Need good advice on home exercise program

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One Star

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wassup y'all, a few months ago I used to weight 185, and i checked myself a week ago and now i'm 224, so i decided screw all that and I wanna start getting into shape (also i've been smoking ciggarretes since i was 12, i'm on the process of quitting, only about 3 cigarretes a day) and maybe even get in good enough shape to get into a fighting sport just for training, but anyway my conditioning right now isn't the best, i started trying to do pushups and can only do about 7 - 10 (once a day )at a time (straining myself to do it), and crunches i can barely do those, we have a weight bench and I can bench 80lbs about 10 times, i try to do that at least once a day. and yeah I only drink water, been drinking nothing but water since 15 pretty much.

I just need someone to lead me in the right track and tell me what I need to do to get myself in good shape and get me motivated to quit smoking. thank you
 
Advice

First of all, on the smoking, all I can tell you is you can quit whenever you want to. I don't care what anyone else says, it's more about your mind set of wanting to be healthy versus wanting to quit smoking. There is a difference, and if you don't see it let me know.

Second, I admire the fact that you want to get into fighting shape. The best way to go about that is to find a reputable school (might take a little research) and start training to fight. I know that sounds silly, but training for an event or sport versus training for just looks changes your outlook on working out.

As far as specific exercises, in your condition I'd really just start with your chosen fighting style or sport for your exercise because you'll have fun and you won't overexert yourself too soon. As you get into better condition, get some more detailed help because what you work on will depend heavily on your fighting style.

Good luck and keep us abreast on your progress.
 
man I love this forum, 140 views, 1 response. preciate cha demond. but anyway, i feel ya on the smoking thing i know it's a mind game, but been smokin so long i done tried to quit about 20 times but no luck, but with this whole new tryin to get in shape deal im pretty sure im'a make it, i only smoke socially now I don't buy cigarretes through the weekdays. but anyway i got a question, any of y'all ever had problems trying to do a push-up? I don't know what it is, I can easily curl 60 lbs and bench 80, but when I get down and try to do a push-up, my body really strains to do it, I am a lil heavy but it shouldn't be as bad as it is, I can do 5 on the ground (straining), but if I put my legs on a chair and start bustin'em out I can almost do 10, this ever happen to anybody?
 
don't take offense to the views with lack of replies. Know many of the people here can't really relate to the situation and/or just lurk.

My advice is to slowly ramp up a cardio work-out where you "sweat the weight off". Buy a jump rope and go nuts. You'll find out how quickly that gets your heart rate up, coordination in line, rhythm, and just overall fitness level more on point. FWIW, many boxers incorporate jump roping as a pinnacle portion of their routine because of the bennies.

You want a drastic change, do drastic things. Completely change your diet. Dedicate time, whether you feel like it or not to a routine and stick to it. Check some of the threads on here. Some people have had some AMAZING transformations. Both from being over weight, or just gaining the mass they want. Some may have to work harder than others. ANYBODY can do it. It's just a matter of how WILLING YOU ARE.
 
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so do u think I should start workin on some cardio also, besides using some weights and pushups and crunches? and if I should wut kinda things can I do at my house to work on it?, I think I do have jump ropes layin'round somewhere.
 
A couple more suggestions...

1. On pushups: Can you hold a good pushup position at the top with your abs tight and flat back? If you can, here's a fool proof method. Hold that position until you can do it for 60 seconds straight. While you're working up to that, split up your set until they total 60 seconds for the day. Once you reach 60 seconds, you will be able to do at least one pushup. Proceed from there. That's the method I used to start doing handstand pushups.

2. Jumping rope is great exercise. I hate the word "cardio". If you want to get in fighting shape, just go to a martial arts school of your choice and go as much as you can. Believe me that will do more for getting in shape than anything because you won't notice (as much) that you're working out. You'll be engaging your mind instead of doing mindless exercises.

3. Lastly, as far as your diet goes, make small changes until you get to the point where you can say, "If God (insert your favorite deity), didn't make it, I don't eat it." Believe me that goes a LONG way.

4. Get started. Ask questions as you go, but stay in action.
 
On the quitting thing: I was on 2 packs a day for 15 years. I tried everything to stop and never succeeded for longer than 3 months. I'm now smoke free for 6 months and not a single craving. The solution? I actually have new goals in life - in particular the goal of being fit. The second I really had that goal on my mind, and got serious about it, that's the second the cravings that used to drive me up the wall just stopped. Not diminished, or reduced - they stopped.

Get yourself some goals that smoking isn't compatible with (ie, run a marathon, live long, or be healthy), and stick to them - don't see it as you 'losing your little pleasure' but instead, 'gaining new goals, new motivations'. I gain so much since I stopped smoking - it's a liberating experience, not a loss.
 
One Star said:
so do u think I should start workin on some cardio also, besides using some weights and pushups and crunches? and if I should wut kinda things can I do at my house to work on it?, I think I do have jump ropes layin'round somewhere.
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Don't focus too much on the weight. Simple things around your house like a chair or table can be used to your benny as something to place your feet on to do varying height push-ups. Or used for dips....or whatever.

Find an activity that you enjoy that REALLY exhausts you. For me, biking is a no brainer...that's my cardio. I enjoy doing it, so it makes staying attached to the routine MUCH MUCH EASIER. So if you enjoy something that gives a good anaerobic work out....do it, and you'll accomplish the goals a little easier.
 
preciate'chall for the responses. on the smokin thing, I'm doin pretty good, I still smoke but I barely fully finish a cigarrette now and my desire to smoke is slowly wearin down (I woulda done quit but everyone I know smokes). on what demond said, I tried it and I couldn't even hold the pose up for 60 seconds wit my abs tight, so ima try to work on that a lil bit. I'm not really worried about losing weight, what I really wanna do is gain muscle and lose the fat. I got a weight bench and I use it at least twice a day (when I'm home), I can't do much right now I can easily bench 80, and kinda easily curl 60, but I know people that do far more than that so I know i got a good way to go . but on the eating thing, y'all sayin that eating just natural things would help me more? I do eat quit a bit, a lot of rice and chicken and sandwiches and a bunch of meat but I do eat lil snacks here n there.
 
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