Hey thanks DeKay that’s nice of you – and yes, please, I need a lot of help. LOL. I’ve tried several routines in the last year but I think I try too hard ones or do too much straight away because I end up in agony, like my muscles are on fire. I tried one earlier in the year and legit couldn’t even sit down properly without moaning in pain, it was that sore. I’m totally determined but I think I start too big. So if you have any tips for a starter routine for me then I’d be grateful for it I do morning and evening walks and jogs. I mind what I eat now, trying to get a good balance of calories and basically just keep fit – which I am. But, I want muscles as well, so that’s what I am aiming for now ^^
I swim as well, which helps but no muscle gain which is why I want to start a workout routine that will work and grow the right muscles.
Sounds like you’ve got some great routines going for you. Great goal to work towards. You’ll get there in the end for defos, don’t give up. People can be a total major pain keeping on all the time... I have people like that and it can be frustrating. I think it makes you feel more pressured which might be why snap back at times. Why can’t they just leave us alone? LOL. Maybe next year (tomorrow for me now) will be the year you get what you’ve been after – good for you sticking with them tho... That’s something I struggle with, tho the mass pain might be the reason lol.
Ooohh and new thing I tried this year is having shorter hair and I looovvveee it so far. It’s easier to manage and look after, the wind doesn’t blow it all over the place and I think it actually looks better shorter than it did long so I’m pleased I gave it a try ^^
May I know what routines you did last time? When I first started out, I would ache a lot too especially after doing bodyweight squats. And I only did those for 45 secs. 😅 I was not in agony but just had trouble walking. I felt like I was waddling like a penguin. LOL.
Like what Iggy said, body weight workouts can be good for starters, tho I didn't grow a ton of muscle from them especially on my arms. I was too weak to even do pushups so that's pretty much useless for my arms. XD Granted, I didn't know much about exercise at the time and so I think my diet wasn't that great for muscle growth too. I was mainly just trying to lose weight so I was just eating really little.
But now that I have had a bit more experience thru experimentation, I'd suggest this:
Abs:
I think this vid is pretty good. I loved standing ab workouts back then cuz I had a very bad lower back and most laying down ab workouts threw out my back. 😅 Just make sure to really squeeze your abs while doing all of this. It makes a lot of difference. https://youtu.be/QKCkO9fy9O4
Now, separate each of these muscle group workouts on separate days. So since you're a beginner, you'd probably want to work out 3 times a week. You can still do your daily walks/jogs everyday.
Basically, you want to give each muscle group at least for 2-3 days of rest for beginners. I used to train all my muscle groups every day without rest except on Sundays even when I was already at an intermediate level, and felt it wasn't so effective and I was just sore all over non-stop.
After about 3 weeks, you'll start to feel stronger and the workouts would not cause much soreness. This is when you can add more difficulty to it by doing variations of the workouts, or if you have access to weights or resistance bands, you can add those too. I loveeee resistance bands and pretty much use them for all my leg and arm workouts now. But when you add weights, don't increase the reps to much.
For diet: You have to add more protein. I wouldn't suggest counting your macros cuz it might make you really obsessed like myself 🤣😥, but you should aim to eat about 0.9-1g of protein per pound of your current body weight. As a guide, 100g of lean meat is about 30g of protein. For me, I need about 100g of protein tho now I'm trying to hit about 115g a day, so I usually incorporate 100g of chicken breast/beef/fish for every one of my meals. The rest of protein would usually come from Greek yogurt, the breads I make, etc. I don't use any protein powder whatsoever.
Tell me how it goes if you wanna try this routine. 😁
Heez, @Dekay, I think I'm not eating near enough protein then.
Haven't even checked to see how many push-ups I can do now, kind of fearing it would be less than 20. When work was hectic zi was eating 2 eggs in the morning, then a couple of 10 g protein bars for lunch, then getting home late and tired and eating cheese or yogurt as my protein and more carbs than anything else, trying to stuff some lettuce into my face before going to bed.
