Now my weight is not completely out of control (I weigh about 171 and I am 5'9 which seems to be on the higher end of the "acceptable weight" range) but I think my weight is in all the wrong places (I have more of a gut than muscle mass). I also have no real strength anywhere and have lost my endurance I once had (I used to be able to run 2-3 miles in 20-30 minutes take a short rest and then run a few more miles and not be out of breathe, now after running for 2-3 mins I am out of breathe). I think that a personal trainer might be the way to go or at least start out with as I know nothing about physical training (never even went to a gym) I don't want to just go to a gym and get no results like a lot of people I know have done. What is a descent rate to be paying for these sessions. From what I have read, a good rate is between 50-90 per session which can be from 30-60 minutes. I am actually going to have a free session at a place called Fitness Together which seems highly recommended. There rates are: 24 session pack - 79 per session 48 session pack - 69 per session 100 sessions pack - 59 per session and their sessions are 45 mins long which from what I read is the ideal amount of time to workout for(30-45 mins). What types of questions should I ask during this free session to see if they know what they are doing so that I don't fork over 2K (which would last me 3 months of going 2X times a week which is also around the ideal amount of times to workout during the week as I here 2x, 3x max for the normal everyday person looking to loss weight and gain some muscle)?

It sounds like all you need is some exercise, not necessarily a strictly regimented training program. Just get a reasonably priced bike and ride it around. It will also be cheaper than a gym.

Honestly, buy Starting Strength then check out CrossFit and BrandX Forums for scaling. You will get a much better workout then a personal trainer will give you and save all the money you would pay one. I got a decently stocked gym in my basement so I just do this at home but most commerical gyms will have everything you need. If you want to be serious about CrossFit then don't join one of those gyms with the rows of gleaming machines. You can get in to some fairly advanced stuff and will scare all the soccer moms and old men off. There are various actual CrossFit gyms around the world and that would be the best place to go.

You generally won't have a workout over 30 minutes but I'm in fairly decent shape and there are some days that all I can do is lay on my bench in a pool of sweat in my 40 degree basement after I'm done.

Number of days and length of workout is something you need to find out yourself. As long as your diet is right going past an hour isn't that big a deal. And some people will workout six days a week and see gains.

Hi,

If you used to run, and are willing to get back to exercice, that's already great !
I'd say you don't have to pay anyone. It's much more gratifying when all the effort comes from you. Just put on your shoes and go out running. Start very slowly to prevent injuries.

Good luck, and enjoy !

for the comment about just running and riding a bike, that might work for losing some weight but I doubt that would work for build strength in my upper body (then again I know nothing about this stuff).

As for the CrossFit and the book that was recommended, The book I think would be a bad idea because there would be zero way for me to know if I am doing the exercises correctly and with CrossFit it might be a little easier since it looks like they provide videos but still won't know if I am doing things correctly.

I have also for the past month and a half tried doing exercises on my own (push-ups, pull-ups, running, and sit-ups) and have seen absolutely zero results.

My plan would be is to get a personal trainer and go to them for a few months to learn how to do exercises/nutrition properly and then after that go and try working out on my own.

This book has a regimen which will get you pretty fit. I used to follow it myself pretty rigorously and went from about 214 pounds to 165 pounds with a pretty rapid pace (less than a year) and went from being at about no ability to run at all to running about 6 miles per day with a 44 pound backpack. It doesn't really try to get you to the bulky type body builder type of fitness though, it focuses more on training for military type work, i.e real endurance strength with long muscle fibers. It has a full program with nutrition and daily workout schedules. If you follow it you will get fit however you will go pretty hungry if you're used to eating too much but the food is slow carbohydrates and protein rich so it's really good for building up endurance. I ended up leaving that program and going for bulkier muscle mass with about an hour per day in the gym and an hour of running with no backpack. If you really want to bulk up this book will be of no help.

I am not looking to get seriously ripped, I am looking to loss 10-15 pounds from my gut, build some lean muscles, and build up my endurance. My ideal body type that I would want to get to would like:

http://www.channel4.com/bigbrother/media/images/Channel4/bigbrother9/d47/morning/gallery2/bb9_d47_kiss_a04.jpg

Find a sport that you enjoy. Otherwise you'll just end up training vigorously for a few weeks and then quit out of boredom. If it isnt especially aerobic you can supplement it with running. Or if it is an aerobic sport you can supplement it with strength training.

I recommend bouldering. Its cheap, can be done inside or out in the nature when the weather is nice. Its also a social sport and most boulderers has a friendly and relaxed attitude.
Bouldering gives you great upper body strength, balance and coordination.

Quote: Original post by Jesper TFind a sport that you enjoy. Otherwise you'll just end up training vigorously for a few weeks and then quit out of boredom.

The only reason that I would quit is if I am not getting any results.

A simple schedule of running three days a week (or other cardiovascular work) alternating with three days of calisthenics will give the results you want. Something simple like this:

Monday: Cardio
Tues: Calis
Wed: Cardio
Thurs: Calis
Fri: Carido
Sat: Calis
Sun: Rest!

Cardio can be anything that keeps your heart rate up for the entirety of at least 20 mins. This can be jogging, swimming laps, or hard pedaling on a bike. Getting into a schedule with cardio is really hard for a lot of people (myself included). If you stick with it you'll lose a lot of excess fat and you'll find you'll wind up with more energy throughout the day.

Calisthenics is doing strength training without weights. This affords you tone without bulk. Push-up (with varying distances between your hands), crunches (not sit-ups), leg lifts, pull-ups, etc. Do push-ups until you feel it burn, then switch to another calisthenic. Do that until it burns and then move on. Rotate through them all two or three times. Do this three times a week and you'll start to notice results after a few weeks. Your muscles WILL tone up.


Add in stretches before and after each above workout and this will require about a half hour out of your day.