Help out a college student

[Buckeye269]

Bit of back story:
I'm 18, male, ~150, ~6', skinny I guess but still flabby. In high school I hated working out and doing anything strenuous. I do enjoy somethings though such as biking, playing airsoft, frisbee, etc. Never had much confidence taking my shirt off, swimming, or anything else like that. I used to be a thick kid until a couple years ago until I grew a lot in a year. In the recent couple of months I have gotten really motivated to get stronger and look better, and I plan on doing a couple 5k's this summer, as well as playing in some big airsoft events.

Since late December I've been using an app on my phone that is supposed to get you to running consistently for 30 minutes. I love the app and using it every Monday, Wednesday, and Friday as the schedule requires. I'm looking more to just build strength and not be as flabby. I am currently a freshman in college so I have an extensive gym at my disposal yet I am terrified of the thought of lifting with weights without anyone I am super comfortable around.

I'm looking for ideas or advice that would help me just get more in shape. I want to finish my running schedule, which ends in 3 weeks. After that I plan on just running 30 minutes on MWF like I do now. I want to be able to do most workouts in my dorm room, things such as pushups, situps, planks, etc. I have no clue of a type of schedule to use and which workouts to do on which days.

 

[blackdogdeek]

These are the best introductory strength training programs I know of:

http://startingstrength.com/index.php/site/about

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

While you can youtube the proper form for the included exercises, it's best if you can find someone like a coach or trainer to help you with the proper form.

 

[Buckeye269]

I'm trying to not use a gym, that's my problem. I would feel quite uncomfortable in a gym while having no clue how to use any of the machines. I don't have any friends that go to the gym either.

 

[FleshLight]

They have intro courses at the gym and most guys would be happy to show you how to lift or use a machine. Plus, all the machines have instructions on them.

I never set foot in a gym before I went to college.

 

[ThatsABigOne]

As said before, all machines have instructions on them. My tip is go there and try out the machines with no weight to get a feel for them. I did this a month ago at my university, no one minded, stared, and paid attention. Just do your own thing and it will be fine.

Don't be afraid of doing no-weight exercises as others, if they are paying attention at you, will know that they were in the same boat when they started.

Another tip, keep your eyes off the girls to increase your focus.

 

[Buckeye269]

I didn't even think of the gym having beginner classes. Thanks a lot! It will be hard for me to not care about people seeing me, but I guess I'll have to swallow that and just do it. I usually go to the gym quite early, girls aren't up then (except for the ROTC girls).

 

[SP33Demon]

I would recommend Athlean Xero. http://athleanx.com/xero
All of Jeff's programs are cutting edge (at least to me) with new exercises I hadn't seen before. I got the regular AthleanX but I'm sure Xero is just as good. It should come with the meal plan as well, double check because you're going to want to fix up that diet.

I'm on a different regimen than Jeff's stuff which is for all around strength for athletes, but I use a lot of his stuff such as the TNT series which helped vary my body part exercises, even for powerlifting such as one armed inverted rows (bodyweight) on the smith machine bar (or you can use a rack + bar lowered).

His latest video last night was rather interesting, breaking down foam rolling in accordance to the opposite direction of the muscle fiber for glutes and TFL:
http://www.youtube.com/watch?v=Bq6NcAoQDSk

 

[Buckeye269]

I just looked in to classes at the gym and everything is really expensive for a poor college student.

 

[ThatsABigOne]

I just looked in to classes at the gym and everything is really expensive for a poor college student.

Are there options for free non-credit intro to gym courses?

 

[Maximilian]

+1 for stronglifts

All you need is a power rack, barbell, and the weights to go with it and thats your workout, might need a bench some days. No need to wait for machines or whatever. If someone at the gym can show you the form you'll be set, youtube helps too.

 

[SP33Demon]

+1 for stronglifts

All you need is a power rack, barbell, and the weights to go with it and thats your workout, might need a bench some days. No need to wait for machines or whatever. If someone at the gym can show you the form you'll be set, youtube helps too.

