workout routines?

I embarked on a workout routine 6 months ago, and it seems to be working. The doc said that I could not reduce my cholestrol w/o drugs, but I wanted to try. I am now within normal range. Haaah !
I have also changed the diet to concentrate on salads and fish, with an occasional desert, but definitely no processed or fast foods. My workout is only 3 times a week, lasting about 50 minutes:

15-20 minutes of free weights, excuse my ignorance about terminology: 20 lb dumbells, 30 times up and over the head, 30 times for the curls, 22 reps on the bench press, with about 125 lbs. 10-15 reps with the overhead bar machine, 100 lbs.
15 minutes on the rowing machine, 34 spm, set on the highest resistance
15-20 minutes of swimming, relaxed pace, frog stroke.

While I am recluctant to change because it worked, I am getting slightly bored with it. Are there any workout routines that focus on cholerstrol reduction? When I google it I get garbage about supplements or people selling Gilad videos. What is a good site?

 

I imagine that its the diet and general exercise rather than just your specific exericse routine that is helping your cholesterol. Why don't you just try different exercises that work the same body parts if that is what you are looking to do? If you don't know where to start, check out the Modern Encyclopedia of Bodybuilding by Arnold Schwarzenegger. It goes over just about every exercise known to man.

Scott

 

Hire a trainer for a few months to learn a routine. I lost 42 pounds and went from size 42 to size 34 pants and from 24% to 10% body fat in 12 months. I work out 1 hour, 3 times a week and eat 5 small meals a day. It is very important to eat your first meal of the day within 30 minutes of waking up in order to get your metabolism going.

 

they do have the personal trainers at work....I guess that compared to a 600 Euro scale model it is a more easily justifiable expense....

 

Unless you can't motivate yourself or don't mind spending money, don't hire a trainer. For the most part, they can't do anything for you that you can't do/learn on your own.

Scott

 

Way to go! I wish some of my friends would follow your lead. Anyway, I would imagine most exercise, combined with good diet, would work towards this. Consult a nutritionist to confirm that, but it seems logical. Anyway, there are all types of variations for workouts, either in mags or from a trainer. Watch what other people do in the gym--I'm not shy watching what a trainer shows someone else now and then. But definitely mix it up. Your cardio seems low-impact, so you can try the elliptical to get your heart rate up. Does your health club have climbing facilities? That's great for cardio and strength. Also, find alternate lifting routines and forms. A lot of times there will be charts that show multiple ways to work muscle groups.

 

Also, Mens' Health website has a workout area where you can customize your own goals and it will lay out a workout and, if you wish, diet regiment each day. It's a pay service, but you can tour it for free and see if you like it.

 

Get a new Dr. His ignorance of how diet can affect your health is not good.

 

it is pretty ironic...the website for lipitor says that a person can only lower their cholesterol with diet and exercise by ~6 percent tops. I guess they want to make money, and for some people, it is easier to take it, and keep eating crappy stuff, without the exercise. The actual number who really need to take it is still significant, but the docs and the pharma companies are sure trying to push it down the others' throats.

 

Switching your routine around (but maintaining a good balance of cardio vs weight training) will help get you through some of the boredom - but what is it exactly that is boring you? If it's the monotony of cardio, then perhaps try to vary the routine a bit (you're already swimming, try mixing it up witht he erg and stationary bike - stay away from treadmills in general).

Beyond that, the best outdoor cardio I can think of (as far as fun-factor) is cycling. We have myriad trails and paths (including the one from your office right up to the airport), and you get outside, enjoy the scenery, breath fresh air, etc.

TP and I are going to get back into form for cycling soon - I'd be more than happy to let you know when we're going.

--Dan

 

Dan

Let us set up a cycling date. I usually go from the campus to the bridge and back, about 12 miles. You can even take some Fancy Feast and feed the wild cats at the end of the route, they hang out by the golf course. I keep the bike in the office. Just let me know when !

 

One tip I'd suggest is that excercise doesn't have to be a monotonous chore. Find an activity that you enjoy, shooting baskets, raquetball, biking, whatever. I find anything that invovles learning some technique along with the exercise gets your mind involved and helps pass the time.

Another thing I learned on my now 10 month-old work out program is that it does help to keep adding weight in your lifting. It's great to have a goal, and to challenge yourself to make progress. You will feel a lot of satisfaction reaching certain milestones, and this sense of accomplishment will help sustain your program.

Whatever you do, the key is to be consistant over the long haul. Gains are hard to earn, but easy to loose. Even a little activity on a regular basis can maintain what you done so far, so that you don't lose ground on those occasions when you can't get to the gym.

