i havent worked out hardly ever in my life but im wanting to start. thing is that i dont have a clue as of what to start out with. i have been looking into sledghammer training and i have a couple dumbbells (with adjustable weights) and a pull up bar (my dads) so i have a few things i could use but i dont know how many reps or sets i should start out with. im a heavier guy (about 260-70 lbs). im wanting to workout at the end of my day (the morning because i work third shift) rather than the beginning like most folks if that makes a difference. I am mainly looking for weight loss and maybe some strength building stuff. if there are some workouts that do both at the same time then please suggest those. :)

im not looking for dieting advice, just workout ideas and tips.



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By sledge hammer work out I assume you mean mace training. If you are following the article found on AoM I personally start with doing 3 cycles of 10 reps of each excessive(excluding the wood chopping as I lack the tire) and worked my way up to 10 cycles. The weight is not melting off but it is coming off. That and it has done a lot for over all strength. Recently I've added Indian clubs for variety. They are good work outs you can do in the back yard if you can't/don't want to go running

For lose weight you need to drop fat, fat is dropped by burning calories, and muscle is what burns those calories. Therefore, the more muscle you have the more calories you will be able to burn. With that being said I've found one of the more effective ways to lose weight without destroying your metabolism or ending up with a skinny and weak body is to build muscle while using high intensity training to burn fat.

The basics:

- 3-4 sets of 10-12 reps which will cause your muscles to achieve sarcoplasmic hypertrophy (muscle growth)

- Use compound movements and avoid isolation exercises

- Use high intensity training (sprinting, tabata etc) in place of steady state cardio

- track your calories and macro nutrients (you don't need to be religious about it, but it's always good to have an idea of how many calories you consume per week since you're trying to get your body to use stored fat as energy while still consuming enough calories to maintain muscle mass)

I apologize for the very brief overview (hopefully it gives you a starting point), I am a little pressed for time. If you have any questions or want more detail explanations or recommendations, just shoot me a PM and I'd be happy to give you any help I can.

If you want to incorporate muscle building with fat loss then I would suggest a full body routine. These are great for people just starting out. Should take about 1 hour each day 3 days a week. Program might look something like this:


Back - Lat Pull Down / Deadlift 3 x 8 - 12 

Chest - Bench 3 x 8-12

Legs - Squat or Leg Press 3 x 8 - 12

I would have someone who is advanced show you proper form for bench, deadlift, and squat. 

These exercises would be easier at a gym but if that is not an option you can still do them at home with the dumbbells. 

I know you said you are not looking for dieting advice so all I will say is that weight loss is 90% what you are putting into your body. If you carefully monitor your calorie intake, you will lose much more through diet than exercise alone. 

The above is exactly right!  Unless you're willing to do this AT MINIMUM, you're probably not going to loose weight or get fit.


At the gym, those weight exercises take me 20 minutes, which is still more than my trainer's estimate when she set up my program.

I was reading about this just last night. Men's and women's metabolism are a bit different, and I was reading a women-specific book, but the MD authors said it's steady cardio that causes weight loss. Weight training builds muscle, which increases metabolism, which can help weight loss if part of an overall program. Steady cardio can be just about any moving-around activity you want: brisk walking, jogging, swimming laps, sports like basketball and soccer, time on the treadmill, etc.

Conventional wisdom for men and women (I checked his at WebMD and Mayo Clinic) is to exercise early in the work day. Exercising close to bed presumably gets you revved up and can cause sleep disturbances. I say "presumably" because I'm thoroughly not a morning person and often exercise after dinner, late in the evening, and have never had resulting trouble sleeping. Exercise any time of day seems better for sleep than 0 exercise. From my women-specific book, however, I understand that how the timing of your workouts affects your sleep is largely genetic.

Always consult a professional and a medical doctor about this stuff because random advice from random people on the internet is not necessarily trustworthy when you're doing this type of thing.

That being said, I am a big fan of body weight exercises. Typically I will start with cardio to pump me up. It might range from a half-mile to mile run or some time on a rowing machine.

Then do pullups, pushups, and situps in supersets. So I do 1 pullup, 2 pushups, 3 situps. Rest 20-30 seconds. Then 2 pullups, 4 pushups, and 6 situps. And so on up the ladder until I can't do the next set up.

I add in some weight training like bar curls, lat pull downs and rows, and shoulder press. Also tri-dips. One of my favorites is a strong man course--sledgehammer training, tire flipping, chain dragging. It's not as conventional and it's a ton of fun.

Fitness and weight loss is probably 80% nutrition and eating. With that said, I highly recommend that you go to a doctor or a health clinic and get a full health assessment. They will usually tell you what your cholesterol, sugars, and BMI.

It is good to have this on hand and redo every month to see what your progress is.


It also will tell you how many calories on a given day that you would need to consume to maintain your lean body mass.

I recommend that you find a trainer that can help motivate you and keep you on task.

I also recommend Crossfit as it is different from the usual gymrat experience.

Good luck and get that assessment.

I know that every time exercise is mentioned on TV, they say "Always check with your doctor before beginning any exercise program," but, according to ACOG, the CDC, and implicitly the AHA, If you're otherwise healthy, you do not need to consult with a doctor before beginning a moderate exercise program.

While having your blood checked monthly might be ideal, last time I had my cholesterol checked, the bill was $800. (small hospital, bad insurance) You can get it done for about $25-50, and insurance should cover the first test. Personal trainer costs $70/hour at my gym.

Agreed. From the standpoint of the insurer of a treadmill maker, the only people on the product should be perfectly healthy people examined daily by a medical team. But from a public policy and public health standpoint, any barrier to exercise is not good for Americans in 2013. ACOG was clear about this; they've changed their policy in only the last few years (and their members theoretically stand to lose money from the resulting fewer patient visits).

Also, while you'll sign waivers at the gym and with the personal trainer that you're sufficiently healthy for regular exercise, etc., they won't actually ask for a doctor's note before they take your money, any more than the treadmill maker will ask for a doctor's note before selling you the equipment.

I have had great yoga and pilates instructors who ask at the beginning of each class if any students have particular health concerns.

HAHA.  From what I've read of Krav, probably everyone has health concerns after class.

Better yet are the commercials that say you should check with your doctor to see if you are healthy enough to have sex. Exercise is one thing that is a chore for most people even if they like doing it. Who in their right mind is going to see one of those commercials and hold off having sex until they check with their doctor. Even then if you were to go see a doctor and he said you were not healthy enough to have sex who would follow that advice? Temporarily abstaining due to open heart surgery or something like that is understandable. If you are using the "sorry honey, I'm not healthy enough to have sex" excuse then I would have to think that person is simply not interested but it has nothing to do with their health.


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