I'm only 5-10 lbs overweight, but my body composition is almost entirely fat. Even though I feel good about dropping from 204 lbs to 156 - my chest, arms, and back muscles are severely underdeveloped. Struggling with depression my whole life, it's hard for me to find motivation within myself (in regards to literally every aspect of my life, not just fitness). But I'm going to try a new strategy: tapping into the power of spite to will changes into my life.

Being healthy and fit is something I want for myself, however my mental hurdles often convince me that improving my situation isn't possible. But there's a wedding coming up at the end of August, and my ex will be there lmao. So I'm going to see if I can trick my brain a little. If I struggle with making things happen for myself, maybe I can use the desire to "show them" to get myself going. After I stick to the routine for a few weeks, maybe I'll be able to use that to show myself, "Look what you've accomplished! You can make things happen if you really want it."

So, I have a resistance bar with bands that allegedly goes up to 300 lbs of resistance. I want to follow this beginner's routine on Reddit:

Workout A

  • 3×5+ Barbell Rows
  • 3×5+ Bench Press
  • 3×5+ Squats

Workout B

  • 3×5+ Chinups (or equivalent)
  • 3×5+ Overhead Press
  • 3×5+ Deadlifts

I'll add one biceps and one triceps exercise to this routine as well. I just want to keep it simple so I don't get discouraged after 3 workouts.

I know nutrition is equally important to exercise, but I'm going to introduce that into my life gradually. I'll be mindful of what I eat, but if I jump right into counting calories and focusing on macros, I'll end up giving up.

So, what kind of changes could I expect after 3 months of work? I've read that initial gains on untrained muscles can become noticeable within that timeframe. I'm not expecting to look like Tom Holland, but I'd love it if my back muscles became strong enough to help my posture look better. If my arms looked a little bigger in a short-sleeved shirt. If my chest muscles were a little visible and not just flabby boobies. Are those reasonable expectations? And I'm open to any other advice or pointers you may want to throw my way. Thanks!

  • JoeByeThen [he/him, they/them]
    ·
    3 years ago

    The rule I've always told friends starting out is that, with a consistent routine, others tend to notice a difference in two months and you'll notice a difference in 3. Take before and after pictures and do regular measurements so that you've got numbers to hold you over in the meantime.

    I don't know you, so i can't say much to the workout you're looking at, but the trick really amounts to building a mindset of consistency. What it comes down to is not thinking about trying to get buff, you're trying to build healthy habits to become a healthier person. So build a personal routine around that, on days you're not lifting do a bit of cardio or stretching, get yourself used to the idea that a certain time of day is exercise time and then do your best to maintain it, even if it's just a walk around the block to check the day's box. The results will absolutely follow.

    • ThisMachinePostsHog [they/them, he/him]
      ·
      3 years ago

      One of the things that attracted me to this routine is how simple it is. There aren't 3 different shoulder exercises, 3 different chest exercises, a whole day dedicated to hamstrings/quads, etc. It looks like it could reasonably be finished in 45 minutes or less. Simple and easy to stick to is what I'm trying to go with, while my dedication is shaky.

      • Nephrony [he/him]
        ·
        3 years ago

        One thing I would suggest is to up the reps from 5 to 12-15. Starting out you don't really need have a low rep count. Like pick a weight that you can do 12 of but not 15.

        Lower weight will mean less chance of hurting yourself, and more time to build good form.

        Good luck comrade

    • bigboopballs [he/him]
      ·
      3 years ago

      I don’t know you, so i can’t say much to the workout you’re looking at, but the trick really amounts to building a mindset of consistency. What it comes down to is not thinking about trying to get buff, you’re trying to build healthy habits to become a healthier person. So build a personal routine around that, on days you’re not lifting do a bit of cardio or stretching, get yourself used to the idea that a certain time of day is exercise time and then do your best to maintain it, even if it’s just a walk around the block to check the day’s box. The results will absolutely follow.

      This!