Take a look at CrossFit as a workout program. It is intense and it scales to any level. The best part is it is completely free at http://www.crossfit.com, unless you decide to go to a crossfit gym.

If you want a great diet, check out the Paleo-style of eating. A good resource for that is http://www.marksdailyapple.com. He also has some Primal-style workouts, if you are interested in that.

@CB – Lower body weight usually translates into less strength. All other things being even I am not going to be as strong as someone who is 20 pounds heavier than me. Hence the weight class system in strength based sports.

@Septimus39 – C&P or snatches/swings that go to vertical if you’re up for it. Obviously there are limits to whether this scales linearly both in terms of body weight and the weight/reps you’re using.

For instance, 10x50lbs is not the same as 50x10lbs.

I would say to keep it “even” it should be close to half your body weight. Then again, I don’t know. I’m sure someone can find a better scaling than linear.

A barbell is easier than dumbbells which again are easier than kettlebells which are easier than a sand bag which is easier than the wife. Compensate accordingly. I use kettlebells because that’s what I have and the wife is too heavy for me 😀 .

Again, the 5000 is just a ball park number, that is, 5000 is good, 6000 is good … maybe even 4000 … but 2500 is weak (@175lbs). Don’t get into too many details e.g. longer guys are at a disadvantage here, because they lift a longer distance to overhead, but rather use it to measure your own progress against yourself.

@russds – benching is not a full body power exercise. I would say it translates into 15000 lbs of either squats or squats, deadlifts, or presses since each of those seems to move about 1/3 of the vertical distance of a full lift. So I guess you could do 5000 of each in ten minutes? One rep of 100lbs every 4 seconds with no breaks sounds reasonable. But again, I don’t think it compares well any longer.

Good stuff Jacob. Consider someone see the word kettlebell first time, how do I get started? Do Russians do this out in the snow in winter? Do I need supervise to be safe or watching youtube clip is good. What’s the weight to start?

Interesting post. I’ve never heard of kettlebells before. How do you perform a clean and jerk? Do you need only one heavy weight or two lighter ones for each hand?

I’d be interested in hearing a rough description of your workout that involves the kettlebells…perhaps you’ve posted before and I missed it?

Sounds like something I’d be able to pick up pretty easily and inexpensively. I have no interested in buying a home gym or going to a gym. I’ve thought about dumbbells, but even a good set of those is pushing a couple hundred $.

Jacob doesnt sound to me that you use any protein type drinks or even Creatine…its all natural with you? For me i tend to fluctuate from thin to ripped at different times…it seems to be based on what is my motivation for working out…if none i default back to be gangly thin.

One thing i read is that aging although no way to stop can be slowed via eating right and most importantly eating LESS…so people who tend to be on the thinner side will age less than people weighing more..So i fear that when i work out my body is processing more energy and hence i age faster and will look older over time…aging apepars to be linked to the breathable yet toxic “oxygen” we breath and the free radical damage it causes to our bodies. Eat more antioxidents but in the end it seems to be eating less is the better approach..

Good post

@robin5 – Oh, that is tough to answer. Generally, what people lose with age (rather than lack of use) is recovery time, that is, how long does it take to feel fresh again after a workout, and growth, that is the ability to put on muscle, simply because the level of growth hormones are decreasing (naturally for a good reason). This is compared on an “all other things being equal”-basis. A trained 60 year old will beat an untrained 30 year old any day, so endurance and strength is not lost as much as is commonly assumed. When I did the bike ride a few weeks ago, we saw a woman in her 60s and she was on the 100mile route doing 16 mph. I know there’s a team of 70 year old ice hockey players (toughest sport I ever did) around here (I think San Jose). And consider this 86 year old woman: http://www.citypaper.net/articles/2006-08-03/naked.shtml

I have two 16KG TDS-brand kettlebells. They are cheaper than the “Russian” (made in China) ones and can be found in some retail stores, so you don’t need to pay to ship a dumb chunk of iron across the country. I also like the wider handle and the handle diameter is better for people who don’t have giant meat-paws for hands.

I’d also suggest not getting two the same weight. I want to trade one of the 16KG for a 24-32KG because the 16 is too light for swings, but fine for cleans/snatch. If you do nothing else, the swing is an excellent full-body/core workout.

Oh, and while I’ve used them indoors, it’s pretty risky to your walls/floor/furniture/family if you lose your grip 😉 I take mine to the park across the street.

“If you are skinny and can’t gain weight, the problem is that you eat too little and”

or too badly and…
(quality not just quantity)

“I’d like to say that if I can’t beat you up, I can outrun you, and if I can’t outrun you, I can beat you up.”

If when you say “beat you up” you where talking about fighting, than you forgot completely the technique side (use of the leverage). We are not just build up of lungs, heart and muscles, we also have brains, flexibility, strategy! You won’t always won a weaker person, not even if this person also has less stamina than you.

@Shandi76 – Your target goal is 5000*138/175*0.75 = 2957 lbs from the ground to overhead in 10 minutes. 33lbs would be on the low (pure endurance) side if double handed, and quite good if single handed.

I have not used kettle bells though I know what they are. I do however know plenty of P90X 🙂 and it’s an amazing workout. I used it as a tool for the “fat” people workout in the military but I also use it myself. I’m 5″8 140 lbs 32 young 🙂 and I can do a half in 1h 30 minutes. Trying very hard to increase upper body strength. I also cycle and swim so I guess I’m pretty good. Yes, you are what you eat and all you need really is some discipline which I find a lot of people lack nowadays. Insanity is another good workout 🙂

@SD_Mikey:

Yes, slow and steady exercise IS what humans are built to do. The original way to hunt was to chase prey til it dropped of exhaustion. Since most prey animals have 4 legs and can’t sweat, they tire much easier than humans – who can also carry water & food with them.

But of course, you can do with your body what you want. Plenty of evidence is out there (every weightlifter) that you can tune your body to do short, intense exercise.

@Jacob: I’m 6’0 and 130lbs right now. I’m focusing on deadlift, squats, and bench to get stronger and I am improving steadily. Any suggestions?

Thanks Jacob. I will report back in a year once I can do more than just talk out of my ass about exercise 🙂