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

[mruriah]

I was looking at resistance bans and kettlebells as sort of inexpensive multipurpose tools for working out. What are some inexpensive options for a person getting started who doesn't have much space? I'm not looking for body building, but overall fitness.

Try bodyweight exercises.  I picked up a pullup bar for under $20 at Walmart to help, but it's not necessary.  There's tons of information out there on playground workouts, home workouts, etc., as well as a load of youtube videos.

You can try the 100 pushups program, check out http://bar-barians.forumotions.com/, and check out http://www.youtube.com/user/FitnessFAQs, loaded with info and decent advice, as well as ideas for park workouts.

[Jay20]

I was looking at resistance bans and kettlebells as sort of inexpensive multipurpose tools for working out. What are some inexpensive options for a person getting started who doesn't have much space? I'm not looking for body building, but overall fitness.

When I was poor and had no money I made my own sandbag.  I think it costs around $15-20 dollars to make your own. just put sand inside ziplock bags, put it in another ziplock bag, duck tape. Put them in a duffle bag. Tie the duffle bag up and you have a workout that can kick your butt. carry it around, jog in place with it, do squats, rows, lunges with it. throw it over each shoulder repeatedly until your arms want to fall off, etc.  Just make sure you seal the bags well or you'll get sand everywhere. When I was a personal trainer, I had a client who I mostly just did sandbag work outs with in his very small apartment. It works wonders. Google or youtube it.

[Felix]

When I was poor and had no money I made my own sandbag.  I think it costs around $15-20 dollars to make your own. just put sand inside ziplock bags, put it in another ziplock bag, duck tape. Put them in a duffle bag. Tie the duffle bag up and you have a workout that can kick your butt. carry it around, jog in place with it, do squats, rows, lunges with it. throw it over each shoulder repeatedly until your arms want to fall off, etc.  Just make sure you seal the bags well or you'll get sand everywhere. When I was a personal trainer, I had a client who I mostly just did sandbag work outs with in his very small apartment. It works wonders. Google or youtube it.

Oh my gosh this is perfect and so commonsensical that I feel a little dense for not having thought of it. Thank you.

I need more ideas or wisdom regarding exercising with limitations. For example even if I'm not hurting too much I have limited range of motion in my ankle. When I do squats I'm off-kilter, but I've recently gone back to them because I'll never achieve symmetry anyway, I can't afford a bike this month, I'm not comfortable swimming at the community center anymore, and I don't know how else to get some of the gains I used to get from squats.

I hurt a lot, whether I work out or not.

My gait is very intentional, and I wonder if I'm doing it wrong and potentially adding to the pain. I've had a shattered pelvis, multiple surgeries/fractures/infections/tendinitis/cysts/etc in mostly my right foot, arthritis in both knees but mostly the left, and despite having a lot of pain I have a really high threshold of pain. I often don't realize I'm moving wrong or managing weight distribution in a bad way until after I've damaged myself.

Not sure what I'm seeking exactly, but I've searched the internet and asked my surgeons, and I feel like hardly anybody is addressing this kind of situation in a demonstrably practical way.

[Jay20]

Oh my gosh this is perfect and so commonsensical that I feel a little dense for not having thought of it. Thank you.

I need more ideas or wisdom regarding exercising with limitations. For example even if I'm not hurting too much I have limited range of motion in my ankle. When I do squats I'm off-kilter, but I've recently gone back to them because I'll never achieve symmetry anyway, I can't afford a bike this month, I'm not comfortable swimming at the community center anymore, and I don't know how else to get some of the gains I used to get from squats.

I hurt a lot, whether I work out or not.

My gait is very intentional, and I wonder if I'm doing it wrong and potentially adding to the pain. I've had a shattered pelvis, multiple surgeries/fractures/infections/tendinitis/cysts/etc in mostly my right foot, arthritis in both knees but mostly the left, and despite having a lot of pain I have a really high threshold of pain. I often don't realize I'm moving wrong or managing weight distribution in a bad way until after I've damaged myself.

Not sure what I'm seeking exactly, but I've searched the internet and asked my surgeons, and I feel like hardly anybody is addressing this kind of situation in a demonstrably practical way.

