1. #1

    I want to work out! Any help please?

    Hey guys i wont make this a wall of text, but i have a spinal injury and i had 9 months of gym treatment back in 09, 2 years have passed and im feeling the need to get back into it, money is tight right now and i dont want to go back to gym cos of it, i have a few 10 kilo dumbbells that i welded up myself using materials from my dads work and a pretty pricey walking machine, what can i do to fully get a workout at home without expenses of a gym? and if need be whats some cheap stuff i could buy to workout with at any workout stores?

    What id like to accomplish is muscle toning and gain, as well as losing a little belly fat ive gained over the 2 years
    Im prepared to eat the right foods, and drink right, as well as the dedication (Which i think would be a lot of protein drinks and food)

    I weigh 73.3 kilos naked, aged 23 and 176cm high
    My BMI is 24 which from what ive read is in the "healthy" range

    I'll also add i bought this very good book about strength training, which im reading

    If u need me to answer questions, ill be happy to answer.. Im very serious in doing this so please give serious answers

    Thanks in advanced!

    *edit* please move this to sports and fitness section (sorry >.<)
    Last edited by Grath; 2011-07-07 at 08:40 AM.

  2. #2
    Well there's ways to grow u muscle at home but its a lot harder than at gym. Not sure where u live but in finland theres alot gyms what costs about 20-40 euros for six months.

    I would recommend to try find cheap gym and work out there.

    But if u want to work out at home theres several methods to do that and u got already dumbbels x2.

    First thing what u have to do is start slowly and get used to move ur muscle with light weights.

    Push ups, squats, biceps, triceps and there's alot lower and upper back moves what u can do with dumbbels. Im not good at putting moves in english but theres alot videos at youtube where ppl show them.

    But still find cheap gym and go there

  3. #3
    Quote Originally Posted by Grath View Post
    Hey guys i wont make this a wall of text, but i have a spinal injury and i had 9 months of gym treatment back in 09, 2 years have passed and im feeling the need to get back into it, money is tight right now and i dont want to go back to gym cos of it, i have a few 10 kilo dumbbells that i welded up myself using materials from my dads work and a pretty pricey walking machine, what can i do to fully get a workout at home without expenses of a gym? and if need be whats some cheap stuff i could buy to workout with at any workout stores?

    What id like to accomplish is muscle toning and gain, as well as losing a little belly fat ive gained over the 2 years
    Im prepared to eat the right foods, and drink right, as well as the dedication (Which i think would be a lot of protein drinks and food)

    I weigh 73.3 kilos naked, aged 23 and 176cm high
    My BMI is 24 which from what ive read is in the "healthy" range

    I'll also add i bought this very good book about strength training, which im reading

    If u need me to answer questions, ill be happy to answer.. Im very serious in doing this so please give serious answers

    Thanks in advanced!

    Serious advice?
    Talk to a doctor or a physiotherapist not a game forum.
    We are bound to give you personally biased answers that might end up hurting you sooner than helping you, seeing as you had some kind of spinal condition. Just saying.

  4. #4
    Quote Originally Posted by manbeartruck View Post
    Serious advice?
    Talk to a doctor or a physiotherapist not a game forum.
    We are bound to give you personally biased answers that might end up hurting you sooner than helping you, seeing as you had some kind of spinal condition. Just saying.
    I dont think problem here would be where do u ask but people who will answer.

  5. #5
    The Insane DrakeWurrum's Avatar
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    Put on shoes, t-shirt, shorts.

    Go out the front door.

    Run til your legs hurt.

    Do that every day until you're in shape.

    100% serious.
    I hope you haven't forgotten my role in this little story. I'm the leading man. You know what they say about the leading man? He never dies.

    If you give in to your impulses in this world, the price is that it changes your personality in the real world. The player and character are one and the same.

  6. #6
    Mechagnome Proxeneta's Avatar
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    Are you looking to get in better shape/loose weight. Or are you looking to put on some muscle?

