Post your WORKOUT regimen!

John,

I'm a yo-yo'er as far as my weight goes. I too am 6'2'' and my weight in the last 6 years has been as high as 292 and as low as 199. Currently I'm about 235 and working my way down (again).

Three tips:
1) nutrition
2) lift weights
3) cardo (running is best, bike second)

My problem is that I do two of the three but never all three at the same time. When I was "big (literally) into lifting" I ate foods that helped build muscle but didn't do any cardo so I "got fat." When I decided to trim down I started running and still lifted weights but at the same time damn near stopped eating anything of substance so along with the fat I lost a great deal of muscle mass.

It also depends on your body type too. I'm "big boned" and naturally wide. I've looked back at pictures of me at 199 lbs and I looked very much like gumby w/o the green (da color & da $$$).

You made a good first step by running. I've done the last 5 Crescent City Classics and I recommend you signup for local races. There are plenty of 5ks (3.1 miles) and 10ks (6.2 miles) around to keep you on schedule. Just yesterday I mentioned to someone that I think distance running is more mental than physical. I'm a relatively slow runner (9-10 minute miles over 10k) but I'm doing it and that's what is important. I tell people that one of the benefits of being a slow runner is that I get to enjoy the scenery longer . I had (I no longer work in NOLA) a good set of routes that took me thru the Warehouse District, the Quarter, and the Marigny as well as along the river.

Bookmark this site for a schedule of upcoming races:
http://www.runnotc.org/races/index.html

I'm hoping to do the Spillway Classic with some buddies:
http://www.runnotc.org/races/2007/spillway.html
If you don't mind getting muddy its a blast. Bring a change of clothes.

Enough about me. Long story made short, eat the right stuff, buy some free weights or join a club, and keep running. If you join a club they'll be more than happy to put you on a program that includes nutrition. The important thing is staying on the program; as most doctors say..."don't do as I do, do as I say do."

Keep this in mind...no matter what they say beer is a food group and qualifies as "meal replacement" .

Steve

 

since June 1st, i've been going thru a process of 'cutting', or 'ripping'. it's where i must lose all the Body Fat ( BF). currently, i have about 20.2% BF. i need to bring it down to 16% BF. so, i have a pretty tuff an strict programs to follow.

i lift weights on Monday, Wednesday, and Fridays. i have a split between chest and triceps, back and biceps, legs and abs, and shoulders. during cardio days, i swim, uphill sprints, regular runs, running up the staircase, adn cycling.

meal wise, i eat about 6-7 meals a day, mostly, every 2 hours. i have cut my carbs, and increased my protein intake. i normally eat dinner before 8 pm nowdays, and try to sleep at 12 lastest.

supplements, i take whey protein with low fat milk, and creatine with plain water

 

The only thing I know is from wrestling. We started out with a 20 mintute good paced run. After that we went to the weight room and did all muscle groups. We did 3 exercises for each group and went though them 2 times each. Normally reps of 8 for each workout. We got done in about 30 minutes for all of the muscle groups with no breaks at all. Its good to have a partner to help push you. If you have the ability to do that it worked out well for me. Im about 8% BF but im also only 16.

 

haha..well, i try to live a normal life by posting here often

 

Can of beer goes up
Can of beer goes down
Can of beer goes up
Can of beer goes down
Can of beer goes up
Can of beer goes down
Can of beer goes up
Can of beer goes down

Feel the burn! Oh wait, that might be indigestion.

 

i get up between 4am and 1pm, i wallow around the house for a while, then head to the office. most times i pick up some junk food on the way, but sometimes i go for "breakfast" at the local pub and have a few pints of beer with my meal.

 

damn!!

 

Sex remains the best exercise - the more, the merrier
________

I'm gonna walk before they make me run.

Day 1: walk; 1/2 mile downhill, 1/2 mile up.
Day 2: walk 1/2 mile downhill; run 1/2 mile up.
Day 3: run; 1/2 mile downhill, 1/2 mile up
Day 4: run 1/2 mile downhill; walk 1/2 mile up.
Day 5: walk; 1/2 mile downhill, 1/2 mile up.
_________________________

Once a month (should be once a week, but, I'm wiped out after pushing a mechanical pencil around all day) each:
Horse stance
Pushup (important: "up" position)
Leg lift
Chair dip

Get in position and don't wuss out - as with sex, it's all about staying power.
_________________________

A portion of food is the same for everybody - the size of the palm of your hand. Unless you don't have hands, in which case, you just stick your face in the plate and take a wild guess. Chix dig it.

