| Workout Routines for Real People
Posted: 11/4/2009 4:56:10 PM | Im sure Im not the only one looking for good advice on how to lose a few more pounds and get into better shape then I am now, but if you google anything close to these topics you just get blasted with spam to buy some miracle product. So... I figured why not start a collective of information here from real people, for real people.
Currently Im hitting the Gym every other day, I do 30 minutes of cardio on an elliptical, going with enough resistance and speed to max out my heart rate, within the lines of safety.
I then do bicep curls, chest presses, tricep extensions, and shoulder shrugs, each with enough weight that I couldnt do more then 10 reps, and I keep doing sets till I cant go anymore.
Questions , comments, or personal workout plans are welcome  | |
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| Workout Routines for Real People
Posted: 11/4/2009 5:18:36 PM | | Any reason why you're omitting leg and back exercises? They should actually be a priority if you're trying to retain lean mass when losing weight since they are the larger muscle groups. | |
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HO2
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Joined: 10/11/2008
Msg: 4 | |
| Workout Routines for Real People
Posted: 11/4/2009 5:42:23 PM | Perhaps a little cross-training mixing inside gym stuff with outside hiking with a full pack,
doing the "circuit" at a local park, jump rope, medicine/kettle/exercise balls, agility stuff.
Some athletes believe working from the inside out; - build the core -; then the bulk | |
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| Workout Routines for Real People
Posted: 11/4/2009 7:12:28 PM | I'd a good start. Your legs carry you though so don't forget to keep them strong too.
I recommend reading Men's Health magazine, great up to date information on work outs, lifestyles and diet. Great great great. | |
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| Workout Routines for Real People
Posted: 11/4/2009 7:22:03 PM | I follow a balanced, reduced calorie eating plan with an emphasis on lean proteins and fresh produce, as well as whole grains.
I walk approximately 7 miles per day through work 5 days per week
I do interval training on an elliptical machine, walking for 2 minutes (4.5 average speed), running for 3 minutes (7 average speed) for 25 -30 minutes plus warm up and cool down. I don't hold the handles on the elliptical to challenge my core. Then I complete a circuit of weights focusing on arms legs and core. I complete two sets of 10-12 reps, with heavy enough weights that I'm feeling "exhausted" after the second set. I do this 3 times per week.
I take one rest day per week from exercise of any kind, as well as one cardio only day. | |
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| Workout Routines for Real People
Posted: 11/4/2009 10:06:37 PM | | Hey man. Legs are so so important as well as our back. The Squat, so long as it's done correctly, is a great full body exercise. Your pushing your feet down to boost yourself up. The bar rests on your traps and your spreading out your lats, so those get worked out to. I do squats, leg presses, walkiing dumbell lunges for hamstrings and glutes and standing claf rasies. Try those four. | |
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| Workout Routines for Real People
Posted: 11/5/2009 3:30:56 AM |
Any reason why you're omitting leg and back exercises? They should actually be a priority if you're trying to retain lean mass when losing weight since they are the larger muscle groups.
Agreed. If fat loss is your priority (as it seems to be) then you need to choose routines which are more metabolically orientated to get the best results (providing your diet is in order, obviously). This means selecting exercises which are more metabolically demanding, like squats, deads, chins, cleans, rows, lunges, blah blah blah, rather than curls and tricep pushdowns. Basically exercises wherein you can move as large a weight through as great a range of motion as possible.
Secondly, it means organising those exercises in such a way with such a load as to stmulate yourself metabolically, which means complexes, circuits, tabata, that sort of thing, rather than sets of 3 with 3 minute rest periods between sets.
Basically you're looking to do as much work (i.e. move as much weight through as great a distance) as possible in as little time as possible, which means finding a balance between keeping rest periods short and load light enough that you can perform a sufficient volume of work over a prolonged period of time with selecting demanding exercises and using a load heavy enough to stimulate you metabolically but not too heavy that you reach muscular failure too soon to do enough work.