  7. #7
    Try to eat as much protein as possible, ideally 0.8:1 to 1:1, protein:weight (lbs). Ascertain your daily caloric needs, and adjust about 200-300 cals below that. 1lb of body fat = about 3600 calories, so try to lose that much each week in workouts and cardio. 1-2lb a week is a nice, steady rate to lose weight. Protein shakes help, but are not necessary, just lots of Chicken dishes. Don't buy into any extra supplements, besides multi-vitamins. Eat healthy, drink lots of water and have 'cheat' meals occasionally, also try to weigh yourself regularly.

    I have no experience with spinal injuries, so I'd just recommend to lift lightly, especially when it comes to back workouts. Where you workout is up to you. Gym is the cheaper choice, but you have to keep paying if you want to keep working out. There's a lot you can do with a bench and some dumb bells, and running is a fantastic all-body exercise. Remember to stretch, especially if you've had injuries.

    You can lose weight and gain muscle at the same time, especially due to 'beginner gains', but after that it's quite slow. Either way, set some reasonable goals, try to stick to the advice above, and refer to a Doctor first. Google is a wealth of resources, if you want to do more reading.

  8. #8
    Quote Originally Posted by Grath View Post
    (Which i think would be a lot of protein drinks and food)
    Yeah, don't do that. Drink water and get your protein from food; preferably from food that's high in protein and fibber, but low in calories.

    Ps: this should really be in the Sport & Fitness section.

  9. #9
    Oh didnt realise there was a section, anyways, i have gone to seek advice from my specialist chiropractor, she said start light and gradually build on, but my main question was ways around not goin to gym. Losing weight isnt my priority its just toning and building muscle, back at gym i did the same thing since making my back stronger and such i wouldnt put so much pressure on my back, and it worked well, but 2 years since im gettin back to that stage where i first began, and last thing i wanna do is be in a wheelchair by 30, because of my situation id need a personal trainer (most likely a work cover one) to fully give me the stats of what i should be doing, which costs more money, i cant go to a gym look at a piece of equipment and be like "yep lets use that" and walk away feeling tons of pain from my injury... i really want to play safe which is why i asked here, and this isnt the only place ive asked for advice mind you... cheers for the replies

    *Edit* i should also add that most of my workouts at the gym had back support, i never used machines without it
    Last edited by Grath; 2011-07-07 at 08:42 AM.

  10. #10
    Ah, so outlay $200 or thereabouts on a bench and a few more weights + bar/stand.

    Compound lifts are fantastic for toning quickly. Do your chest presses, pull ups, squats, military presses etc over the week, and mix some other lifts in. Maybe some curls or something. If you eat healthy, and maintain high protein, you should see some definition in no time.

  11. #11
    You might want to consider swimming, it'll help build strength and stamina, with very little strain on your back. (It'll actually relief stress on your joints and nerves.)

    Ps: Do check with your doctor though, to see or it applies to your situation.
    Last edited by Fhaz; 2011-07-07 at 08:52 AM.

  12. #12
    if you wanna gain mass:
    carb overload before work out. after work out drink muscle milk. i usually take a scoop and a half. make sure to do this 5 days a week. if you want to see improvements. your work outs should be going for heavy weights.

    if you wanna get cut:
    do no carb diet (no bread, no rice, etc.) just start eating vegetable with beef or chicken. drink a lot of water and nothing but water. cut soda and all that junk. drinking water only will clean out your system also. you can split your workout to tricep day/bicep day/full cardio and just alternate those days. working out wise... instead of going heavy, you need to do more reps.

    if you want toned abs:
    dont just think that doing crunches will get your toned abs. you need to go out and start running. you need about 8% body fat in order to get 6 packs. so start eating right and cut out the fatty food.

    p90x and other videos might help if you want to stay at home but you need to eat what they tell you to eat to see the full result.

    it is better if you find a fellow buddy who is willing to reach the same goal as you since he/she will push you the days that you feel extremely lazy. if you want to see better results, i would advise that you go out and join a gym. but if money is that tight, i recommend you getting a hold of p90x and diet plan and strictly follow that.

    you are gonna hate working out mid way through but if you really want to look great you just have to fight through the crappy attitude and just go at it.

    good luck and hope you make it.

