I need some summer work out advice

Tidus53

It's the summer and for people still in school or college its the time we can use to better ourselves or relax. I'm trying to better myself physically through working out and cutting back on some stuff. I know a gaming site isn't the place to post this, but I've gotta believe that there are some athletes on this site, whether your a pro-Ultimate player or used to be on the high school football team. I'm posting here to see if anyone has any work out advice on what I should focus on when working out. I have access to my friend's country club's fitness room, a pair of free weights at home and a treadmill to work with.

What I want to work on over the summer is my body/belly. I'm in an okay shape, I'm in the kinda shape that is the real average build for high school kids my age. I've got little love handles, and a my stomach barley bulges but I want to lose it before school starts up again soon, and definitely before camps start. If there's any advice on what kind of schedule I could try, I'd appreciate it. I'd also appreciate it if anyone could pass on some type of advice that could cure sore muscles so I can keep working out harder in the morning.

If you need specifics about my status physically, please feel free to quote me.

Thanks guys

Griswold

1) Run a couple days a week for 20 minutes. It's fine to have to stop to walk at points. Work up to longer distances/amounts of time as you get more comfortable.
2) 8-minute abs. Again, you won't be able to do it all at the start, but that's ok. Start with the first few exercises and add more as you get stronger.
3) Lifting is the best way to build muscle mass, which will boost your resting metabolism a bit (though calories burned from the activity of lifting itself will far outweigh this). If you can, lift two nonconsecutive days a week, and focus on a few specific muscle groups each day. I'd recommend the following:
-Day A: chest (bench press, incline press, decline press), back (back extension), shoulders (shrugs, lateral raises), abs (8-minute)
-Day B: biceps (hammer curl, preacher curl), triceps (tricep extension, skullcrushers), abs (8m)

Griswold

Google's your friend for understanding how to do each exercise. You don't have to do them all, but ideally you want at least two exercises per muscle group. Start with low amounts of weight until you get a feel for what you can lift, esp with free weights, where your stabilizing muscles will be a bit atrophied at the start.

Re: schedule, if you can manage four days a week (two running, two lifting) you're good to go. Doesn't really matter which days, aside from not lifting on back-to-back days if you can help it.

Your muscles will be most sore in the first few weeks. Not too much you can do about that.

One dietary note: cutting soda/juice for milk/water where possible goes a surprisingly long way.

Hope this is helpful.

NotYou

10-20-30s
10 seconds of the fastest sprinting you can do, followed by 20 seconds at a fast pace, followed by 30 seconds at a moderate pace. Take a 1 minute break. Repeat as many times as you can.

Weight lifting is important as it burns fat as well as building muscle.

Probably most importantly for losing excess wait is diet. Control your calorie intake and eat well.

Also, if you're exercising in a way that's fun to you, you'll probably do it more. So if you love basketball, organize some games. If you love biking, try and bike a century. etc etc.

kaliyama

Diet matters a lot more than anything else, unfortunately. The readily googlable couch to 5k is a great way to get started with running, the most fun of all cardio options.

Sangheili91

kaliyama wrote: »

Diet matters a lot more than anything else, unfortunately. The readily googlable couch to 5k is a great way to get started with running, the most fun of all cardio options.

I disagree; cycling is the most fun of all cardio options. Running is self torture. But don't take that as me saying don't run, because it's awesome for you. I've lost ten pounds in the past two months because of running.

finral

I started taking martial art classes when I wanted to work out, as I have no drive to make myself run or go to a gym otherwise. The class gave me structure, while also being a good place to meet people and learn a new skill.

Rhan9

Sangheili91 wrote: »

kaliyama wrote: »

Diet matters a lot more than anything else, unfortunately. The readily googlable couch to 5k is a great way to get started with running, the most fun of all cardio options.

I disagree; cycling is the most fun of all cardio options. Running is self torture. But don't take that as me saying don't run, because it's awesome for you. I've lost ten pounds in the past two months because of running.

