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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 11:02:21 AM | | I am curious to know what people who have successfully maintained their ideal body weight do to maintain that weight. What kind of effort do you put in daily or weekly? How many hours a day/and or week on average do you exercise, what kind of exercise do you do? Do you consciously monitor your food intake? Do you take any supplements? Personally, I am interested most in the routines men 35-40(since that is what I am obviously), but anyone feel free to post as the info would be helpful to many I think, if anyone feels like sharing that info with the rest of us here. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 11:19:21 AM | I exercise daily. I can get my entire workout done in about an hour on most days.
I run 5-7 on Monday/Wednesday, 3-4 miles on Tuesday/Thursday, and Friday just do a light workout, usually I run, but it's an easy day. Saturday I usually run 9 miles, and Sunday an easy 5 miles. Try to get in about 30-35 miles a week; more in the Summer, less in the winter.
I have to do that because it allows me to eat what I want. I have a bad gene pool, both my parents and and a few of my siblings are heavy. If I drop below 30 miles a week, I start gaining weight fast. It's just a fact, you have to burn off the excess calories or you will gain weight.
In addition, I have a regular set of exercises, including pull-ups, push-ups and sit-ups I do every day, usually right after the run. I like those because you can do them anywhere without any special equipment. If I have free weights available, I will do a few sets of those, nothing heavy, just to tone.
I also like to do some biking and walking when I can, but it's not part of my work-out routine; the calories I burn are a bonus. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 1:03:28 PM | | I also do an hour a day and because I do, my weight is maintained naturally. I am not a gym weights person. A martial arts class, fitness class, yoga, outdoor activity etc and mixing them up keeps it interesting for me and makes the time fly by. I think the trick is to find something you enjoy doing so it doesn't become a chore. For those who are "too busy" but want to reach their ideal weight and maintain it, just wake up an hour before or stay up an hour later . It is only 1 hour in 24. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 5:55:12 PM | I do a full body workout twice to three times a week consisting of about 4 exercises focusing on quads, hamstrings, back, chest. I will throw in a an exercise for shoulders or calves, bi's or tri's depending on if I feel like it.
I haven't done cardio in months.
I monitor my food intake (for the most part) during the week and then eat what I want on weekends.
Supplements: protein powder, fish oils, multi-vitamin. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 6:31:06 PM | I was hiking 7 miles per day and now I do one hr of a cardio workout per day at the health club.
The hiking was great for getting rid of some of the weight I had to lose, but doing the cardio workout has shown better results.
I eat extra lean meats and lot of veggies.
Some people find gym to be boring, but I found if you join one with a hot tub and a sauna, it makes it a very pleasant experience. My health club also has TV monitors at all the machines that helps to break the monotony. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 6:34:55 PM | A master doesn't reveal their secrets ;)
A few years back my entire life was my health and I worked out 3 hours a day every day and watched the types of food I ate very closely. I didn't eat anything that didn't offer a good balance of nutrition vs calories.
Last year I toned it down a bit and worked out 2 hours a day, 5 days a week and still kept a pretty good watch of what I ate and kept the junk food for special occasions only.
The real trick is whether or not you enjoy doing it. I loved it. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/24/2007 10:40:34 PM | | I am far from being as fit as I could wish, but one can be fit and still have a few extra pounds. If it is body fat you are worried about, stay away from sugar, salt, packaged food and eat the old fashioned way=fresh veggys, fruit, fish, grains. Use common sense. If you want breaded pork, fry it in olive oil and then season it with fresh lemon juice. It is all a matter of balance. Enjoy the food you eat and listen to your body. It knows what it needs. At 58 I am 118, which is fine with me. I suppose I could be 4 pounds lighter, but then, I would have to give up the evil chocolate chip cookie dough forever. Nah! | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/25/2007 2:27:27 AM | I do at least 2 walks a day as well as about 10 hours of yoga a week. I also try and hit the pool at least 3 times a week for about an hour of swimming each time.
I don't always keep it up but I try as it keeps body and mind in a good place. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/25/2007 2:42:02 PM | | I am going to be at the far end of the extreme scale, but my normal weekly regimen includes running 20-40 miles, bicycling 50-150 miles, swimming 2-5 miles. I do a minimum of 250 pushups and sit-ups, and 25 pullups and chin-ups. This may be disheartening to some, but even with that kind of output, I still cannot eat whatever I want, and my diet philosophy is that I only eat things that were picked, plucked, or killed, so no processed foods. I have found that eating a lot of processed foods does not cause me to gain weight, but they affect my performance, which will cause me to lose fitness and gain weight. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/25/2007 5:02:07 PM | I do weights 3-4 x week, depending on my plan, 45mins tops.
Cardio -yuk - only enough to meet my goals, 2-4x week.
I've designed a food plan that allows cheats and fun food, but I mostly stick to chicken, eggs, protein powder, veggies.