It's hard to know exactly how to structure your work out without actually seeing what you are doing and what you need, but have you tried using resistance bands to regain some motion in your ankle? Like some flexing and extending motions? I had a couple of clients who I worked with before who had similar problems with arthritis, fractures, etc.  We did a lot or resistance bands and learning to balance.
When you do squats make sure you balance more on your heals than toes and  when you bend your knees make sure your knee doesn't go over your toes.
When I first teach clients to squat I have them squat to a chair or bench to try and get the motion correct. I still squat to bench a lot at the gym. You really shouldn't hurt a lot unless it's soreness. Let me know how it goes.

Good luck!

[kaputz]

Is there any way to build up shoulder mass without developing pecs that would make it much more difficult to pass? I've thought about getting on a workout routine, but I'm hesitant because I really don't want my breasts to become any more noticeable.

[Henri]

@kaputz - Try pull-ups? If you can get one of those $20 door frame bars just work up to where you can do a wide grip and that will really help widen your shoulders. It is not specifically a chest exercise like benching is, it tends to put more emphasis on your arms and back. But remember there really is no way not to use the muscles in your chest as they are a significant part of your upper body. I think the workout I described is located somewhere in this thread on a YouTube video?

[Tad]

get a quality door one.. that like screws into the frame. When i worked in the er i saw nasty injuries from the cheaper ones failing..

[lexical]

I was looking at resistance bans and kettlebells as sort of inexpensive multipurpose tools for working out. What are some inexpensive options for a person getting started who doesn't have much space? I'm not looking for body building, but overall fitness.

Sounds like kettlebells would be right up your alley then. The only thing is they can be pricy, but you should be able to get a couple for $15-20 each if you shop around. The thing I love about them is that after a 10-15 min workout with the proper weight you will be absolutely beat but in a really good way. I love the way they work your entire body... you can really feel it afterward. I would try some out before buying to get an idea of what weight to buy. If you don't do much lifting, you might want to start at 15lb. It's very easy to injure yourself with them especially if you're new to them and using too much weight.

Though training with kettlebells will get your heart rate up, I'd also recommend 20-30 mins of cardio 2-3 days/wk to supplement those workouts.

[Mosaic dude]

Thanks Bibi!  This is awesomesauce.  I want to build up my shoulder muscles, biceps etc. but I want to do it without going to the gym, at least to start with.  This may be the perfect solution to my problem.

Also, thank you so much Renard for introducing me to the 100 Push-ups Challenge.  I start tonight as soon as I get home from work!

[Snowman77]

Awesome, I can't wait to be a walking wall of muscle! 

[BearGuy]

Has anyone had to stop working out for a while after top surgery? I'm worried about that, because I've been a serious lifter for a while now, and I know that within 1-2 months of no working out, most of your progress simply disappears and you start all over. Even years of training can be gone within that time. Learned that the hard way.
I have a size 34A chest, so it will probably be the keyhole surgery. Could that stop me from working out for a while?
Thanks

[Simon]

Has anyone had to stop working out for a while after top surgery? I'm worried about that, because I've been a serious lifter for a while now, and I know that within 1-2 months of no working out, most of your progress simply disappears and you start all over. Even years of training can be gone within that time. Learned that the hard way.
I have a size 34A chest, so it will probably be the keyhole surgery. Could that stop me from working out for a while?
Thanks

With any medical procedure it is going to me a mandatory 6 to 8 weeks healing time with no strenuous activity. I'm positive if you don't follow the surgeon's post op guidelines you will probably screw something up, end up back on the table, and set yourself even further back. Better safe than sorry.

[mowdan6]

I have always liked this forearm exercise.  If you look at the bar, it's very easy to make your own.
if the pics don't come through, just google  wrist roller. 
Wrist Roller Images






Click to enlarge



Click to enlarge

















Wrist Roller Guide


Main Muscle: Forearms





1. To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
2. Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
3. Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
4. Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
5. Repeat for the prescribed amount of repetitions in your program.

[DriftingCrow]

Anyone know any good inner-thigh exercises? I feel like the rest of my legs look alright, but the inside seems jiggly.

[Scotty72]

Anyone know any good inner-thigh exercises? I feel like the rest of my legs look alright, but the inside seems jiggly.

