Reshaping my torso

Aerosam · May 2013

Hi all,

well i've been at this for ten weeks now and lost 30lb (9 before signing up to MFP) through calorie counting and more recently, regular running 2-3 times a week, increasing my distance every week. I want to run a 10k for charity on September so training now, i can already go 4k without getting sore the next day

Anyways, when i started out at 224lbs i had a big round belly and man-boobs. Now its all thankfully sinking back to where its supposed to be, i want to do some form of training on the days I'm not running to achieve a more masculine shape. There is little fat on my arms and legs, well they dont wobble when i run anyway. I'm not intending to get "Ripped" or huge bulging muscles anywhere, just want to look more like a man and less like a blob.

I have 2 gorgeous little girls aged 2, and 5 months. I work full time and then some, so have no time to go to the gym, after all, my wife and girls need me more than i need a gym. So, can anyone reccomend some form of workout i can do at home, that will propmote the sort of change that I want?

I was thinking maybe some free weights, dumbbells, barbell maybe? Am I on the right lines here?

Thanks!

Sam.

ChrisLindsay9 · May 2013

Congrats on the great work you've done thus far. And you are right in considering some strength training to help build lean muscle. You'll also find it a nice way to burn bodyfat and help tone in areas where there's some loose skin.

You can probably google search home workouts and strength training and find some really good websites and articles. If you can invest in some 10 - 35lb. dumbbells and maybe a weighted vest, here are some bodyweight/light dumbbell exercises that I think will give you some great initial results (both building muscle and burning bodyfat). I included links to pictures/videos.

Lower Body (bodyweight or holding dumbbells)
Bodyweight squats (aka sit squats) http://www.bodybuilding.com/exercises/detail/view/name/sit-squats
Dumbbell squat http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat
Bodyweight walking lunges

waldo56 · May 2013

Pullups have a wonderful effect on torso shape.

jimmmer · May 2013

Pullups have a wonderful effect on torso shape.

Agreed. It's a gem of an exercise.....

mink63 · May 2013

Google or search the forums for stronglifts 5x5.

erinsueburns · May 2013

Congrats!.

As far as home stuff if the gym is not an option. I would start here:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Then here:

http://www.nerdfitness.com/blog/2009/12/17/advanced-body-weight-workout-warning-this-will-kick-your-*kitten*/

But remember, you have two "weights" already in your household, and I am sure they wiggle and squirm and are all kinds of more difficult to move than dumbbells and barbells. While I don't have kids myself I do have many children in my life, and let me tell you, most of them love to be bench pressed or squatted or danced around with. So it is a double win. Exercise for you, play time with the girls.

For something more structured, I have seen this:

http://www.babybarbells.com/

But as I don't have or use it, I can't tell you how good it might be.

ahamm002 · May 2013

Pullups have a wonderful effect on torso shape.

Agreed. It's a gem of an exercise.....

Yep, and it's very cheap to buy one of those pull up bars that simply hangs on a door frame.

Aerosam · May 2013

Wow some great answers there and loads and loads of resources for me to have a look at and try out. Thanks guys thats really, really helpful.

I'm gonna start getting the wife to take regular progress pictures of me. A lot of those articles suggest that when burning fat and building muscle my weight might not drop but may even climb, so the bathroom scales may not be such a good measuring tool any more. I think I'll have to use the camera and the tape measure instead.

Thanks again, I cant wait to get started!

Aerosam · May 2013

Pullups have a wonderful effect on torso shape.

Agreed. It's a gem of an exercise.....

I have ordered a pull up bar to incorporate them into my routine.

What would you recommend as a good starting point, as in, how many reps, sets etc?

Thanks!

jimmmer · May 2013

Pullups have a wonderful effect on torso shape.

Agreed. It's a gem of an exercise.....

I have ordered a pull up bar to incorporate them into my routine.

What would you recommend as a good starting point, as in, how many reps, sets etc?

Thanks!

I think Scooby has a good programme to get you from zero to hero in the pull/chin up department. There's vids on his site.

ahamm002 · May 2013

Pullups have a wonderful effect on torso shape.

Agreed. It's a gem of an exercise.....

I have ordered a pull up bar to incorporate them into my routine.

What would you recommend as a good starting point, as in, how many reps, sets etc?

Thanks!

Here's a great article by Charles Poliquin:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/432/Rising_to_Pull-Up_Success.aspx

Reshaping my torso

Replies

Categories