 

John - The first part of your workout should be READING. Educate yourself about the pros and cons of certain excercises, and most importantly, find a nutritional plan you can really hold your guns to. If you can't stick to a healthy nutritional plan, your workouts will be much less effective.
Sometimes, especially when getting started, it can be productive to follow a plan. A great one is Body For Life. This is a great read for those just getting started with their workout regimen. Very down to earth and straightforward. I don't follow the program anymore, because after a while you find out what works BEST for YOU. I eat right, work out regularly, and feel like a million $$.
I eat a lot of fish, tofu, this FANTASTIC grain called Quinoi(pronounced "keen-wah") that is loaded with protien. Bean burritos are also a staple for me. I run, I lift, I hit my heavy and speed bags, I play tennis, I ride bikes(love the mountains here ), and hike the mountain trails.
Eating right is the key to any workout regimen. Eating right is the key to any workout regimen. Eating right is the key to any workout regimen. Eating right is the key to any workout regimen.

 

wow they really got to you huh?

 

How are you running in this heat? I can barely walk to the car.

My friends are on my case again to join their gym so I may be doing that soon. Probably walking on a treadmill or something. I sat around yesterday for 2 hours smoking a San Cristobal and talking to people at the cigar shop, that got my heart rate up high enough IMO. It even made me sweat.

 

I've gained weight recently because I've been under A LOT of stress lately and I'm trying to avoid my usual outlets. Since drinking and smoking cigarettes are out I noticed myself going to nice dinners more frequently to enjoy myself and relax. So, naturally I gained a few lbs. I'm really trying to get back in shape.

My goal is to stick to my diet, run a mile on the treadmill every morning, and hit the gym every night. My routine there is a 10 min warm-up on the bike, upper or lower body (alternating days), and then cardio to finish. I do different things for cardio such as; running 2 miles, elliptical machine, and the stair climber as to not get bored. I also want to start swapping workouts for classes (hip-hop, spin, yoga,etc).

 

I try to go to the gym every day, but I average about six days a week. Last week - because I'm just soooo smart - I had a third degree sun burn to deal with, so I didn't go to the gym. But my normal regimen is as follows:

Go to the gym, usually at night, after work. From ten to 30 minutes of cardio - usually the treadmill or one those step or ski machines. Every once in a while, I'll get on one of various bicycle machines.

After I do my warm up, I hit the cable weights to focus on one particular part of the body. One day is chest, another day is legs, another day is biceps, another day is shoulders and back. Every day is stomach. Once I'm done with my focus for that day, I go back to the treadmill (or other ridiculously heinous cardio contraption) to end my workout. On a day where I feel really good, I'll do 100 minutes of cardio after my workout.

Protein is an essential part of my workout. If I'm not going to have protein after a workout, I might as well not go to the gym at all. Within a half hour of working out, I have two cans of ran tuna fish. Just open, grab a fork and dig in.

Although this week is cheat week (yay!), I've completely changed my diet. For breakfast, I have an egg white omelette with turkey bacon and dry whole wheat toast. For lunch, I have tuna or chicken or, on occasion, meatballs. For dinner, I have tuna (after my workout), or I'll have grilled chicken. I try to drink at least three liters of water per day.

The protein after my workout is essential because it "continues" my workout for my muscles, even after I've left the gym. Bigger, stronger muscles, apparently, helps increase my metabolism.

I've seen some fat loss with this diet/exercise routine. I think I've also noticed an increase in metabolism. After about a month, I had to increase my daily caloric intake because my fat loss plateaued. Even though I was working out every day and eating properly and drinking lots of water, my body was burning too much - it went into starvation mode.

 

here u go...

http://www.bodybuilding.com/fun/girard10.htm

 

Be verrryyy carefullll of beer can elbow...........
Make sure to switch arms frequently........

 

Tuesday 1.5 hours rock climbing/weights
Wednesday 3mile run
Thursday 1.5 hours rock climbing/weights
Friday 2.5-3 mile run
Saturday 2hr+rock climbing
Sunday 5+ mile run
Monday rest

Lost 30lbs so far since February, now I just have to work on the % body fat.

 

now THATS crazy!

 

I would suggest you join a gym. I started last Sept. at 6'3 , 257 and am now at 224. Start with cardio workout on a recumbent bike. Did 5 miles in 30 mins then. Also would do 25 crunches and did this 5 days a week. I now do 45 mins on he bike which is 14 miles now. Do 125 crunches and use upper body machines for back , shoulders and arms. Spend another 1/2 hour. Also watch my food types and eat 5-6 small meals a day. My target weight is 220 so I am not to far from that. Also I try to get at least 3 days of golf . If you can burn more calories and get your metabolism going you will loose the weight. By the way my calorie burn is about 600 on the bike. I would start slow and work your way up. Also talk to your doctor and maybe a trainer to get a routine established. See what your max heart rate for your age needs to be and work that and then you'll be able to do the 1-2 mile jogs. My 2 C

 

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