    -edit-

    sry not to get anyone confused and get me flamed later...
    bicep days: usually consist of working out your biceps/back/forearm/legs* <--- dont want chicken legs...
    tricep days: usually consist of working out your triceps/chest/shoulders
    i do abs everyday.
    Last edited by holydoc; 2011-07-07 at 09:04 AM.

  13. #13
    Stood in the Fire Doomsoul's Avatar
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    Working at home is hard.

    I am currently at work and not at liberty to write walls of text.
    I am in a similar situation. I do not have the time to visit a gym(I'll try 2 times a week, starting this Saturday). I haven't been to one in almost 2 years. I've been keeping healthy and fit with just a few simple things.

    1. Good food, I don't mean healthy and eco-green w/e stuff. I eat what I want when I want, but a good eating regime can help immensely.
    2. Running/Jogging - as one of the above people suggested. Running a lot is great, it builds up stamina and helps you sculp your lower body.
    3. Lots of push-ups, sit-ups and all kinds of such exersises you can either do at home, or outside, using some "kindergarten equipment", as I call it. Pull-ups are also great.
    4. I should have put this one in second place - Lots of exercise/cardio before you start the heavy physical stuff. Avoid straining yourself or overworking.
    4.1 - Small muscle pain is a sign of progress

    From what I suggested above, let me try and recap.
    - You will NOT gain muscle mass. This can only help you shape your body and keep you fit. Aquiring muscle mass(biceps for example) is almost impossible to do at home, alone and without cash to support it. You might get a few centimeters, but do not expect massive growth. As most people will tell you, the way to gain muscle mass is it make short exercises with heavy weights, instead of the long exercise with light weights, backed up with proteins and other supplements. This is true, but is really hard to produce a result at home.

    Also the genes come into play here. If you are not naturally built up for muscle enlargement, you will never be able to increase your biceps(for example) beyond a certain point. I am not skinny, but I have never been able to achieve a biceps, like some of my friends have and have been "born with". At some point, you will only gain power, and no muscle mass. The only way to do it is in a gym and with some supplements, which require cash - and a lot of it.

    Going steady and playing it safe is a great way to build up a long-time regime. I am certain you are not doing it to attarct the ladies. If it is, don't, it's the worst approach to getting fit. I cannot give you a lot of pointers on real muscle gain, because I have never tried it fully myself. As you know yourself, it will require cash to accomplish. If you can find the cash, go for it. Doing it half-assed won't produce the result you are after.

    About ABS.
    That is a hard one. From your size and kilos I can imagine the amount you wish to take away and I can tell that you probably have had a flat belly in your youth years. Correct me, if wrong.
    Having great ABS is a very hard mission. It takes time, something that I sadly, do not have. What affects the ABS are 2 things: Proper food and the way you do your exercises. Start small and work your way up once you feel comfortable. It might sound silly and basic, but the more exercises you do, the quicker you will get results. Running is a must! Do not push yourself though, your back needs to remember! Try finding some good eating regimes online that match your current situation, there are plenty.


    I also agree with the person suggesting visiting a terapist. It is better to get your questions answered by a professional, who can deal with people with former injuries.
    I cannot put myself into your shoes, so it is highy possible that most of what I advised might hurt you. I admit that. Best thing is - try going slow and steady, build up strength and never overdo it.

    P.S This turned into a wall of text after all.
    Last edited by Doomsoul; 2011-07-07 at 09:06 AM.

  14. #14
    Fuck protein drinks, just eat a good steak.

  15. #15
    Swimming is a very good idea, the problem is its cold in australia currently and theres only outdoor pools around my area, another reason to go to a gym, thanks for all the replies, what i used to do in gym was stretches n stuff at the start of course, and i also used a ball to balance on training myself to keep my back straight, and after that i went to various machines that only had back support, except actually 1 which was the lat pulldown i believe it was called. Yes ure also correct about having a flat stomach in my youth lol :P... right now im just doing lots of stretches and pushups with a couple sessions of 10 minute runs and a few sprints in the morning, but thats about it, i dont use my dumbells at all cos id like to use them on a bench

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