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I'm curious about your fitness level at the time of trying the 7min workout? I'm asking because it's sort of important. If you were fit before you started with

by spoiler 12y ago

I'm curious about your fitness level at the time of trying the 7min workout? I'm asking because it's sort of important. If you were fit before you started with the workouts, I'd expect these wouldn't be a big improvement for you. Stronglifts looks very interesting (I've read most of thee content on the website), and it got me all excited about doing it, but quickly I realised that I can't even do basic shit. I'd say my fitness level on a scale from 1 to 10 (where 1 is morbidly obese and 10 is an athlete) is about 2. I'm probably not obese morbidly, but I'm overweight (97Kg@185cm / 214lbs@6'1), and I've never done any real[0] sports in my life. most of my day is spent behind a desk, programming; be it at my job, or at home for a hobby. On, average, I probably spend about 20 hours (might as well be more) in a sitting position. I tried a few of Skimble[1] workouts that were recommended for me (Easy to moderate intensity), I'd do them for 2-3 consecutively days. I'd be so sore the next few days that I couldn't lift a glass to drink; I ended up being on light painkillers to be able to do everyday things. The 7min workout looks ideal for someone like me who's looking to take the first step towards a better life. To conclude: Stronglifts would probably paralyse me for a few weeks after one workout. I know the author described himself as being weak at first, but people often underestimate themselves when we reflect upon our own pasts (I'm guilty of that, at least). -- [0]: I did some sailing, which required once-a-week visit to the gym, but we mostly did warming-up stuff (which, in hindsight, was pretty tiring for me) [1]: http://www.skimble.com/ http://www.skimble.com/

Pamar 12y ago
Have you tried "5 Tibetans"? (see here for more: http://pa-mar.net/Main/Lifestyle/5TibetanRites.html http://pa-mar.net/Main/Lifestyle/5TibetanRites.html) - it's not very strenouous, and you can increase the repetitions at your own pace (this should help considering the description of your current fitness state), does not require much time or any special equipment (just a yoga mat). I am fairly active (I practice Aikido 3/times week and been doing that for 25 years) but I still got some benefit from daily practicing these. Once you have reached the maximum number of repetitions and kept at it for a bit (say, 6 to 12 months) you could probably move to something more intense, if you want.
- IndianAstronaut 12y ago
  Leads directly to a page trying to get people to buy a book. Nice.
  - Pamar 12y ago
    A book from someone who explains how to perform the exercise, nothing more. From an author I am not associated with. There are probably a zillion videos about 5T on youtube, if you prefer and the original text (1930 or somesuch) is probably available for free as a pdf. I believe most people would prefer something more "modern", though, that's why that specific book is on the page. (Yeah, I have a referral link to Amazon on the left, but I am not exactly forcing anyone to buy the book).
bitL 12y ago
Try to get enough electrolytes before training and ignore your personal trainer's suggestions to push hard from the beginning - initially go at 50% of what you think you can do and slowly increase this each new workout (personal trainers often want to show off and just kill the beginners). That way you'd avoid the "muscle week off" after a work out. Also, try to restrict soda, simple carbs and start slowly moving towards protein-rich foods, complemented with vegetables and fruits, so that you can build muscles. I started this a year ago, now my fitness is better than ever.
agumonkey 12y ago
I agree, I wasn't out of shape, but surely out of internal strength and even the 7min workout was a great start.
rickyc091 12y ago
First off, don't exercise two to three days continuously, especially if you are just starting off. If you are targeting different muscle groups, it's okay, but if you are targeting the same ones, it's not necessary. Everyone has a different reason for working out. What's yours? Is it for strength? Building muscles? Losing weight? Different goals call for different routines. If you are interested in StrongLifts, I would just suggest doing it with a weight that you feel comfortable with that doesn't completely paralyze you after a workout, not that StrongLifts is suppose to do that. Having done 7 minutes workout, it's a great start.
- MichaelDickens 12y ago
  > First off, don't exercise two to three days continuously, especially if you are just starting off. If you are targeting different muscle groups, it's okay, but if you are targeting the same ones, it's not necessary. Not only is it not necessary, it's actively harmful. After stressing your muscles, you need to give your body time to recover. If you stress your muscles beyond your body's ability to recover quickly, you will get weaker, not stronger. If you wait at least 48 hours between workouts, you'll see better results.
tptacek 12y ago
You'll be sore for a week. It sucks; it is, for instance, hard to walk downstairs after your first and second squat session. But then you won't be sore anymore, though if you're like me you'll get a persistent burning feeling that isn't distracting. And if all you're normally doing is sitting in front of a computer, the week of soreness isn't that much of a drag. It's also a bit tricky; there are lots of little form details you need to work out, and getting them wrong retards progress and sets you up for additional soreness. But I find that I like that aspect of it: beyond just being able to pick up heavier stuff every session, I also often walk away having figured something new out about correct form, which is gratifying. You should also check out Rippetoe's _Starting Strength_ (there's a Kindle version of it) for a similar program and much more detail on how the motions actually work.
MichaelDickens 12y ago
If you start with light enough weights, StrongLifts should be easier than the 7-minute workout. If you get a light bar (say 5-10kg) to start with (in case 20kg Olympic bars are too heavy), doing 5 sets of 5 squats with the bar should be easier than doing squats as fast as you can for 30 seconds straight. Then add 5lb to the bar each session and you should be able to progress no matter how weak you were to begin with.
jamesaguilar 12y ago
A few things. 1. 6'1" @ 215lb is not that bad. I'm 6'4" and 195lb. Morbidly obese would be like 250lb+ at your height, at least in the US. 2. If you start with light weight and follow the linear progression of a program like StrongLifts, you will not likely hurt yourself. Weight lifting is safer than most forms of cardio, especially when practiced with good form. It would be helpful if you have a place you can exercise where there is a squat cage, so that you can use safety pins, but it is also not that hard to get out from under a squat. Search for "how to safely fail a squat" for more info. 3. It will be helpful to have a coach or a knowledgeable friend to check your form. Preferably someone who often squats big already. In a pinch, you can video yourself doing and ask for advice on a forum, or even me, if you want my inexpert opinion. Respect the depth! (That means, squat until the crease of your hip is below your knee.) 4. I would guess that a bigger guy like yourself will find it very easy to make progress early on. I do not think that it is likely you would paralyze yourself doing stronglifts. 5. Soreness is a big problem for the first 2-4 weeks, but your muscles will begin recovering faster after that. You should work out through the soreness, at whatever level of weight you can manage. 6. You will make strength gains more efficiently by supplementing with protein and creatine, and reducing carbs in your diet in favor of fats and proteins. ---- You asked about my initial level of fitness. I didn't weigh as much as you, but I was skinny-fat. Very weak and flabby at 190lb and 6'4". The last sports I had done before this was Tae Kwon Do for a half a year back in '09 or so. And before that, basically nothing. You can see what has happened to my strength since I started stronglifts six months ago here: https://drive.google.com/file/d/0B_bJrdrwGYeWV01FRmZlVFBrTjA/view?usp=sharing https://drive.google.com/file/d/0B_bJrdrwGYeWV01FRmZlVFBrTjA.... (Green line is deadlift, blue is squat, gray is benchpress. The big dip recently is when my son was born and I took a month off.) Or you can see me lifting in this YouTube playlist: https://www.youtube.com/playlist?list=PLMiIOCPvdFUBq9GtCb7L3VaPfRpSNcl48 https://www.youtube.com/playlist?list=PLMiIOCPvdFUBq9GtCb7L3.... I am not claiming this is good form. I am very much a work in progress. I am by no means strong, but many of my lifts have reached the intermediate level of strength. They were all way below beginner when I started. The only thing I'd add is that if you want your arms to look good, you're going to need to throw in some curls, because stronglifts does not focus on the bicep. It is a show-muscle -- you don't really use it for much, but it's important for appearing strong in our culture. In short, I'd recommend the barbell to anyone who doesn't have a particular bone, tendon, or muscle disease. This stuff works.