Wide stance squats, lunges, dead lift, and leg press exercises are all good options.  My gym has a specific machine for inner thighs called the adductor, but I stand by squats as a good all around leg exercise.  Also the inner thigh is one of the slowest places to tone and burn fat from, the fact that the outer part of your thigh is getting toned showes that its slowly working its way over. Just give it time and keep plugging away.

[DriftingCrow]

Wide stance squats, lunges, dead lift, and leg press exercises are all good options.  My gym has a specific machine for inner thighs called the adductor, but I stand by squats as a good all around leg exercise.  Also the inner thigh is one of the slowest places to tone and burn fat from, the fact that the outer part of your thigh is getting toned showes that its slowly working its way over. Just give it time and keep plugging away.

I just started a new workout program that's pretty heavy on the leg exercises (I could barely walk up the stairs today), we've been doing most of those. Another one we've been doing which seems to be awesome, is doing a pilet (I have no idea how to spell that word, I got a D in french) while holding heavy dumbbells against the thigh and then doing calf raises while down in the pilet. I don't have any machine though, but I bought this weird spring thing called a "thigh toner" thinkin I needed it for this workout program (I don't) but I guess you put it between your legs and like push it closed with your thighs and it's supposed to help.

[Scotty72]

Sounds to me like you're doing everything right then. The only thing I can think of past the weights and all would be some form of cardio to help the toning, usually something with high resistance rather than just running.  Inclined jogging can work miracles on the legs but it takes more of a toll On the knees.  And o know what you're talking about with the little thigh springy device, its basically the same as the adductor machine you just can't change the weight resistance.
But like I said it sounds like you are doing everything correctly, just give your body some time to show you the results. And don't forget about proper diet. You put good things in to your body and you will get good things back from it.

[DriftingCrow]

Sounds to me like you're doing everything right then. The only thing I can think of past the weights and all would be some form of cardio to help the toning, usually something with high resistance rather than just running.  Inclined jogging can work miracles on the legs but it takes more of a toll On the knees.  And o know what you're talking about with the little thigh springy device, its basically the same as the adductor machine you just can't change the weight resistance.
But like I said it sounds like you are doing everything correctly, just give your body some time to show you the results. And don't forget about proper diet. You put good things in to your body and you will get good things back from it.

I just finished Week One of my new program (which has cardio in it, and I've been supplementing their videos with some of my yoga videos to maintain my flexibility), and it seems to be working great so far, I have noticeable differences in my arms and shoulders now, which I was surprised since it's only been a week. The diet seems to be the hardest part so far, since I am used to not eating much; according to myfitnessplan.com, I have to basically double my regular caloric intake. I thought they were estimating too high, but today I really felt it and actually ate the recommended calories.

[chuck]

Wide stance squats, lunges, dead lift, and leg press exercises are all good options.  My gym has a specific machine for inner thighs called the adductor, but I stand by squats as a good all around leg exercise.  Also the inner thigh is one of the slowest places to tone and burn fat from, the fact that the outer part of your thigh is getting toned showes that its slowly working its way over. Just give it time and keep plugging away.

'
NO! Spot reduction is a myth. Working a particular bodypart will not make you 'burn fat' in that area. The only way to lose fat is to burn more calories than you consume. You will lose fat ove your entire body and according to your genes. Look up "spot reduction" if you are curious about it. Doing 100 sit ups will NOT burn the fat on your belly. Same principal applies to your thighs.

[Felix]

'
NO! Spot reduction is a myth. Working a particular bodypart will not make you 'burn fat' in that area. The only way to lose fat is to burn more calories than you consume. You will lose fat ove your entire body and according to your genes. Look up "spot reduction" if you are curious about it. Doing 100 sit ups will NOT burn the fat on your belly. Same principal applies to your thighs.

Doing work with a particular body part won't burn fat just there but will still strengthen the muscles in that part, which can help with appearance and with being less self-conscious about it.

Also I'd have to backspace and scroll to find the comment but someone pointed out that I shouldn't have pain other than soreness - idk what exactly the problem is, but in addition to soreness and swelling in the ankle there's just a lot of crunchiness when I move the foot. Other pain I have is often I believe avoidable issues that arise due to my stiffness and asymmetry. Thanks for the reminder about resistance bands.