Like justagirrl, I've learned to maximize results with minimum time spent, through effective training. | |
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M.I.
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Joined: 2/2/2007
Msg: 11 | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/25/2007 11:50:32 PM | Hey Marco, advice from a trainer and nutritionist would probably be best but I am 36 yrs, 5'8" and 150lbs and have a pretty good and moderate regimen that has been working very well. I am always looking for a more efficient regimen in exercise and food. Maybe this can give you more leads for your own research and you can share what you find. Bear in mind I am neither a hardcore musclehead (no offense to muscleheads everywhere) nor a dilettante.
EXERCISE:
Weight gym every 2nd to 3rd day (2-3 times per wk) at 1.5 hrs per workout.
Workout: stretch, abs, warm up 7 min run or 1 mile, hit the weights doing 5 sets of 5 of the major muscles doing max weight possible. BTW, this is giving a much faster muscle increase than when I did 3 sets of 10 in the past. I will likely have to ease off before I approach bulkiness (as I am not looking to be very big).
Now I'm also looking to get back into a fun sport like rec volleyball to get in some practical movement and even things out. The best exercise is going to be something that is also fun.
FOOD:
Yes - definitely monitor food intake, though not obsessively so. Look for more protein, less fat. Protein powder without Aspartame or Sucralose (check out sources like Newstarget.com for nutritional info). I try to eat only quality foods - protein, veggies, fibre (not fatty junk food, or chocolate bars) and only when I am hungry. I don't eat just because of the time of day or to finish the plate. I also take vitamins & minerals in specific proportions, and flax seed oil daily. I notice the difference, especially with my skin and more consistent energy level.
Good Luck, Ron | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/26/2007 1:39:19 AM |
I am going to be at the far end of the extreme scale, but my normal weekly regimen includes running 20-40 miles, bicycling 50-150 miles, swimming 2-5 miles. I do a minimum of 250 pushups and sit-ups, and 25 pullups and chin-ups.
I do something similar by mine is apparently much more watered down. Every other day (unless it’s a lazy week and I want to take a break) 3 sets or about 50 pushups, crunches & leg raises alternating with running for 30-60 minutes at about 4-6 mph. workout usually takes about 20 minutes (except the running).
Minimal monitoring of what I eat, try to keep meals smaller, don’t put sugar in coffee/tea etc.
I stop it for up to a month sometimes when I have busy days and don’t get enough sleep but will usually kick myself in the butt to get back at it when I can’t recall when I did it last.
Cheers! | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/27/2007 8:15:57 AM | Lately, I have been warming up on the rowing machine for 100 calories before moving to the treadmill where I run a couple miles and then move to the elliptical to burn around 300 calories. The running is my absolute favorite; I feel like a million dollars when I am done.  | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/27/2007 9:22:55 AM | | 5 days a week, averaging 90 minutes per day. Something different every day, swimming, running, olympic lifts, calisthenics, more swimming. I like feeling in shape, physically tough, capable, what have you. It boosts my self-confidence, as well as prolonging my life and making me more fit for combat. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/27/2007 10:05:36 AM | I work-out around 2 hours daily. My workout consist of 80% cardio. I walk 2 miles, run 1 mile, then I get on the glider for about 30 minuters.
I then do 100 leg extensions using around 115lbs
arm curls-65 lbs
100 situps, maybe 200 if im not too tired...
I try to work every part of my body to not only maintain weight, but to keep a healthy heart.
I also watch what I eat. I do not take in excessive amounts of sugar. THOSE KILL ME! I LOVE SWEETS!!! I don't drink regular soda, or anything fried....I refuse to eat fast food. I also eat, lots of fruits and vegetables daily. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/27/2007 10:58:45 AM | I didnt see this section before! I dont workout really, I go TRAINING, because im a rower(on the river) I do 3day on water outings and 5day a week Cardio, either running, swimming,cycling or in the ergo...
For weights I do a 3day split, Legs\Chest+Back\Arms+Shoulders that seems to be enough to keep my muscle growing(very slowly) and not been eaten by all the cardio I do(I burn over 5000cals a week just by cardio, sex and other activities not included  )
I love it, and I love the feeling of achiviement you end up with at the end of a hard day in the gym.. | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/28/2007 6:29:56 AM | I work out 6 days a week. Each day is 1/2 free-weights and 1/2 cardio. Each free-weight session focuses on a specific area. Each cadio session is either treadmill running or elliptical cross-trainers.
And I change everything up in either 2, 3 or 4 week periods so mybody doesn't get used to anything.
No wonder I always feel so warm. | |
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jg623
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Joined: 8/19/2007
Msg: 19 | |
| What is your personal fitness routine/workout regimen?
Posted: 9/28/2007 8:40:50 PM | I run meso and micro cycles during my offseason training program which have different priorities. However below is a sample of what I do.