by spoiler 12y ago

Pamar 12y ago

Have you tried "5 Tibetans"? (see here for more: http://pa-mar.net/Main/Lifestyle/5TibetanRites.html http://pa-mar.net/Main/Lifestyle/5TibetanRites.html) - it's not very strenouous, and you can increase the repetitions at your own pace (this should help considering the description of your current fitness state), does not require much time or any special equipment (just a yoga mat). I am fairly active (I practice Aikido 3/times week and been doing that for 25 years) but I still got some benefit from daily practicing these. Once you have reached the maximum number of repetitions and kept at it for a bit (say, 6 to 12 months) you could probably move to something more intense, if you want.

IndianAstronaut 12y ago
Leads directly to a page trying to get people to buy a book. Nice.
- Pamar 12y ago
  A book from someone who explains how to perform the exercise, nothing more. From an author I am not associated with. There are probably a zillion videos about 5T on youtube, if you prefer and the original text (1930 or somesuch) is probably available for free as a pdf. I believe most people would prefer something more "modern", though, that's why that specific book is on the page. (Yeah, I have a referral link to Amazon on the left, but I am not exactly forcing anyone to buy the book).

bitL 12y ago

Try to get enough electrolytes before training and ignore your personal trainer's suggestions to push hard from the beginning - initially go at 50% of what you think you can do and slowly increase this each new workout (personal trainers often want to show off and just kill the beginners). That way you'd avoid the "muscle week off" after a work out. Also, try to restrict soda, simple carbs and start slowly moving towards protein-rich foods, complemented with vegetables and fruits, so that you can build muscles. I started this a year ago, now my fitness is better than ever.

agumonkey 12y ago

I agree, I wasn't out of shape, but surely out of internal strength and even the 7min workout was a great start.

rickyc091 12y ago

First off, don't exercise two to three days continuously, especially if you are just starting off. If you are targeting different muscle groups, it's okay, but if you are targeting the same ones, it's not necessary. Everyone has a different reason for working out. What's yours? Is it for strength? Building muscles? Losing weight? Different goals call for different routines. If you are interested in StrongLifts, I would just suggest doing it with a weight that you feel comfortable with that doesn't completely paralyze you after a workout, not that StrongLifts is suppose to do that. Having done 7 minutes workout, it's a great start.