A lot of gyms don't have power racks, like those 24 hour fitness "gyms". One of my gyms (Snap fitness) has only a smith machine but not even a freeweight benchpress. It's pathetic, but they probably do it for safety reasons. Also, for people just starting out I would go with bodyweight only to build core strength and then graduate to a rack when you surpass your bodyweight.

 

[KidNiki1]

no equipment (or minimal equipment) workouts: http://neilarey.com/workouts.html

 

[NAC]

You are in the IDEAL point to shape your physique for the rest of your life.

My recommendations:
Go to the gym, and don't care what anyone else thinks. I know this is hard, but it is a good feature to have in your personality anyway. Might as well build it now. Teenagers care what others think about them - real men don't. Women are attracted to guys who follow their own path and don't give a s**t what others think. So just do it. Besides, if you work out hard and eat right - you'll see progress very quickly. In a matter of months you can transform yourself to having a body to be proud of.

I highly recommend Starting Strength. Buy the book for $18. Follow the basic plan. Stronglifts is a free online version of a very similar plan. I like how stronglifts basically starts you with zero plates on the bar.

Try to eat fairly well - focus on meat, fruit & vegetables. You are young and want to gain weight - so feel free to still eat spaghetti or really anything... just try to focus on getting meat, fruit and veggies. Eat A LOT! With starting strength, you will be hungry like you never imagined. But you probably still wont eat enough. So drink the milk!! (you'll see when you read the book). Getting enough calories will be key, and milk is the easiest way.

I waited until I was over 30 with two kids, a full time job and a long commute before I did all of the above. And I'm so happy that I did - I didn't get big by anyone's measure - but I did get in decent shape with ok strength. I would bring a quart of milk to my desk at work to ensure I was getting enough. I also changed my relationship with my body. I started to like to use my body, to workout and be sore. Prior to doing all this work, I guess I felt more that my body was this thing to be ... tolerated, but not enjoyed.

Good luck!

 

[Buckeye269]

Should I finish my running routine and then do the strength workouts or should I do them with each other? I'm starting to gain more confidence and feel good about working out now that I've been running for a while.

 

[NAC]

Depends on your goal.

I don't want to discourage exercise which you seem to enjoy, BUT - If your main goal is to look better naked, and you currently are skinny, then working out with weights will give you muscle mass. That will help you to look better. Based on what I've read and seen on youtube - it is amazing how much an 18 year old man can transform his body in a few months under the right program.

 

[Buckeye269]

I'm going to see if I can find a friend that will go lift with me. It would make me more comfortable if I wasn't alone. I just finished my running for today and good lord. Before, it was running with walking breaks in the middle. Today was the warm up walk and then 20 minute run. I didn't realize how much that sucks, but it felt so great to be finished. I'm looking in to the Starting Strength book, it sounds awesome. Thanks for all of your help everyone!

 

[jlee1]

your school probably has a list of athletic clubs. join wrestling(grappling), rowing or what ever else there might be. it may cost a bit of money(~$50/semester), but you get to meet friends and get in shape.

 

[serpretetsky]

Some kid that is out of shape wants to go the gym, but he's doesnt feel comfortable going because when he passes by the gym he sees only fit guys and buff guys there.

I'm not talking about you, but I am talking about the kid that one day, will see you working out in the gym, and gain the courage to go in because you were there working out. You might never even know it, but it will happen.

Don't look at yourself from your own perspective, look at yourself from others people perspective and how it changes them.

Be that hero.

 

[repoman0]

Just get in there and don't worry about what anyone thinks. Maybe you'll be embarrassed because you won't know what you're doing at first, as I was and as most people are at a college gym. But, here's a hint .. I go back to my school gym now sometimes a couple years after starting and about 5% of people in the entire place have any idea what they're doing, and the ones that actually do will be sympathetic to beginners.

As a complete beginner you can put on some solid muscle in a month or two and get some of your lifts up to reasonable numbers. Starting strength and strong lifts are both good programs as already pointed out, though I recommend strong lifts because power cleans are difficult to do correctly