Over the holiday I overindulged in sweets and carbs and didn't do any exercise.
Part of me dreads going back to work and part of me realizes I need it. It wasn't a workout but it was physical enough to keep me moving and hefting heavy boxes.
Heez, Dekay, I think I'm not eating near enough protein then.
Haven't even checked to see how many push-ups I can do now, kind of fearing it would be less than 20. When work was hectic zi was eating 2 eggs in the morning, then a couple of 10 g protein bars for lunch, then getting home late and tired and eating cheese or yogurt as my protein and more carbs than anything else, trying to stuff some lettuce into my face before going to bed.
Over the holiday I overindulged in sweets and carbs and didn't do any exercise.
Part of me dreads going back to work and part of me realizes I need it. It wasn't a workout but it was physical enough to keep me moving and hefting heavy boxes.
So you don't eat meats often? 😮
Yeah, you're probably not eating enough. Eggs sadly aren't that high in protein. I'd probably have to eat 5 medium sized ones per meal just to hit my daily goal. 😂 That's why I don't really eat hard boiled eggs so much anymore now cuz they are quite high in fat (thus increasing the calories) so it doesn't feel worth it. It will definitely make you feel full tho if you have to eat 5 eggs, compared to like 100g of grilled chicken. XD
They all lost like basicly the same expression except the facepalm one.
But I guess a random one because it was 8 degrees F (-13 C) yesterday morning and we had a snowstorm today that caused some accidents, but yet tomorrow it's supposed to be 50s f (11 degrees C) tomorrow with rain.
The wild swings from winter to spring and back again in 48 hours is bad for everything.
Do you have any plans for any future trips this year? If so, what is it?
Ehhhh, nopeeee. 😂 I like staying in Singapore. 😬
On another note, I gotta show off my Reddit collectible I got for last year's recap. Hehe, band kid. That's right.
Do you have any plans for any future trips this year? If so, what is it?
Ehhhh, nopeeee. 😂 I like staying in Singapore. 😬
On another note, I gotta show off my Reddit collectible I got for last year's recap. Hehe, band kid. That's right.
No specific plans, but hope for some sort of mini-trip.
What is the most beautiful animal, in your opinion?
I love how a Birds of Paradise birds look.
Wish my hair looks as pretty as feathery back. 😅
EDIT: Look at how extra this one looks. XD
Wow! At first glance, that first bird of paradise looks like a porcupine. Love those orange feathers!
For me, the most stunning looking animals are sea slugs/ nudibranchs. There's such a weird and wonderful variety and many of them look like little dragons!
I saw this on Instagram and thought it would be fun for you guys to try here. XD Search your username on here and see what it comes up with.
I used my Instagram name. I tried with DeKay too but it linked to dhabitahpunk as well. Hah.
Mine is pretty spot on except for the Art Education part. I don't think I've had my tutorials somewhere like that. Not that I know of at least. LOl.
That is really beyond cool to know about you, DeKay. Sims would say, "clearly you're a person to know" lol.
As for searching myself, the idea strikes terror in my heart in case I found something, so not gonna look. I don't even like seeing pics of myself. Gives me an unpleasant momentary jar.
But happily cheering on those of you who want to, especially if you find something cool.
I saw this on Instagram and thought it would be fun for you guys to try here. XD Search your username on here and see what it comes up with.
I used my Instagram name. I tried with DeKay too but it linked to dhabitahpunk as well. Hah.
Mine is pretty spot on except for the Art Education part. I don't think I've had my tutorials somewhere like that. Not that I know of at least. LOl.
Honestly, I'm not suprised.
That sounds like a really cool story!
Tried mine:
WhatCobblers is a Salisbury Wiltshire-based shoe repair and key cutting business. They offer a range of services, including shoe repairs, key cutting, engraving, watch batteries and watch straps, and they also provide bespoke leatherwork services. They have a website and are also active on social media.
Now that was a surprise. I've been to Salisbury on numerous occasions and never spotted them. Maybe they're new?
