Hi all, since I can't find my first post on this forum, I'll post again ...

I'm about to start a program to develop overall fitness with particular focus on:

1. strength & muscle size increase esp. upper body
2. core strength
3. overall energy levels and vitality

I'm not keen on gyms, I'd prefer to do it at home so I'd like suggestions not only on what exercises I should do, but especially what equipment I should start with as a minimum. I'm considering a basic bench press with leg extension/curls and free weights. Is this a good choice?

I'm thinking 3 days a week cardio, and 3 days weights with say a week between each muscle being trained. With the cardio I'd like to mix it up with running, cycling, swimming, walking and various aerobics dvds.

Thanks for your suggestions guys. If anyone found my first attempt at posting and replied, please let me know!

Dont be so lazy and expect everyone to spend hrs writing stuff up for u. All the info u want is on this forum. Just read everything.

I hate it when Nubies join a forum, ask a few questions then bugger off. Find out for urself. most of us are quite willing to help, but ur asking a very complex question and ur not exactly being specific about the info you want.

The only thing i will help you with is this. If you wanna build muscle, do it. If you wanna get fit, do it. But your gonna have a hard job doing both at the same time.

Firstly, I'm not lazy. You are making a big assumption there. I've just read two books on fitness and finding out all I can. I've also looked at more websites than I can count, as well as browsing this forum and following a few similar threads.

Secondly, please show me where I asked anyone to spend hours writing a response? I don't see how those kind of comments are called for, certainly not for a new member. I simply asked for some suggestions and tips from those further down the road.

I asked for help but you seem more interested in criticising

I see no complicated questions - I asked for tips and suggestions, pretty simple really. I think most things are simple to those who really understand the dynamics.

Is this not specific enough:
"but especially what equipment I should start with as a minimum. I'm considering a basic bench press with leg extension/curls and free weights. Is this a good choice?"

That agrees with what I've read, but still I want to improve in all areas equally. Maybe later I will become more specific in my focus, having achieved an overall fitness level I'm happy with.

Manofkent,
Where I understand your frustration with repetition of newbie posts, you seem to forget that you were a newbie once yourself. In fact, you may still be considered a newbie to some of the experts. Point is, your reply was uncalled for, and that kind of attitude has a negative impact on the entire forum.

Bench press is an excellent exercise, but you'll want to add more exercises to your workout. Try to buy a pullup bar, which is pretty inexspensinve, and do chins and pullups. Also do some dumbbell bench press and curls, and bent over rows. You'll want to do as many compound exercises as you can. Don't forget the pushups, and squats also. Also, if you're doing cardio 3 times a week, chances are you won't be gaining too much muscle. What are your goals, to gain mass, strength, or just overall fitness?

yeah a pull up bar would be great.. dumbells.. and a 45lb barbell. you could do an entire spectrum of exercises with those.. like biggie said, do you have a specific goal? and do you already have a workout routine.

Get a power rack with your bench and ditch the leg extensions. This weight routine will work untill you get your rack:

Day 1 - Lower body
Step ups - 5x5
Rumanian deadlift - 3x8
Overhead squat - 3x8
Full contact twist - 3x8

Day 2 - Push
Bench press - 5x5
Close grip bench press - 3x8
Military press - 3x8 (Remember, done standing with bar in front of neck)
Cuban press - 3x8

Day 3 - Pull
Deadlift - 5x5
Barbell row - 3x8
Close grip chin ups - 3x8
Hanging leg raise - 3x8

The most important thing is to eat shiploads of food, more than you've ever eaten before. Get someone knowlagable enough to teach you the right form. Don't do too much cardio while you're building muscle.

I had to look that up to figure out what compound exercises actually are, makes sense to me as a beginner not wanting to spend too much time to do exercises that don't specialise too much, thanks.

This seems to come up a bit. I want mass and overall fitness, with a stronger back. I have 3 main goals:

1. core strength
I have bad posture and get a sore back if I do lifting, and I want to fix this, or improve as much as I can, so this is the most important area

2. increase overall fitness and energy levels
I've had glandular fever, really kills your energy, so I want to come back and be better than before, come back with a vengeance. I'm sick of having low energy, and getting sick so easily.

3. build mass & tone
I'm 5'11 and 79kg (175 lbs) and I'd like to bulk up a little on top and have a 6pack. This is less important to me than the other two, which are essential. But once I've achieved them, this one will become more important I think.

Should I shoot for the first 2 first? Say work on them til I reach a point I'm happy with then just maintain while then moving on to #3? Or should I just go for all 3 at a time?

I did have a "routine" which was running a few kms each day. So, no real routine at the moment.

I had a look at some power racks (didn't know what they were before). They look interesting, something that I could actually build myself as well. I like the idea of not needing a spotter. This is something I'll definately have to look into. Why do you say ditch the leg extensions?

Now I'll have to find out what all those moves actually are ...

Guys is this really true?
I know that body builders have very low body fat, and that they have to be very careful with how much they eat, as if they don't eat enough, their body will deplete muscle. When they want to burn fat, do they do cardio or only weights?

Thanks for your help guys

When someone says to eat a lot of food, they don't mean eat everything in sight. They mean eat healthy foods and get your calories mostly from protein, and not a lot of fat. Ditch the fast food, cuz it's no good for you.

You should do a search on the forums - there's a ton of stuff for beginners regarding lifting routines, meal plans, etc.

Bodybuilders eat shiploads of food to bulk up and they have much higher body fat while they're doing it, then they cut the fat off with a special diet and lose some muscle while they're doing it. Aim for 4000kcal when you start bulking because you need a surplus of calories or you'll use your protein for energy and not making muscle.