two very different things.
HIIT is something I've seen about but don't have enough info.

[Mr.X]

I can recommend HIIT as well. I've been doing it for a couple of months now, and it definitely toned my body. Look for fitnessblender hiit on youtube. That guy has plenty of videos of varying length that are great to do. The upside of HIIT is that it does not only burn energy while doing it, it also causes EPOC (Excess Post-exercise Oxygen Consumption). So basically you'll be burning more energy afterwards for many hours.

[Nygeel]

I can recommend HIIT as well. I've been doing it for a couple of months now, and it definitely toned my body. Look for fitnessblender hiit on youtube. That guy has plenty of videos of varying length that are great to do. The upside of HIIT is that it does not only burn energy while doing it, it also causes EPOC (Excess Post-exercise Oxygen Consumption). So basically you'll be burning more energy afterwards for many hours.

But that's not really what I'm really looking for:/
Will it help with my bp?

[AnxietyDisord3r]

Aerobic exercise like HIIT, done regularly, will help with your blood pressure, unless you have some other underlying condition.

[noahjames]

Thanks for this!  Starting/creating a workout plan is so intimidating.  I have a month left before top surgery, so hopefully I can start putting some of this info to good use

[April_marrie]

If i may give a tip , dont do to much in the beginning else so sore ya may stop and not start again just slow gains to start


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[zeus33]

   

JETFIT IS A FREE APP, YOU PUT YOUR INFO IN THEY HAVE TONS OF WORKOUTS FROM GYM TO HOME STYLE WORKOUTS. YOU PICK THE ONES YOU WANT AND LOOK THROUGH THE PROGRAM, START AND IT EVEN TIMES THE SETS SO YOU CAN'T GET TOO LAZY AND SLACK TAKING TO MUCH TIME (MY PROBLEM).


IT TRACKS EVERYTHING AS LONG AS YOU STAY WITH IT YOU CAN SEE THE PROGRESS
HELPS YOU TRACK WHAT MUSCLES YOUR BUILDING AND YOUR REPS
IT HAS A FACEBOOK STYLE FRIEND SETUP TO KEEP OTHERS ENCOURAGED (PRIVATE MESSAGE ME IF YOU WANNA    FRIEND ME I'LL GIVE YOU MY SEARCH NAME-CURRENTLY DOING THIS SOLO SOME SUPPORT AND ENCOURAGEMENT WOULD BE NICE)

ANYWAY I'D HIGHLY RECOMMEND IT HAS MEN AND WOMEN WORKOUTS, MAYBE WE CAN START A TRANS WORKOUT CLUB.   

 

[Jacqueline]

zeus33,

Welcome to the site. Thanks for having that great information. I'm sure it will be helpful to some of our members.

I also wanted to pass along some links we try to get to newly posting members. It is mostly welcome information and rules. One of the bits is you can start to private message through the site and post an avatar after 15 quality posts. If you have not read through them yet, please take a moment to do so:

Things that you should read

Site Terms of Service & Rules to Live By	Standard Terms & Definitions	Post Ranks (including when you can upload an avatar)
Reputation rules	News posting & quoting guidelines	Photo, avatars, & signature images policy

Once again, welcome to Susan's.  I hope you find what you are looking for here.

With warmth,

Joanna

[Nygeel]

I'm dealing with a plateau now, really annoying.

[Blue Cat]

Mm, I can't do a single press-up, even from my knees. I have one dumbbell but it's ridiculously light. I'm not aiming to look ''muscular'' exactly, just a bit less flabby. The arms are the problem. Has anybody got press-up tips?

[Nygeel]

Mm, I can't do a single press-up, even from my knees. I have one dumbbell but it's ridiculously light. I'm not aiming to look ''muscular'' exactly, just a bit less flabby. The arms are the problem. Has anybody got press-up tips?

Can you do one using a chair, couch, bench or something of a similar height? By changing the angle you end up with more weight on your feet than on your hands making the exercise easier.

[Austin Rodgers]

Wow! I really want to get back into working out since I've started T. All of this is so thorough. My biggest problem is the food part. I never know what to eat or I never have the time to make things. If anyone has any more tips on the diet plan, please share! Thank you for taking the time to write such a great post

[Kylo]

Lots of chicken and rice?

No junk food.

[Alexthecat]

Wow! I really want to get back into working out since I've started T. All of this is so thorough. My biggest problem is the food part. I never know what to eat or I never have the time to make things. If anyone has any more tips on the diet plan, please share! Thank you for taking the time to write such a great post

ketogenic diet all the way. Make the time to prepare food.

[DPS]

This is so useful, thankyou all for this information!