 

Improvise. Whatever makes you happy is what you should be doing. Otherwise, it's a bore and a chore. Not only your mind will think so, but your body will too. By doing what you like, your mind and body will thank you. Can't force enthusiasm.

In terms of diet, eat like a wild animal. Seriously. I hope you're able to read between the lines.

You see, when an animal wakes up by the ol' watering hole. It'll take a sip, have some fruit that is watery, (the vine being near the watering hole and all), then, as time goes by throughout the day, and the further it gets from the water source, the crisper, then firmer... the fruits and veggies get.

Same rule applies to critters it eats. Fish, then chicken in order of flakiness and consistency, by the end of the day, a nice chunk of cow or wildebeest leave this critter satisfied, fortified, lean and mean. It knows that variety is the spice of life.

 

I agree with the enjoy your work out routine, you can lift weights 2 days a week and do cardio three and you will get somewhere. I would target large muscle groupes to work out on your weight day and I would go for more weight. here is the theory: your muscles are like a motor. not much muscle=4cylinder, some muscle=6 clyinder, etc... you burn more calories/gas when you have more muscle/displacement. so..... if you increase your lean muscle mass by lifting heavy weights, your cardio sessions will be more rewarding/ productive. you can lift 8-12 reps 2-3 sets and try to keep your heart rate up 220-age which is your max heart rate and then keep try to keep it in the 60-80 percent of your max heart rate. your body starts using fat as the primary source of fuel after about 20-30 minutes of continuous activity. so cardio workouts should be longer than that. you may need to ease your way into longer workouts and intensity of your cardio as well as the weight that you lift. I play basket ball 2-3 hours 2-3 times/week and lift weights 1-2 times a weak. it only takes me 15-20 minutes for my weight lifting. I hate to lift. I HAVE NO IDEA WHAT KIND OF SHAPE YOU ARE IN OR HOW OLD YOU ARE, SO THESE ARE JUST SOME GENERAL IDEA'S. also changing it up is good every now and then. pm me if you want to talk in depth.

 

I agree 1000% on this one - make exercise fun so that you will keep doing it. I also believe in NOT depriving yourself when it comes to diet - just be sensible about what you eat and how much. I like the low-carb beer billboard that says "It's not a resolution, it's a lifestyle."

 

Luke, Give "Body for Life" by Bill Phillips a try. You will find it at any larger book store. The work out routines can be varied and you can cut down the time spent in the gym. The variety of your routines is up to you. As always, with healthy living, diet modification is crucial. Eat smart and eat often. You have already demonstrated that you are motivated, so keep with it. As to your high cholesterol, sounds like yours was due to poor diet and not due to one of the genetic sub types that can not be altered by diet modification and exercise alone, requiring one of the statin drugs. Congratulations. Robert

 

About diets: VBM - Variety, Balance, and Moderation

Avoid processed foods/ingrediants, eat real food and be sensible about it. It's okay to treat yourself too, but always remember VBM.

 

A trainer will be very helpful in the beginning, especially if you have never worked out with weights or havn't done so in a long time. A good trainer can help you develope a routine that will help you build your body/muscle by working all your muscle groups in the proper way. There is a proper technique to lift and do other exercises to get the best results. Otherwise, you take a risk of not getting maximum results or maybe even hurting yourself. Diet is very important too. I drink a MyoplexLite protein drink for breakfast(within 30 minutes of waking up) and mid-morning snack, eat a low fat lunch, drink another MyoplexLite for mid-afternoon snack and then eat a good healthy dinner. That allowed me to lose 42 pounds in a year >

 

Thats impressive! I need to lose 15 to 20 & go from tight 38 back to 36.

How often do you work with the trainer?

 

I worked with my trainer three times a week for a year . I really needed to as I hadn't worked out with weights since high school football...and that was over 20 years ago! I now know the routine and havn't used him in 6 months.

 

if you are lifting you need to have an intake of protien, but too much protien may have a negative effect on your kidneys. you could see your eurologist to do a urinalysis to see how much of your protien shake you are pissing away vs. how much you are using. also look at your hydration level, adequate hydration helps to maintain optimal metabolism. but remember to replenish your electrolytes. I agree a trainer for the first time or two may help to ensure proper body mechanics, but anyone can be a personal trainer and what works for them may/may not work for you. I have had to work on some personal trainers and also their clients.

 

Frank,

Are there any downsides to the protein shakes?

 

See lots of uric acid stones from those shakes. No kidding.

 

Doc,

If there are long term health effects, shouldn't docs warn against them? Trying to learn, since protein shakes seem to be a billions of dollar industry.

 

**** really.