Day 1 - A.M. - Legs, P.M. - Strongman training or Plyometrics / Short Distance Sprinting
Day 2 - A.M. - Delts / Arms, P.M. - Strongman or conditioning
Day 3 - off / active rest / lactic acid flush
Day 4 - A.M. - Back / Chest, P.M. - Strongman or conditioning
Day 5 - repeat day one
Each A.M. workout is followed by shoulder prehabilitation exercises, neck, core and grip training or a variation thereof. Antagonistic pairings, alternating work between muscle groups targeted that day.
OR
DAY ONE - PRESSES AND LEGS
DAY TWO - OLYMPIC LIFTS AND PULLS
DAY THREE - OFF
DAY FOUR - PRESSES AND LEGS
DAY FIVE - OLYMPIC LIFTS AND PULLS | |
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| What is your personal fitness routine/workout regimen?
Posted: 9/28/2007 10:10:10 PM | Day one I do legs and back and deadlift
Day two I do upper body including all the different types of Bench Pressing and Incline Press and use free weights
Day three I do legs and deadlift.
Since I got back into lifting for the last 5 weeks I have gotten my strength back. Getting up some intense weight Which I put on my blogs on another site. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/8/2007 1:08:38 PM | I workout 5-6 days a week.
On MWF, I run on the treadmill 30 mins a day, I walk 10 mins on the other days
On TTH I usually do weights
On MWF I have my Taekwondo training, which is usuallyy my favorite workout, since it has gotten me to the other workout, since I wasnt to be a harder, & faster, kicker & puncher. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/8/2007 7:24:42 PM | Three days a week full body weight lifting(consisting of power cleans, back squats, shoulder presses or bench presses, pullups/chinups or bent over bb rows). Core work on those days consists of either cable woodchops or turkish getups with a dumbbell or kettlebell.
The other 3-4 days a week I do conditioning. It varies between kettlebells, boxing and jumping rope, sets of sprints, swimming, etc... | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/11/2007 10:52:19 AM | 3 to 4 days a week at the gym, all muscle groups. Start with warm-up on treadmill to just break a sweat, then some stretches. Abs, back, legs, pecs,upper body,more stretches. Then specialized motion-training for specific actions, like swinging a bat and throwing a ball.
That usually takes about 1.5 hours. If I'm "feeling it" that day I'll put in a few extra reps of whatever for another half hour or so.
Then hit the jacuzzi and the sauna. Usually takes about two hours or so total.
Diet is HUGE of course. NO sugar or high-fructose-corn syrup (which is in almost all processed foods today-Read The Lables). I try to keep my carbs as low as possible too, cause they can ADD UP quick. I love cornchips, but even the "natural organic low-fat blah blah blah" ones contain about 1000 calories in the bag... which isn't even that large! And since every 3500 calories approx equals a pound, I don't need that extra 1/3 of a pound to be slowing me down when I run.
Fish, vitamins, protein powder and soy milk, steamed veggies, mostly. I do eat a few extravagant meals a month, just so I don't go crazy. Gotta have my pizza every once in a while, LOL. 
good luck, start slow, stretch out, work up to it, be as consistant as possible and soon you'll have reason to celebrate!  | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/11/2007 9:31:31 PM | Here's my weekly workout:
Sunday: breaktime - 12 mile bike ride, strenuous (avg speed 16-20mph)
Monday: Wake up 5AM. Ride 5 miles at 16-2mph to boathouse. Row until 7AM. Ride 2 miles to work at 16-20mph.
Afternoon: Leave work, ride to boathouse, do either some light rowing or erging for between 20 minutes and an hour
Tuesday: Same as Monday morning. Afternoon will be weights:
8-6-4 Front Squats
10-8-6 Upright Rows
10-8-6 Flys
10-8-6 Bent Over Rows
10-10-10 Russian Twists.
Ride 5 miles home
Wednesday: same AM routine. Afternoon will be core workouts with kettlebells & weighted vest. burpies, pushups, off-center lunges, "get ups", etc.
Thursday: Usual AM routine. AFternoon will be weight routing from Tuesday
Friday: Usual AM routine. Afternoon is erging for best time, ride home
Saturday: Wake up at 5:30 AM, ride to boathouse for 2 hours of rowing. Ride home. No afternoon workout. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/11/2007 11:34:28 PM | A little out of the OP's age range , but ............
55 years old , 5'9" , 30 inch waist and 145 pounds . I've gained 10 pounds in the last 35 years .
Heres how it's done ...........
Eat a good breakfast at the local mom n pop , no lunch then a dinner at another mom n pop . Have desert too .
Go for a walk around the block a few times in the evening .
Later in the evening have a bit of a snack . For me it's a single serving of chips and dip , you know , about a half pound and a pint of dip .
To keep my heart rate up and a busy metabolizm I drink a pot of coffee a day and smoke 2 packs of smokes .
I also enjoy sitting on the porch and saying hi to the jogers sweating by in the hot sun . | |
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