Plentyoffish dating forums are a place to meet singles and get dating advice or share dating experiences etc. Hopefully you will all have fun meeting singles and try out this online dating thing... Remember that we are the largest free online dating service, so you will never have to pay a dime to meet your soulmate.
     
Show ALL Forums  > Health Wellness  > Workout Routines for Real People      Home login  
 AUTHOR
 ChefInJeans
Joined: 10/30/2009
Msg: 1
view profile
History
Workout Routines for Real PeoplePage 1 of 5    (1, 2, 3, 4, 5)
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
 zarathustra00
Joined: 4/28/2009
Msg: 2
view profile
History
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.
 Svetlana Blue
Joined: 6/23/2009
Msg: 3
Workout Routines for Real People
Posted: 11/4/2009 5:29:45 PM
What about back and legs? And diet???????????
 smartypants24
Joined: 8/3/2009
Msg: 4
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.
 mike584
Joined: 11/18/2008
Msg: 5
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.
 ChefInJeans
Joined: 10/30/2009
Msg: 6
view profile
History
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.
 zarathustra00
Joined: 4/28/2009
Msg: 7
view profile
History
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.
 zarathustra00
Joined: 4/28/2009
Msg: 8
view profile
History
Workout Routines for Real People
Posted: 11/5/2009 3:26:07 PM
Squelchmaster... I was actually trying to quote HO2's post.
 ChefInJeans
Joined: 10/30/2009
Msg: 9
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 8:16:28 AM
I started this thread for people to share and talk about workout routines they've done, and whats worked for them, and what hasnt worked for them. I DID NOT start this to be the arena for some internet pissing match about who's in the best shape or who has the best routine.
 ChefInJeans
Joined: 10/30/2009
Msg: 10
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 9:24:53 AM
Changed my routine a bit, focused more on heart rate and not resistance on my cardio and nwo included back and legs into the mix. I also got a good pattern going with very little downtime between sets. I didnt really add much but those few changes completely kicked my ass, much more intense and hopefully better work out.

Thanks for all the input guys!

Cheers
 ChefInJeans
Joined: 10/30/2009
Msg: 11
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 9:46:41 AM
I do a 30 min cardio session, thats 5 minutes of somewhat lite and easy, enough to get my heart moving, and then 5 minutes of higher resistance work. Rinse. Repeat.

I then do 3 sets of the following routine

Chest press
Tricep extensions
Weighted Row (probably gotthe name of that one wrong)
Shoulder Shrugs
Bicep Curls
Leg Extensions

Im a bit limited by the equipment available, so im trying to make the best of what I do have.
 ChefInJeans
Joined: 10/30/2009
Msg: 12
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 10:03:07 AM
Squat and dead lift no. Same with chin ups and dips really. There's a pull down machine, but that's it. There are both, but with like no variety. Barbells have a total of I think 40 pounds, plus the bars, one long one, one short one. And the dumbbells go from 5lbs, 10lbs, to 45lbs lol.

Aerobic stuff aster weights is something I would've never thought of but that makes sense. I guess I thought the aerobics would be somewhat of a warmup.
 ChefInJeans
Joined: 10/30/2009
Msg: 13
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 10:14:50 AM
Hmm, i'll have to toy around with whats doable and what Im comfortable with. I gotta watch out for certain things because Ive got a trick knee that'll try to go all wopperjawed if I do something wrong, but I'll definitely try to work some new stuff in, even if just to mix it up.

Ive only been back in the gym fulltime for about 2 weeks now and im already seeing a little bit of improvement so anything to better what Im doing will be good stuff for me. Thanks again for the input.
 zarathustra00
Joined: 4/28/2009
Msg: 14
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 10:29:59 AM

Hell, there's a lot you can do with dumbbells up to 45lbs. Deadlifts, stiff legged deadlifts, bent over rows, cleans, hang cleans, push press, thrusters, curls, pushups between them, etc. String a few of those exercises together into a circuit or a complex and you'll feel like you've been hit by a train.


Word.


I do a 30 min cardio session, thats 5 minutes of somewhat lite and easy, enough to get my heart moving, and then 5 minutes of higher resistance work. Rinse. Repeat.

I then do 3 sets of the following routine

Chest press
Tricep extensions
Weighted Row (probably gotthe name of that one wrong)
Shoulder Shrugs
Bicep Curls
Leg Extensions

Im a bit limited by the equipment available, so im trying to make the best of what I do have.


Even if you're atached to doing 3 straight sets of each exercise... replace it with these exercises instead and in this order:
Walking lunges with dumbells (3 sets of 20 steps)
Deadlifts or stiff legged deads with dumbells
Low incline or flat benchpress with dumbells
Single arm dumbell rows
Standing overhead dumbell press
Shrugs
Tricep extensions
Bicep curls
 ChefInJeans
Joined: 10/30/2009
Msg: 15
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 10:45:41 AM
Please allow me to ask very dumb questions because my knowledge of work out terms goes about as far as dumbells are heavy.

Deadlifts would be, dumbbells on the floor, bend down, pick em up, lift em to chest height?
And then what would be the stiff legged variation?

And as far as the benchpress goes, I dont have a bench to do that lol, I do have the chest press/fly machine though, I dont know how comparable that is.
 zarathustra00
Joined: 4/28/2009
Msg: 16
view profile
History
Workout Routines for Real People
Posted: 11/6/2009 10:56:24 AM
http://www.youtube.com/watch?v=nfbPrJvpwYQ

What's demonstrated in the vid is more of a stiff legged deadlift though.