This man knows what's up. Although personally I used to loathe running until I started doing it barefoot. The mechanics change, and after your feet get used to it, I'd honestly say it's much more pleasant than with shoes on. Just a personal preference though.

Fairchild

finral wrote: »

I started taking martial art classes when I wanted to work out, as I have no drive to make myself run or go to a gym otherwise. The class gave me structure, while also being a good place to meet people and learn a new skill.

I agree. Note that "martial arts" includes Boxing and MMA, which may be easier to find these days. It's an intensive cardio + strength workout that may be intimidating if you're not used to a workout routine, but you'll be surprised how quickly your conditioning will improve. Plus as this person says, it's a great skill to know which obvious real-world applications.

Tidus53

Griswold wrote: »

Google's your friend for understanding how to do each exercise. You don't have to do them all, but ideally you want at least two exercises per muscle group. Start with low amounts of weight until you get a feel for what you can lift, esp with free weights, where your stabilizing muscles will be a bit atrophied at the start.

Re: schedule, if you can manage four days a week (two running, two lifting) you're good to go. Doesn't really matter which days, aside from not lifting on back-to-back days if you can help it.

Your muscles will be most sore in the first few weeks. Not too much you can do about that.

One dietary note: cutting soda/juice for milk/water where possible goes a surprisingly long way.

Hope this is helpful.

How much cutting of sodas/juice? I heard from the fitness director of my high school marching band (our band is a show band, we treat this s*** like s sport) that the new G series that Gatorade is made is alright, and he's an anti-sports drink kinda guy!

Also, I drink about a gallon or more of water everyday and that sorta cuts out any chances for soda. SHould I limit myself to one 8 oz. can a day? Or cut it cold turkey?

And what about the muscles? I heard that cold baths can counter sore muscles.

kaliyama

Sangheili91 wrote: »

kaliyama wrote: »

Diet matters a lot more than anything else, unfortunately. The readily googlable couch to 5k is a great way to get started with running, the most fun of all cardio options.

I disagree; cycling is the most fun of all cardio options. Running is self torture. But don't take that as me saying don't run, because it's awesome for you. I've lost ten pounds in the past two months because of running.

I think it really depends where you do it. Running in greenery or trail running is gorgeous. I can run for 2 hours outdoors without complaint, but I can barely motivate myself to do 20 minutes on a treadmill.

EggyToast

If your muscles are inflamed/sore, take ibuprofen. If they're really sore, take ibuprofen and take a break for a day or two. It's going to be tough at the beginning, but ibuprofen is made to help with muscle inflammation so don't be afraid to take some. Just don't take it for the hell of it.

Mad Jazz

Experience helps with soreness as well. The first week, your muscles won't be used to working that hard, and you'll end up feeling sore and stiff, but after a week or two of working out, your body gets used to the routine. You'll feel fine with minimal discomfort after the same intensity of workout.

For me, I mix a variety of cardio stuff. I almost never just go running, because I hate it and it's boring. I'll do track workouts that focus on different aspects of fitness (I actually am an ultimate player, funny you mention that in the OP), and for endurance I'll either run hollow laps or some shuttles. Both focus more on sprinting all out followed by recovery (yay, interval workouts!) over long distance, but goddamn will they get you in shape. Best bet, no matter what you do: get a friend and work out with them. Track workouts are always better with a friend to compete with/cheer on.

Tidus53

Mad Jazz wrote: »

(I actually am an ultimate player, funny you mention that in the OP), and for endurance I'll either run hollow laps or some shuttles. Both focus more on sprinting all out followed by recovery (yay, interval workouts!) over long distance, but goddamn will they get you in shape. Best bet, no matter what you do: get a friend and work out with them. Track workouts are always better with a friend to compete with/cheer on.

Ultimate is OP, better than football. European and American footballs.

OT: What's a hollow lap? I know what shuttles are but clueless on hollows. And I do have a few friends to call on to help me out, one of my friends is even close to being considered a personal trainer, if he takes a test.