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Summer Workout Help

#21
One website I've found very helpful is Scooby's Home Bodybuilding Workouts- http://scoobysworkshop.com/index.htm. There's a ton of great info on there, videos showing everything, and the point of the site is dedicated to helping you get fit while spending as little money as possible. Try to eat your lean body mass worth of protein a day, and keep your caloric intake at whatever it need to be in order to lose 1-2 pounds a week. That may involve starting to eat a lot of beans and veggies if you're still hungry as they help fill you up without having many calories. If you want to get rid of the fat, keep up with your diet plan, try to eat six smaller meals a day and see if that helps (it can help some speed up their metabolism), and start doing cardio nearly every day if you can. You can look into HIIT which is better for burning fat and calories, but it's not for everyone as it can be hard on the joints or be semi-dangerous if you're naturally clutzy (as I am). Don't buy into the whole bulking/cutting stuff. And get one of those Iron Gym Xtreme pullup bars- they're fantastic.

At the end of February, I hit 206, so I figured I should start working out again. I started jogging 45mins five days a week on the treadmill and lost 13 pounds of fat due mostly to it in 11 weeks. Then it died :rolleyes: Started lifting weights again at that point using Scooby's site as my main reference and while I've only lost an additional 5lbs since stopping the cardio, I've gotten a lot stronger and more muscular. My daily diet is usually excellent but once or twice a week it leans towards "my god, how did he eat that much ice cream in one sitting?" I'd post before and current photos, but both versions would likely make you sick :D
 
#22
Jordasch said:
Hey, I know lots of "old" guys who cant do ten pushups, 5 minutes o nthe elliptical, 1 day a week. :rollno:
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Me too... I'm trying hard not to become one. :) Good luck with your program, and remember to do the weights safely. Slow and steady is where it's at. Do it consistently, and you'll see results.
 
#25
Jordasch said:
BREAKFAST:
2 scrambled eggs, 1 piece of cheese
3 pieces of unbuttered toast
1 cup of milk

Lunch:

Dinner:
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Lunch and dinner are going to need a lot of protein if you're only going to eat three meals and your first one has only about 20g. And drink fat-free milk if you don't already.
 
#26
Just a thought: if part of the motivation for this is spinal health issues, you might consider adding yoga or tai chi. Either will look after your back+joints, and you can count it as some of your cardio work.
 
#28
They do a lot of things - there's a lot of bending and stretching involved which improves skeletal health and range of motion, plus they're medium-light cardio work. They don't build muscle (much) but they do make your body move smoother and more efficiently.

Stretching work is the "third leg of the stool" after cardio and strength work. I mentioned it mainly because Jordasch (the OP) said there were spinal issues involved. (I have a disproportionately long spine, and it does take a lot of looking after to make sure it doesn't get messed up).
 
#30
Swimming is so hard :D I was on the swim team all through high school, and nothing wears you out like that.

The jury's still out for me on anything other than very light stretching. There's been a lot of back and forth on whether it's good or bad for you in the long run, particularly when doing it for sports/strength training as they make your muscles weaker for a period of time
 
#31
Bryan R. Tyler said:
The jury's still out for me on anything other than very light stretching. There's been a lot of back and forth on whether it's good or bad for you in the long run, particularly when doing it for sports/strength training as they make your muscles weaker for a period of time
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I tend to go by the "If it feels good it is good" school of thought on that. I feel better when I stretch, so I do it.
 
#32
I have decided to start my plan today. I did 30 minutes of cardio, and then I did a few sets of pushups and some tricep dips. Tomorrow I am going to do the 30 minutes of cardio and then work on my legs. Any tips for leg workouts without using weights or equipment?
 
#33
Bryan R. Tyler said:
Swimming is so hard :D I was on the swim team all through high school, and nothing wears you out like that.

The jury's still out for me on anything other than very light stretching. There's been a lot of back and forth on whether it's good or bad for you in the long run, particularly when doing it for sports/strength training as they make your muscles weaker for a period of time
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Not stretching increases the chance (and occurance) of injuries. Not to mention you will loose flexibility without it aswell (at least in the case of strength training).

Don't know about making you weaker, never felt weaker after stretching :confused:
 
#35
i_got_a_mohawk said:
Not stretching increases the chance (and occurance) of injuries. Not to mention you will loose flexibility without it aswell (at least in the case of strength training).

