12 week exercise plan?

[Dan_1981]

Right then... I have 12 weeks to get a little bit of shape to me.

At present I’m 5ft 10 and weigh 72kg. I’m 36.

Shapewise im pretty much straight up and down, a little bit of tummy.

No chest or arm definition.

Without going to the gym, What can / should I be doing to get a bit of shape / definition. Particularly to my upper body.

I have no equipment other than a home set of dumbbells.

Fitness isn’t high - I can probably run 5k, or walk 15. 10 press ups would be my limit.

Can anyone advise a set of routines or a suitable plan.

Spare time is limited to maybe 30/45 min every evening!

Cheers

[CoolHands]

st I’m 5’8 and 80kgs! I wish I was as out of shape as you!

[Bear-n]

http://www.exrx.net/Exercise.html

[Douglas Quaid]

Start going to the gym. Do stronglifts. If you can go to the gym buy a bench etc for your garden. Do stronglifts.

You can do much of anything with a couple of tiny dumbbells.

[3013buz]

I'd suggest looking at p90x3, or Insanity Max30. I find Insanity makes you lean but sorts your CV out and give you definition if you eat right, no Dumbbells needed.
P90x3 is better for shape, less so for CV. Again, the meal plan is key.
I loved Insanity original, it's brilliant but is up to an hour a day in the second month.

[Dan_1981]

Thanks guys - gym options are pretty limited around us - i'd be looking at minimum £40 a month plus sign up, if I can do something at home it'd be preferable.

I started Insanity a couple of years ago - after about 3 years my joints - in particular my knees & feet were not in good shape - assume my poor form rather than anything else.

[RTB]

I'd recommend some sort of resistance training. 5x5 at a proper gym would get you the best results but failing that get a pull-up bar (the over door ones will do) and do some body weight exercises (press-ups, dips, sit ups, pull ups etc). Have a look for progressive plans and stick to them for 12 weeks.

Doing lots of cardio probably won't get you any definition or shape, you'll just be fit and skinny (skinnier).

The other important aspect is diet, make sure you eat enough to build some muscle. Find a TDEE calculator to find out your maintenance calories (probably around 2500), make sure that you eat at least that amount, a slight surplus would help. Also make sure that you're eating a gram of protein for each pound of body weight (~160g a day). It's probably too much protein but won't do you any harm and too little will result in less muscle growth.

To get any definition and build muscle in 12 weeks won't be easy but it's doable. It will hurt, especially in the first few weeks. Start steady and build up. Going balls out in the first few weeks will probably result in you quitting.

Good luck

[roboxm3]

If you really can't get to the gym then maybe spend a few £££ on a 12kg kettlebell and a skipping rope and devise a few circuits to do after a 5k run.

3x5k runs per week followed by a skip / KB circuit and a few DB lifts (floor to overhead, single-arm rows etc.) would make a decent difference after 12 weeks.

[mcelliott]

Pull ups and dips/press ups done at home , hammer these and you’ll find a marked improvement in your appearance.

[didelydoo]

mcelliott said:

Pull ups and dips/press ups done at home , hammer these and you’ll find a marked improvement in your appearance.

Yup- I'd second this as the easiest, most effective way to improve. Eat enough to grow, push hard.

[dirty boy]

I'm with mcelliot.

Press ups (wide for chest, close for tricepts), pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats and you'll do well.

You won't build muscle without a calorie excess and enough protein to support the growth.

PS I've hit 87kgs and i'm 5'9"

[AJB88]

Body weight exercises dips, squats, pushups etc.

from the sound of it your basis is quite good, 12 weeks should be a very good transformation but you need to look at nutrients and food more than exercise.

No point doing all this and eating rubbish.

[V8mate]

dirty boy said:

I'm with mcelliot.

Press ups (wide for chest, close for tricepts), pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats and you'll do well.

1. metoo

Get the '100 Pushups' app - great for chest and arms and, if you stick it out, great for pub bragging rights too!

[Dan_1981]

V8mate said:

dirty boy said:

I'm with mcelliot.

Press ups (wide for chest, close for tricepts), pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats and you'll do well.

1. metoo

Get the '100 Pushups' app - great for chest and arms and, if you stick it out, great for pub bragging rights too!

Strangely enough I downloaded it last night and did the test.

I manged 11 before I had to stop.

[Dan_1981]

So using a bunch of excersises such as these....

Press ups , pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats

How often?
How many Reps?
How many circuits?

What sort of weight? Right at my limit or lighter with lots of reps?

As you can see i'm not particularly clued up.

[V8mate]

Dan_1981 said:

V8mate said:

dirty boy said:

I'm with mcelliot.

Press ups (wide for chest, close for tricepts), pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats and you'll do well.

#metoo

Get the '100 Pushups' app - great for chest and arms and, if you stick it out, great for pub bragging rights too!

Strangely enough I downloaded it last night and did the test.

I manged 11 before I had to stop.

But that's fine. It establishes your starting position then takes you through an appropriate regime to success. All you have to do is stick with it.

If you can't stick with it, you're not suited to x-week type regimes.

[V8mate]

anonymous said:

[redacted]

The only 'self-motivation' the 100 Pushups app requires is pressing to launch it each day. Otherwise, it shouts at you just fine.

[mcelliott]

dirty boy said:

I'm with mcelliot.

Press ups (wide for chest, close for tricepts), pull/chin ups, plank, crunches, couple of dumbells for overhead press, curls (for girls) and for goblet squats and you'll do well.

You won't build muscle without a calorie excess and enough protein to support the growth.

PS I've hit 87kgs and i'm 5'9"

wow thats an impressive weight for your height , I’m just under 5’8” and weigh 82kgs find it hard to gain anymore regardless of what I eat!

[Craikeybaby]

I wish as was also as "unfit" as you!

Rather than joining a gym, what about some sessions with a personal trainer, they should be able to set you up with a routine and make sure that you are doing it right.

[Aphex]

Get yourself a kettlebell and do bodyweight exercises as well