If you don't have a bench, you could always do pushups. I would probably recommend that before the machine press for now. Or if pushups are too easy for you... combine the machine flyes with pushups. Do the machine flyes for sets of 12 and with no rest, immediately perform pushups with the hands at least shoulder width apart. Then rest 1 or 2 min and repeat the combo.
 koncrete
Joined: 8/12/2009
Msg: 17
Workout Routines for Real People
Posted: 11/7/2009 11:42:14 AM
I'm not big but I'm pretty strong and ripped. But hiking and stuff you can do at home can never compare to a hard gym workout. What h20 speaks of is cardio which is good for burning fat and making your heart and cardiovascular system stronger, but compete crap at building size, increasing metabolism, and making good lean muscles. Squelchmeister right. h02 is.. well, misguided.
 Svetlana Blue
Joined: 6/23/2009
Msg: 18
Workout Routines for Real People
Posted: 11/7/2009 11:52:31 AM
Koncrete, I hear ya. You should see some of the other crap he says. Enuff to make ya barf. lmfao Cardio helps, diet is still (I feel) 75% of it. The rest is working out and supplements. Protein is the key. The key to success. :)
 koncrete
Joined: 8/12/2009
Msg: 19
Workout Routines for Real People
Posted: 11/7/2009 12:00:35 PM
You can workout all day and have a bad diet or inadequate rest and get nowhere. Diet is just as important as the workout itself. You need both to get anywhere at all. I'm at the opposite end of most, I have difficulty gaining weight due to an ultra-high metabolism from gym weight training. 4,000 cals in a minimum or I will starve. At 160 now, goal is the hit 165 by January.
 koncrete
Joined: 8/12/2009
Msg: 20
Workout Routines for Real People
Posted: 11/7/2009 12:25:52 PM
Fedor Emelianenko, the mixed martial arts king - who you may not care for because he doesn't look ripped or shredded - has unbelievable power, explosiveness, quickness - does not work out with weights.

Video right here of Fedor using weights. Fedor weight trains hard like all top MMA artists. Power cleaning 135 for many explosive reps.
http://www.martialfighter.com/mixed-martial-arts-training/simplicity-of-fedor-emelianenko-strength-and-conditioning-training.html

You body will quickly adapt to bodweight training, unless your new to working out. The gym allows you to do weight far greater than your body weight. In main muscle workouts(bench, squat, deadlift, etc) I'm reping much greater than body weight.
 zarathustra00
Joined: 4/28/2009
Msg: 21
view profile
History
Workout Routines for Real People
Posted: 11/7/2009 1:20:28 PM

I'm not big but I'm pretty strong and ripped. But hiking and stuff you can do at home can never compare to a hard gym workout. What h20 speaks of is cardio which is good for burning fat and making your heart and cardiovascular system stronger, but compete crap at building size, increasing metabolism, and making good lean muscles. Squelchmeister right. h02 is.. well, misguided.


There was nothing wrong though with HO2's first post in this thread IMO.


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
 Shurite
Joined: 3/8/2009
Msg: 22
Workout Routines for Real People
Posted: 11/7/2009 1:29:25 PM
I did not read all the posts but I rate the Op's workout at about a -1.
 x EYC x
Joined: 6/18/2009
Msg: 23
Workout Routines for Real People
Posted: 11/10/2009 4:59:04 AM

Can anyone say OneTrack mind, fanatical, pscho.......geesh


I can.

HO 2
 x EYC x
Joined: 6/18/2009
Msg: 24
Workout Routines for Real People
Posted: 11/10/2009 7:38:42 AM

Monday - chest/tris focus - flat barbell bench
Tuesday - legs/calves/abs focus - barbell DEEP heavy squats
wednesday - arms abs
thursday - shoulders/traps/abs/calves focus - shoulder barbell press
friday - back/bis focus- seated row


IMO it's overkill to work the bis and tris more than once a week. Especially when the OP is still a novice. The arms are also getting worked on off days when doing certain chest, shoulder, back exercises. I think only advanced people that are eating high calories should be doing this.

I put more focus on incline bench pressing to get that meatier upper chest. It's helped with the rest of my benching. You don't want to be one dimensional and focus on one main exercise though. Change things up and keep the muscles shocked every workout. Make every one count.

Calves should be worked more than once a week if you really want to see good progress.
 SilaBear
Joined: 5/26/2009
Msg: 25
Workout Routines for Real People
Posted: 11/10/2009 7:41:01 AM
hey irish-viking...I couldn't resist throwing my $0.02 in.

Well, I'm assuming that your fitness goal is to get cut/muscle hypertrophy based on your upperbody excercises.

Personally, I think a HUG underestimated area for fitness is doing stuff around the house and yard, like splitting wood/ yardword/home renovations.

I spent my spring & summer re-shingling my roof and taming a couple of acres of overgrown rural property. Some of the more intensive stuff I did was hauling bundles of shingles up a ladder onto a roof (I was only able to haul 1/2 bundle at a time), dragging 20' poplars through waist-high grass to the brush-fire heap.......an although I didn't get the opportunity to split wood with an axe, a friend of mine did, and he has abs like steel.

I know that yard work/home reno isn't for everyone, but I can attest that pounding nails in all day will definitely give you a powerful upperbody (just make sure you take turns alternating your arms)...you can work out in a gym for a couple of months, or you can see the same results quicker by splitting wood for a week.


have a FAB day everyone!
Show ALL Forums  > Health Wellness  > Workout Routines for Real People