I'd look into complexes, tabata and circuits quite seriously if fat loss is your priority, but you also want to include some heavy lifting to preserve strength and mass whilst on a calorie deficit. | |
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| Workout Routines for Real People
Posted: 11/5/2009 7:37:36 AM | Thanks for all the input, this sis why I wanted to start this thread becuase I personally have no clue to the finer science behind working out. All the comments have been noted and I'll make the neccesary changes next time Im working out. | |
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HO2
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Joined: 10/11/2008
Msg: 10 | |
| Workout Routines for Real People
Posted: 11/5/2009 10:55:58 AM | There is a ton of stuff you can do outside the gym in your garage or home
http://paddlingtravelers.blogspot.com/2006/07/stamina-smoothness-power-use-your-core.html
http://paddlingtravelers.blogspot.com/2006/07/stamina-smoothness-power-strengthen.html
Why pay the monthly fees to someone else when you CAN train effectively at home
you can sweat ,grunt, wince, cry, scream, with showers and no combination locks needed
-walking/hiking
-riding bike
-jump rope
-local park circuit
-climbing stairs at local football stadium | |
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| Workout Routines for Real People
Posted: 11/5/2009 11:23:18 AM |
There is a ton of stuff you can do outside the gym in your garage or home
http://paddlingtravelers.blogspot.com/2006/07/stamina-smoothness-power-use-your-core.html
http://paddlingtravelers.blogspot.com/2006/07/stamina-smoothness-power-strengthen.html
Why pay the monthly fees to someone else when you CAN train effectively at home
you can sweat ,grunt, wince, cry, scream, with showers and no combination locks needed
-walking/hiking
-riding bike
-jump rope
-local park circuit
-climbing stairs at local football stadium
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| Workout Routines for Real People
Posted: 11/5/2009 12:32:42 PM | It's all in the roids my friend. This is your yellow brick road to where you want to go.
Get some high lights in your hair, leopard print work out pants and a shark tooth necklace and you will have the look completed. | |
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HO2
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Joined: 10/11/2008
Msg: 13 | |
| Workout Routines for Real People
Posted: 11/5/2009 1:49:08 PM | ^^Beside meeting all those wondeful people mentioned above by Mayor-McCheese
-For one there is the monthly fee, or quartetly fee, or yearly fee.
-Sometimes life changes take place that prevent you from using the gym (wasted cash)
-cancellation fees often associated with contracts
-Time to go to the gym has to be factored in as well - ( you have to actually drive there and back.)
- the reality of a gym at rush hour before/after work. Good luck getting on any machines.
-the beautifully scripted, theatrically trained staff for "member retention".
( fitness club staff are often paid commission , there are often revenue goals )
-gyms count on a drop out rate of at least 30 - 40 %
If you still want to pay $$$ to walk 5 ft, repeatedly moving heavy things 24"
all while bathing in flickering fluorescent lights ....perhaps you've found a new home.
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| Workout Routines for Real People
Posted: 11/5/2009 2:02:23 PM |
^^Beside meeting all those wondeful people mentioned above by Mayor-McCheese
-For one there is the monthly fee, or quartetly fee, or yearly fee.
-Sometimes life changes take place that prevent you from using the gym (wasted cash)
-Time to go to the gym has to be factored in as well - ( you have to actually drive there and back.)
- the reality of a gym at rush hour before/after work. Good luck getting on any machines.
-the beautifully scripted, theatrically trained staff for "member retention".
( fitness club staff are often paid commission , there are often revenue goals )
-gyms count on a drop out rate of at least 30 - 40 %
If you still want to pay $$$ to walk 5 ft, repeatedly moving heavy things 24"
all while bathing in flickering fluorescent lights ....perhaps you've found a new home.
Wow. That is quite possibly the weakest argument I've ever heard, and it certainly does nothing whatsoever to refute the fact that you will build a far better physique far more easily by lifting weights than you will by walking or climbing up some stairs. You may not like a gym environment but it's the best place to be if you want to make significant changes to your body composition.
But perhaps being strong, built and cut doesn't appeal to you. It might be better if you stuck to your country walks and left the strenuous exercise to gym goers who want to make real changes to their bodies. | |
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HO2
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Joined: 10/11/2008
Msg: 15 | |
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| Workout Routines for Real People
Posted: 11/5/2009 2:41:46 PM |
that you will build a far better physique far more easily by lifting weights
What's considered a 'better physique' is subjective.
But I would assume what's held in higher regard by most, would be easlier achieved with resistance training. | |
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| Workout Routines for Real People
Posted: 11/5/2009 3:14:52 PM |
What's considered a 'better physique' is subjective.