The 'Cobblers' in my username actually refers to the English slang for rubbish or nonsense (e.g: "What a load of complete cobblers!" Think it might have originated from London, I'm not sure). I chose WhatCobblers to reflect my love of nonsensical humour. I don't have a shoe repairing business and know nothing about the trade.
I saw this on Instagram and thought it would be fun for you guys to try here. XD Search your username on here and see what it comes up with.
I used my Instagram name. I tried with DeKay too but it linked to dhabitahpunk as well. Hah.
Mine is pretty spot on except for the Art Education part. I don't think I've had my tutorials somewhere like that. Not that I know of at least. LOl.
Honestly, I'm not suprised.
That sounds like a really cool story!
Tried mine:
WhatCobblers is a Salisbury Wiltshire-based shoe repair and key cutting business. They offer a range of services, including shoe repairs, key cutting, engraving, watch batteries and watch straps, and they also provide bespoke leatherwork services. They have a website and are also active on social media.
Now that was a surprise. I've been to Salisbury on numerous occasions and never spotted them. Maybe they're new?
The 'Cobblers' in my username actually refers to the English slang for rubbish or nonsense (e.g: "What a load of complete cobblers!" Think it might have originated from London, I'm not sure). I chose WhatCobblers to reflect my love of nonsensical humour. I don't have a shoe repairing business and know nothing about the trade.
I thought the cobbler in your name is like the food. XD
Comments
May I know what routines you did last time? When I first started out, I would ache a lot too especially after doing bodyweight squats. And I only did those for 45 secs. 😅 I was not in agony but just had trouble walking. I felt like I was waddling like a penguin. LOL.
Like what Iggy said, body weight workouts can be good for starters, tho I didn't grow a ton of muscle from them especially on my arms. I was too weak to even do pushups so that's pretty much useless for my arms. XD Granted, I didn't know much about exercise at the time and so I think my diet wasn't that great for muscle growth too. I was mainly just trying to lose weight so I was just eating really little.
But now that I have had a bit more experience thru experimentation, I'd suggest this:
20 reverse lunge (on each leg)
20 rear foot elevated split squat (on each leg)
30 normal squats. If you want to challenge yourself a bit, you can do squat jumps but maybe only do like 10 of those.
You can see the gifs for each move here: https://www.womenshealthmag.com/fitness/g29213972/bodyweight-leg-exercises/
20 hip thrusts
20 single leg deadlift (for each leg) You can do it without a weight first.
Arms:
I used to do this one and after about 1 month, I could see my delts getting a bit more toned, so I highly recommend it!
Abs:
I think this vid is pretty good. I loved standing ab workouts back then cuz I had a very bad lower back and most laying down ab workouts threw out my back. 😅 Just make sure to really squeeze your abs while doing all of this. It makes a lot of difference.
Now, separate each of these muscle group workouts on separate days. So since you're a beginner, you'd probably want to work out 3 times a week. You can still do your daily walks/jogs everyday.
So for example, your schedule could be like this:
Monday: Legs
Tuesday: Rest
Wednesday: Arms
Thursday: Rest
Friday: Abs
Weekends: Rest
Basically, you want to give each muscle group at least for 2-3 days of rest for beginners. I used to train all my muscle groups every day without rest except on Sundays even when I was already at an intermediate level, and felt it wasn't so effective and I was just sore all over non-stop.
After about 3 weeks, you'll start to feel stronger and the workouts would not cause much soreness. This is when you can add more difficulty to it by doing variations of the workouts, or if you have access to weights or resistance bands, you can add those too. I loveeee resistance bands and pretty much use them for all my leg and arm workouts now. But when you add weights, don't increase the reps to much.
For diet: You have to add more protein. I wouldn't suggest counting your macros cuz it might make you really obsessed like myself 🤣😥, but you should aim to eat about 0.9-1g of protein per pound of your current body weight. As a guide, 100g of lean meat is about 30g of protein. For me, I need about 100g of protein tho now I'm trying to hit about 115g a day, so I usually incorporate 100g of chicken breast/beef/fish for every one of my meals. The rest of protein would usually come from Greek yogurt, the breads I make, etc. I don't use any protein powder whatsoever.