MichaelDickens 12y ago
> First off, don't exercise two to three days continuously, especially if you are just starting off. If you are targeting different muscle groups, it's okay, but if you are targeting the same ones, it's not necessary. Not only is it not necessary, it's actively harmful. After stressing your muscles, you need to give your body time to recover. If you stress your muscles beyond your body's ability to recover quickly, you will get weaker, not stronger. If you wait at least 48 hours between workouts, you'll see better results.

tptacek 12y ago

You'll be sore for a week. It sucks; it is, for instance, hard to walk downstairs after your first and second squat session. But then you won't be sore anymore, though if you're like me you'll get a persistent burning feeling that isn't distracting. And if all you're normally doing is sitting in front of a computer, the week of soreness isn't that much of a drag. It's also a bit tricky; there are lots of little form details you need to work out, and getting them wrong retards progress and sets you up for additional soreness. But I find that I like that aspect of it: beyond just being able to pick up heavier stuff every session, I also often walk away having figured something new out about correct form, which is gratifying. You should also check out Rippetoe's _Starting Strength_ (there's a Kindle version of it) for a similar program and much more detail on how the motions actually work.

MichaelDickens 12y ago

If you start with light enough weights, StrongLifts should be easier than the 7-minute workout. If you get a light bar (say 5-10kg) to start with (in case 20kg Olympic bars are too heavy), doing 5 sets of 5 squats with the bar should be easier than doing squats as fast as you can for 30 seconds straight. Then add 5lb to the bar each session and you should be able to progress no matter how weak you were to begin with.

jamesaguilar 12y ago

A few things. 1. 6'1" @ 215lb is not that bad. I'm 6'4" and 195lb. Morbidly obese would be like 250lb+ at your height, at least in the US. 2. If you start with light weight and follow the linear progression of a program like StrongLifts, you will not likely hurt yourself. Weight lifting is safer than most forms of cardio, especially when practiced with good form. It would be helpful if you have a place you can exercise where there is a squat cage, so that you can use safety pins, but it is also not that hard to get out from under a squat. Search for "how to safely fail a squat" for more info. 3. It will be helpful to have a coach or a knowledgeable friend to check your form. Preferably someone who often squats big already. In a pinch, you can video yourself doing and ask for advice on a forum, or even me, if you want my inexpert opinion. Respect the depth! (That means, squat until the crease of your hip is below your knee.) 4. I would guess that a bigger guy like yourself will find it very easy to make progress early on. I do not think that it is likely you would paralyze yourself doing stronglifts. 5. Soreness is a big problem for the first 2-4 weeks, but your muscles will begin recovering faster after that. You should work out through the soreness, at whatever level of weight you can manage. 6. You will make strength gains more efficiently by supplementing with protein and creatine, and reducing carbs in your diet in favor of fats and proteins. ---- You asked about my initial level of fitness. I didn't weigh as much as you, but I was skinny-fat. Very weak and flabby at 190lb and 6'4". The last sports I had done before this was Tae Kwon Do for a half a year back in '09 or so. And before that, basically nothing. You can see what has happened to my strength since I started stronglifts six months ago here: https://drive.google.com/file/d/0B_bJrdrwGYeWV01FRmZlVFBrTjA/view?usp=sharing https://drive.google.com/file/d/0B_bJrdrwGYeWV01FRmZlVFBrTjA.... (Green line is deadlift, blue is squat, gray is benchpress. The big dip recently is when my son was born and I took a month off.) Or you can see me lifting in this YouTube playlist: https://www.youtube.com/playlist?list=PLMiIOCPvdFUBq9GtCb7L3VaPfRpSNcl48 https://www.youtube.com/playlist?list=PLMiIOCPvdFUBq9GtCb7L3.... I am not claiming this is good form. I am very much a work in progress. I am by no means strong, but many of my lifts have reached the intermediate level of strength. They were all way below beginner when I started. The only thing I'd add is that if you want your arms to look good, you're going to need to throw in some curls, because stronglifts does not focus on the bicep. It is a show-muscle -- you don't really use it for much, but it's important for appearing strong in our culture. In short, I'd recommend the barbell to anyone who doesn't have a particular bone, tendon, or muscle disease. This stuff works.