But I would assume what's held in higher regard by most, would be easlier achieved with resistance training.
True.
OK, to HO2, allow me to phrase it more precisely: if by "training effectively" (as you put it) you mean increasing muscle strength and mass and losing fat as well as increasing anaerobic endurance, that is something you CANNOT do anywhere near as effectively without weight training.
If you want to argue against that then by all means, make yourself look the fool. | |
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| Workout Routines for Real People
Posted: 11/5/2009 3:30:11 PM | Ah right. Well, makes sense either way.
P.S: I prefer Squelchmaster to Squelchmeister. Why didn't I think of that?! | |
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| Workout Routines for Real People
Posted: 11/5/2009 4:23:29 PM |
Questions , comments, or personal workout plans are welcome
Here's a pretty simple personal workout plan that I think you may enjoy.
It's a day on, day off routine.
Week 1
Sunday: Chest/Triceps
Monday: Rest
Tuesday: Back/Shoulders
Wednesday: Rest
Thursday: Biceps/Forearms
Friday: Rest
Saturday: Legs
Week 2
Sunday: Rest
Monday: Chest/Triceps
Tuesday: Rest
Wednesday: Back/Shoulders
Thursday: Rest
Friday: Biceps/Forearms
Saturday: Rest
Repeat.
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HO2
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Joined: 10/11/2008
Msg: 21 | |
| Workout Routines for Real People
Posted: 11/5/2009 4:28:59 PM | Hey squeal , how many tests did you fail in high school and university ?
Remember those multiple choice exams where CANNOT showed up.......
--it was usually an indication that the phrase had something glaringly wrong with it.
Weights exists in many, many,many forms and not all are in machines
within controlled heat/air environments with spotters and lock outs.
My guess is most gym dwellers couldn't figure how to handle the cold of snowshoeing
with a pack pulling a sled and then sleeping outside in a snow cave they built themselves.
All that wonderful cycle spinning in a "simulated" hill doesn't compare to the toughness
needed to adventure race with rain,snow,sleet,mud,wind in variety of disciplines outdoors.
How about getting tired in the middle of lake with a pack on, knowing if you don't swim
your head will repeatedly go under the waves making it hard to breathe - it's real;
not simulated ---ohhh I'm tired I'll put the weight down and get a drink from the fountain, NOT !
Many people in the gyms are not tough, or rugged, or strong, or mentally adept to cope
with real world conditions that fluctuate unexpectedly with mother nature holding the cards
-they fold like a deck of cards and quit time after time.
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| Workout Routines for Real People
Posted: 11/5/2009 4:31:48 PM | Perhaps you should read my post again before attempting to be clever, clearly something you lack a natural disposition for.
Maybe another two or three times, just to be on the safe side.
If, at that point, you still wish to cast aspersions on my literacy, then I will gladly dumb down my comments for you and explain them. | |
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| Workout Routines for Real People
Posted: 11/5/2009 4:34:14 PM | | Oh, and P.S: I question the value of your education if your tests were multiple choice. My exams were based on knowing things and explaining them instead of having to pick the answer from a tiny selection of options right in front of me. | |
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| Workout Routines for Real People
Posted: 11/5/2009 4:40:48 PM | Oh, and one more thing.
If this is you:
http://pics.plentyoffish.com/dating/65/77/Warren_dating_62455015-2.jpg
A) Why are you describing yourself as athletic, and B) why are you giving advice about getting in shape? Sorry to be harsh but you're fat as well as giving out poor advice and being unable to read.
I suggest retiring from this board and getting over your problem with going to the gym, you might actually BE in shape then. | |
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HO2
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Joined: 10/11/2008
Msg: 25 | |
| Workout Routines for Real People
Posted: 11/5/2009 4:48:01 PM | ^^Sorry it'll take alot more than a little squeal to attempt to tell me I'm not an athlete.
Geesh - being English and all I thought you would recognized a skirt when you saw one and ran.
Yeah, that picture link has me wearing a kayak skirt around my abdomen.
Real men do in fact wear skirts, kayak skirts !
I suggest you get out in the real world and see you hold up in a multiple discipline adventure race !
Let's not forget the pictures of a little itty bitty scrawny tattoed thing who felt he
needed the gym to compensate for some other lackings in his life - you took those pics out, huh
Some have been around the boards enough to remember your antics squeal
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