Need help finding a routine that works for me

[DJ Logic]

Hi guys,

I work in computer programming and spend 80% of my time sitting on my ass. My doctor says if I don't get regular exercise soon I'm going to have serious problems with heart, low blood pressure and everything else.

So while I've been procrastinating a real workout routine for years, I finally have no choice but to get in shape.

My diet is fine apparently. I enjoy vegetables legumes, etc. But I really need to kick my own ass into gear. Here are my fitness goals:

• get blood pressure up to 120 from 90
• build some muscle but not too much (more interested in strength than mass)
• get toned and flexible
• lose the pocket of fat around my midsection

What I really need, aside from a fullon workout routine is some kind of micro regimen which I can do while working. I just got some software that reminds me to take screen breaks every 20 minutes and would like to do some stretching or even calisthenics during those breaks.

I cant do gym now as money is too tight, I do have some workout mats, free weights and a chinup bar in my room (its being used to hang clothes right now )

Any suggestions are welcome - I could really use your help!

 

[Fuglydude]

Hi guys,

I work in computer programming and spend 80% of my time sitting on my ass. My doctor says if I don't get regular exercise soon I'm going to have serious problems with heart, low blood pressure and everything else.

So while I've been procrastinating a real workout routine for years, I finally have no choice but to get in shape.

My diet is fine apparently. I enjoy vegetables legumes, etc. But I really need to kick my own ass into gear. Here are my fitness goals:

• get blood pressure up to 120 from 90
• build some muscle but not too much (more interested in strength than mass)
• get toned and flexible
• lose the pocket of fat around my midsection

What I really need, aside from a fullon workout routine is some kind of micro regimen which I can do while working. I just got some software that reminds me to take screen breaks every 20 minutes and would like to do some stretching or even calisthenics during those breaks.

I cant do gym now as money is too tight, I do have some workout mats, free weights and a chinup bar in my room (its being used to hang clothes right now )

Any suggestions are welcome - I could really use your help!

The comment on "gaining muscle but not too much" is a very characteristic newby thing to say... cracks me up everytime! Trust me man, gaining serious mass is pretty brutal work. I don't think you'll have an issue "putting on too much muscle"... Also, why do you want a higher BP?? My resting SBP when I was down in the 167 lb range was around 100-110... I was deadlifting 2.5+ times my bodyweight, doing dips/pull ups w/ 100 lbs around my waist, and pound for pound was probably the strongest guy in my gym (its a large wussy commercial gym).

I've been at this for over a decade and have made thousands of dollars off of my build. I've also been a high performance athlete, and am competing in my bodybuilding show later this year... First thing I'll tell you is to make your goals more specific. Without specific goals your efforts will not be as productive. My first recommendation to you would be to start on a basic "big 3" or "big 5" routine where you're training 3-4 times a week focusing on the big 3 (bench, squat, deads) or big 5 (big 3 + shoulder press, dips/chins)... You can add conditioning into your routine by simply doing circuit work after your heavy work is done.

Always remember diet is the most important part of your routine... Nothing matters unless your diet is on point. This is another reason why you need more specific goals, as your diet should be specifically catered to the goal you are trying to achieve. Diet is over 75% of fitness. Remember any chump can train 3-4 days a week but it takes a lot of discipline to eat right 90% of the time and supplement properly.

If you want more help you need to post:

- More specific goals
- Height/weight/bf%
- make up a diet to achieve your goals.

Hope this helps.

 

[DJ Logic]

LOL

Okay I will be more specific.

I'm not interested in being a pro athlete or putting that orange grease on my body for the competitions. Respect to you for taking it that far, seriously! But it's not my bag.

I have pretty low blood pressure, 90 sometimes resting at 80. All my life I have fainted during moments of extreme stress or heat.

I'm not interested in getting huge, just more toned and solid. More of a dancer/gymnast build. Strong but not RIPPED with veins popping everywhere.

Right now my biggest concern is this developing gut. The rest of my body is pretty thin but I can pinch more of an inch than I'd like at the midriff. Like I said my lifestyle is pretty sedentary. I eat well and in moderation but my activity levels are close to zero

Thanks for the advice though. I think that doing those exercises with lower weight and higher repetitions might be a good idea. That's what my brother says anyway.