The Basics of the Basics

[Lancer]

I've read both of the guides that are stickied at the top of the forum, but I decided that I'd better make a thread, since I didn't really understand either one. Anyways, I havn't done any exercise for about five years or so, and I'm seventeen. Maybe it's luck or genetics, but I havn't really gotten fat, even though I eat a ton.

I'm just looking for some guidance here - my body feels like ****, I don't have any energy, and I really want to get into shape this summer. The problem is that none of these work out advices really make any sense to me; I don't reach that basic level of understanding that each one assumes. Also, I don't think my body is really capable of much. I get winded after running less than a minute, and my feet hurt from walking to the mall. I'm flat footed, but that's still pretty pathetic.

I want to improve my whole body, but not get the short and fat look - I'm only 5'5". If there's anything else, I'd also want to strengthen my wrists. They can barely do anything nowadays before hurting; too much time on the computer, I think. Can anyone help me with some advice, routine, definition or anything to improve my fitness level? I'm feeling really determined to go from zero to one hundred here, but I have only like, two months to do so.

Thanks in advance.

 

[Lancer]

Anyone that can help me out?

 

[jive]

Here ya go, maybe this'll help

Don Juan Discussion Forum - What Can I Do?
and maybe this
Bodybuilding.com Forums - My article (begginners might want to look here)

 

[MattB]

Originally posted by jive
Here ya go, maybe this'll help

Don Juan Discussion Forum - What Can I Do?
and maybe this
Bodybuilding.com Forums - My article (begginners might want to look here)

nice po0st dude
i am bulking up but i am start to get fat around my stomach
according to ur article, should i do some cardio?
i sitll need to bulk cus i still have a skinny body

 

[jive]

I didn't write that, and like everyone else says just try and see what works best for you.

 

[Lancer]

I'm not really worried about the mental portion of working out. Now that I decided that I'm going to do it, I'm going to do it. Anyways, I read those threads, and a few other things, and worked this out. I havn't put any weightlifting stuff in yet, because I'm still not sure what the exercises listed for workouts are.

Anyways, if someone would give me an opinion:

SUN
- 1 hour swimming
- 20 min HIIT

MON
- 1 hour swimming
- 20 min HIIT

TUE
- 1 hour swimming
- 20 min HIIT

WEN
- 1 hour swimming
- 20 min HIIT

THU
- 1 hour swimming
- 20 min HIIT

FRI
- 1 hour swimming
- 20 min HIIT

SAT
- 1 hour swimming
- 20 min HIIT

 

[DJ Girevik]

Too much cardio, not enough rest. HIIT, running, will make you sore as hell. At least, it made me sore as hell for half a week after 5 minutes of it, and I have a 7:28 mile. Use basic, total body stuff when you are starting weightlifting, such as clean and press, clean and jerk, squat, deadlift, walking lunges (while holding weights), and the like. Work on your push-ups. And go jogging occasionally. Make sure to establish a breathing pattern, like a breath in/out every two steps.

Go to www.exrx.net to learn the form for the clean, squat and deadlift, and make sure to keep the form tight, so you don't screw with your back.

BTW - about 4 years ago I would have had a tough time breaking 11 minutes for a mile. My last run had me on pace for 6:52, but I had to stop running after one lap due to a bad heel.

 

[Lancer]

Alright, that sounds good. Are there any special considerations I should keep in mind when jogging, doing leg work, etc, since I'm flat footed?