Don't know about making you weaker, never felt weaker after stretching :confused:
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Invalid Link Removed
There are actually almost no studies to show that static stretching itself reduces the chance of injuries- the article points to the largest study on the topic and it showed that the amount of injuires sustained without static stretching was nearly the same as those in the group that did static stretching. Warming up on the other hand is a great thing. There aren't enough studies to show whether stretching in conjunction with warming up can be helpful, or whether it is the warming up alone that helps.
 
#36
Bryan R. Tyler said:
Swimming is so hard :D I was on the swim team all through high school, and nothing wears you out like that.

The jury's still out for me on anything other than very light stretching. There's been a lot of back and forth on whether it's good or bad for you in the long run, particularly when doing it for sports/strength training as they make your muscles weaker for a period of time
Click to expand...

I was on the swim team Freshman year and was in the best shape of my life, but due to the coach, I quit. I havent ever hated anyone more than I hated her, and not for her coaching abilities.

I have another question for you guys: When I work at the Y, whether it be machines or free weights, I do one entire set of my whole regiment, then go back and do it again. But I see guys who just do the same workout twice in a row. Which is better?

I.E. I do 10 pushups, then the rest of my workout. Then I go back, do ten pushups, and do my work out again. But some guys do 10 pushups, break for 10 seconds or so, 10 more pushups.

Which is better?
 
#37
Sets. You're trying to wear out a set of muscles, so you don't want to give them too much time to rest. For starting out, you should be doing about three sets of every exercise and do 8-12 reps for each set with about a minute of rest between sets. You should be picking one or two body parts to work on each visit to the gym- you're not going to be getting the most out of a workout if you're doing your chest, legs, and arms in the same day.
 
#38
Bryan R. Tyler said:
Sets. You're trying to wear out a set of muscles, so you don't want to give them too much time to rest. For starting out, you should be doing about three sets of every exercise and do 8-12 reps for each set with about a minute of rest between sets. You should be picking one or two body parts to work on each visit to the gym- you're not going to be getting the most out of a workout if you're doing your chest, legs, and arms in the same day.
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Oh. I see. So, my normal schedule is M W F being workout/core training. Make M-chest, W-legs, F-arms? Thats confusing though, due to only one day and then almost a whole week before they are worked again. :confused:

Oh, and what about drinks? Im cutting down to trying to make a 2000 calorie diet, but I drink much more than I eat in a day. BUT! Im cutting out pop from my diet, which I used to drink 3 or 4 cans a day.. :atoz: And water is not an answer. I know, its amazingly healthy, btu just plain water makes me sick. I have never been able to just drink it.

Powerade? Gatorade? Kool Aid? Milk? Juices?
 
#39
Bryan R. Tyler said:
Invalid Link Removed
There are actually almost no studies to show that static stretching itself reduces the chance of injuries- the article points to the largest study on the topic and it showed that the amount of injuires sustained without static stretching was nearly the same as those in the group that did static stretching. Warming up on the other hand is a great thing. There aren't enough studies to show whether stretching in conjunction with warming up can be helpful, or whether it is the warming up alone that helps.
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Hmm, interesting. Static stretching is just one form of stretching tho mind :) , I need to keep up static stretching anyway, hamstrings at least. Otherwise they tighten up to much and mess with my back (pulling the hip out of alignment when standing straight). Certainly going to do more reading on that one. Tho I will say that from the injuries or whatnot I've had from excersise (bar one) have happened only after I've not done a post workout stretch. Always done pre, so don't know about the effects missing there from personal experience.

And I would never discount a warmup, I'd agree there that it is invaluable. (heck, know a guy who used to do the harvard step test with a a 70Kg barbell as his warmup!)
 
#40
Jordasch said:
Oh, and what about drinks? Im cutting down to trying to make a 2000 calorie diet, but I drink much more than I eat in a day. BUT! Im cutting out pop from my diet, which I used to drink 3 or 4 cans a day.. :atoz: And water is not an answer. I know, its amazingly healthy, btu just plain water makes me sick. I have never been able to just drink it.

Powerade? Gatorade? Kool Aid? Milk? Juices?
Click to expand...

Get a Brita filter, one of the big ones, and I bet you won't dislike water as much. i used to feel the same way about water, but once I got the filter, suddenly it didn't taste bad anymore. Now I drink 1/2 gallon a day. The filter also makes your coffee and tea taste a hell of a lot better.
 

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