Tell me how it goes if you wanna try this routine. 😁
Haven't even checked to see how many push-ups I can do now, kind of fearing it would be less than 20. When work was hectic zi was eating 2 eggs in the morning, then a couple of 10 g protein bars for lunch, then getting home late and tired and eating cheese or yogurt as my protein and more carbs than anything else, trying to stuff some lettuce into my face before going to bed.
Over the holiday I overindulged in sweets and carbs and didn't do any exercise.
Part of me dreads going back to work and part of me realizes I need it. It wasn't a workout but it was physical enough to keep me moving and hefting heavy boxes.
```
So you don't eat meats often? 😮
Yeah, you're probably not eating enough. Eggs sadly aren't that high in protein. I'd probably have to eat 5 medium sized ones per meal just to hit my daily goal. 😂 That's why I don't really eat hard boiled eggs so much anymore now cuz they are quite high in fat (thus increasing the calories) so it doesn't feel worth it. It will definitely make you feel full tho if you have to eat 5 eggs, compared to like 100g of grilled chicken. XD
Which Billy Bob Tanley are you feeling today?
All of these.
Which one is the “I need more coffee” one?
Tales From The Myst
The Blue Moon Jukebox
But I guess a random one because it was 8 degrees F (-13 C) yesterday morning and we had a snowstorm today that caused some accidents, but yet tomorrow it's supposed to be 50s f (11 degrees C) tomorrow with rain.
The wild swings from winter to spring and back again in 48 hours is bad for everything.
```
Ehhhh, nopeeee. 😂 I like staying in Singapore. 😬
On another note, I gotta show off my Reddit collectible I got for last year's recap. Hehe, band kid. That's right.
No specific plans, but hope for some sort of mini-trip.
Cool collectible, @Dekay!
Tales From The Myst
The Blue Moon Jukebox
My room. Hahaa. Second would be at the baking shop. I always get so excited to buy new ingredients to try out.
My house, a local waterfall, and the ocean.
Tales From The Myst
The Blue Moon Jukebox
I love how a Birds of Paradise birds look.
Wish my hair looks as pretty as feathery back. 😅
EDIT: Look at how extra this one looks. XD
Wow! At first glance, that first bird of paradise looks like a porcupine. Love those orange feathers!
For me, the most stunning looking animals are sea slugs/ nudibranchs. There's such a weird and wonderful variety and many of them look like little dragons!
I saw this on Instagram and thought it would be fun for you guys to try here. XD Search your username on here and see what it comes up with.
I used my Instagram name. I tried with DeKay too but it linked to dhabitahpunk as well. Hah.
Mine is pretty spot on except for the Art Education part. I don't think I've had my tutorials somewhere like that. Not that I know of at least. LOl.
That is really beyond cool to know about you, DeKay. Sims would say, "clearly you're a person to know" lol.
As for searching myself, the idea strikes terror in my heart in case I found something, so not gonna look. I don't even like seeing pics of myself. Gives me an unpleasant momentary jar.
But happily cheering on those of you who want to, especially if you find something cool.
```
Honestly, I'm not suprised.
Yooo, Rose, long time no see! Suppp?
Well, that’s interesting. My user name is actually a childhood nickname.
Tales From The Myst
The Blue Moon Jukebox
That sounds like a really cool story!
Tried mine:
WhatCobblers is a Salisbury Wiltshire-based shoe repair and key cutting business. They offer a range of services, including shoe repairs, key cutting, engraving, watch batteries and watch straps, and they also provide bespoke leatherwork services. They have a website and are also active on social media.
The 'Cobblers' in my username actually refers to the English slang for rubbish or nonsense (e.g: "What a load of complete cobblers!" Think it might have originated from London, I'm not sure). I chose WhatCobblers to reflect my love of nonsensical humour. I don't have a shoe repairing business and know nothing about the trade.
I thought the cobbler in your name is like the food. XD