Ramping up for optimal health. The couchpotatoes guide to fitness?

[VeggieFrank]

I hate to admit it, but I've really neglected my body in the last 5 years. If I were to post before and after pictures, you'd think I had them in reverse order.

But, that's ok. I've decided to actually use my mind and my 24hr fitness membership this year, and get back into fighting shape.

My goals are to gain muscle mass, increase muscle efficiency, lose fat/get lean, and reap the physical and mental benefits.

I'd be much obliged for any dietary and exercise program resources you folks might point me towards. I'm strict vegetarian, my profession and lifestyle are sedentary, I have a lot of outdoor activity opportunities (tennis, basketball, walking, hiking, running, cycling), I like to cook, I can make time on a fairly consistant basis, I hate repetition, I hate treadmills, my body type adjusts well to bulking up quickly (or, at least it used to :), I like free-weights. I have a minor problem with my right knee that may exclude high-endurance.

I'd really like to make a significant dent in my health within the next 4 months, and am willing to commit to a defined program.

I'm interested in Yoga as a way to increase body awareness and control. Problem is, I'm completely inflexible, so kinda concerned that it isn't my thing. The spiritual aspect to Yoga is also unappealing to me.

Also, does anyone have experience with the p90x system? Too hard for a beginner? Free alternatives?

Thanks for your input.

[SeaSiren]

This program would suit you well given what you want to accomplish:
http://www.bodyforlife.com/
If you like Free Weights (and so do I) choose the free weight options for the body part.
http://www.bodyforlife.com/exercise/index.asp
Here are meal options (click on more options to see veg proteins)
http://www.bodyforlife.com/nutrition/createmeal.asp

For your protein shakes you can sub Soy, Pea, Rice or Hemp shakes in place of the whey shakes.

I would also suggest the book, most likely you can borrow it from your local library if you don't want to buy it.

[VeggieFrank]

This program would suit you well given what you want to accomplish:
http://www.bodyforlife.com/
If you like Free Weights (and so do I) choose the free weight options for the body part.

it must be fate, siren, i ordered BFL just yesterday :) glad for the confirmation.

If anyone's looking for a budget copy of the book, I got mine from half.com at an amazing discount.

http://product.half.ebay.com/Body-for-Life_W0QQprZ733795QQtgZinfo

I also read, but cannot confirm, that the Women's version of the book is better left alone.

[SeaSiren]

it must be fate, siren, i ordered BFL just yesterday :) glad for the confirmation.

If anyone's looking for a budget copy of the book, I got mine from half.com at an amazing discount.

http://product.half.ebay.com/Body-for-Life_W0QQprZ733795QQtgZinfo

I also read, but cannot confirm, that the Women's version of the book is better left alone.

It must be fate then ;)

I didn't even know there was a women's version. That being said women can train just as hard as men, so for the ladies who may be reading this don't think otherwise....get the main book. :)

The program is really solid, I'm doing it right now for muscle building, I'll change it up when I go to cut for contest of if I stagnate on gains. But it gives a variety of exercises to do, if you plan it out you know exactly how much time you need to complete it. Weights 3X weekly, Cardio 2-3 x's weekly. You eat several times daily so not to feel hungry, and get a "cheat day" every week for whatever your craving. I love it because it is a life style not a "diet". :)

[muualla]

"I'm interested in Yoga as a way to increase body awareness and control. Problem is, I'm completely inflexible, so kinda concerned that it isn't my thing. The spiritual aspect to Yoga is also unappealing to me."

Yoga is definitely the way to go for body awareness. It doesn´t matter if you´re not flexible, after a couple weeks/months you´ll notice an incredible difference in your flexibility. I know I did. The spiritual aspect can basically be cut out if you just leave out the mantras. They are a part of yoga, though, so I suggest you give it a try. =)

[Aussyj]

I lost a lot of my muscle being lazy and not eating enough. I am currently working on gaining it back up. Not so easy, I tell ya! Especially not when you have no workout equipment.

[synergy]

Good for you Frank.

I'm heading back to the gym after a long 3 year hiatus. I've been taking dance classes, and walking a lot, but I've moved somewhere where have to take my car to the grocery store and to work instead or walking/biking.

It was really gratifying to still be able to do 30 straight minutes on the eliptical (and not at a wussy speed). I can't wait to go back tommorow.

I hope you enjoy it!

[VeggieFrank]

I so relate to that. It's going ok, not as on target as I would like to be, but not off the wagon either. It's good to have goals and accountablility. That book, btw. was never sent out by the seller... argh.




It was really gratifying to still be able to do 30 straight minutes on the eliptical (and not at a wussy speed). I can't wait to go back tommorow.

I hope you enjoy it!