I bought this book some years ago... it pretty much tells you everything you need to know (non body builders) about workouts, menus and general info http://www.amazon.com/Mens-Health-Hard-Body-Plan/dp/1579542298/ref=pd_bbs_sr_1/103-4391916-8387854?ie=UTF8&s=books&qid=1183695335&sr=1-1
well..i leave that to u..but hey..u need lots of dedication and some 'roids too be big know PM Sent...
why not combine your love for Ferrari with your love for very feminine ripped mass? Image Unavailable, Please Login Image Unavailable, Please Login Image Unavailable, Please Login
Opinions on working out can vary drastically. I can only tell you what works for me and let me tell you: I have never in my life been fat. Everyone in my family is fat, and genetically I am predesposed to being fat. I have combated this with nutrition and livable goals. I am 6'0 180lbs, almost solid muscle (could lose about 5-10 to be completely shredded). I follow the below points and have built a body that has proper posture, thick shoulders, narrow waist (I wear size 30 jeans), and attractive muscle. I don't look like a freak but I can pull myself up onto a ledge, jump over obstacles, and do other functional tasks while feeling and looking good. IMO, that is what working out is for. 1. Nutrition. Protein, Fiber, complex foods. 2. Screw cardio for fat loss (except to make yourself have more endurance, etc.) 3. Instead of #2 do circuit training. Why? Circuit training helps you lose fat, build muscle, and functional strength. The point of circuit training is to work muscle while keeping your heart rate up. Running on a treadmill then, doing curls is a waste of time. Do you have any idea how many fat ppl I watch month after month come into the gym and do this? Needless to say, they stay fat. 4. Train your body as a complete entity. Train full body every workout. Split workouts are old school and a waste of time. Unless you are a body builder (I mean like Mr. Olympia) splits are worthless. 5. Do not do the same workout every time you work out. You should have a training plan of 3 workouts setup for every other day. ie: Monday- Workout A. Wed- Workout B. etc. This allows you to freshly work the same muscles in different ways, from different angles regularly and not "train" your muscles to not grow. Switch workout regemins every 4 or 5 weeks. 6. Use body weight exercises (ie. pushups, pullups, dips) or free weights. Machines are worthless unless you are completely new to exercise and need to build tollerance. When in your daily life do you do anything in such a static manner? NEVER. 7. Focus the majority of your training on complex movements that hit the largest groups of muscles, ie. back, legs, shoulders. The majority of these excercises will hit your smaller "beach" muscles by default as well. 8. Do not over train. Working out for more than an hour forces your body into a catabolic state where muscle is burned for energy, not fat. This has been proven. Less is more. I have been a reader of the magazine "Mens Fitness" for years and often find new and interesting ideas regarding excersice, nutrition, etc in it. I would highly recomend it to anyone who wants a balanced approach to fitness. Here is a sample workout. Try it before you knock it. I have. http://www.mensfitness.com/workout/114 Also general tips that pretty much echo what I said above: http://www.mensfitness.com/bulk%20protein/fitness/beginner_weight_training/185
I went hiking all day yesterday at Jones Gap - 12 miles, and a SERIOUS sweat and great workout. Plus, spending the day at about 3k feet above sea level and seeing hawks circle BELOW YOU, well, it's eye-opening to say the least.
I mix mine up as much as possible in order to avoid boredom... Yesterday: 1/2 hour on the tread mill. First 15 minutes was broken down into 1 minute walking with 10-11mph sprints. Second 15 minute set was as follows: 6mph: 1 minute at 0 deg. incline 1 minute at 2 deg. incline 1 minute at 4 deg. incline...up to 15 deg., you get the point. Then back down, and again. Kicked my ass. Then it was onto the weights. - Christopher
Sissy! 93 was the LOW here last night. Here's wunderwoman's cats during the off-season, working on their tans... Image Unavailable, Please Login
I've been going to the gym for about 3.5 months...I'm 5.10 and @ 160 lbs I didn't want to lose anything but just tone up... I'm doing 15 - 20 mins of cardio on the elliptical or treadmill (usually I have it so that I burn through 300 calories - not sure how accurate the count is but it's supposed to be based on body weight and the level). After that I go 40-50 mins through exercises - one day back/biceps the other day chest/shoulders. I have a spreadsheet with 3 exercises for each of back, biceps...etc. and I do 2 and 2, then alternate between the exercises. I also do abs (about 200 crunches in 4 x 50 with slight differences between each of them, basic ones vs. leg lifts, etc.) every 2 days. I do this 5 out of 7 days and the goal has been to run the other 2 days but for now I've just been resting...
I've now lost about 35 pounds of FAT and gained about 11 pounds of lean muscle. My body fat went from 24.1% to 13.7% (and falling)....so I think I have a handle on what works. Forget miracle supplements, bizarre diets and quick solutions...it took years to get heavy and it'll take many months to properly lose it....and you'll lose it so slow that you'll keep looking in the mirror and wondering when it's going to finally happen! You'll hear a LOT of advice from well-meaning people, I had a body-builder tell me that my swimming won't burn fat and is only good for coordination...these people mean well, but in the end it's really quite simple: EAT LESS, MOVE MORE...you don't have to get all scientific about it. A pound of fat is 3,500 calories and you can generally metabolize and burn about 1.5 pounds of true FAT each week. When you cut carbs drastically you deprive your body of it's main fuel source...which is stored as glycogen. For each gram of stored glycogen you require 3 grams of water...this is why low-carb diets result in quick losses; it's mostly "water weight". When you return to eating even healthy, your body replenishes these energy reserves and up ya go again. Just eat healthy, eat right and exercise regularly. I've read a LOT of books, much about losing weight and avoiding heart attacks. All these books have common material/issues. Overall, a book called "UltraMetabolism" has been the most thorough. Quick tips and general info: You don't need NEARLY as much protein as we're led to believe....about 10 ounces per day and you're set. The reason many diets push protein is because it's a poor source of energy/calories. Between fats, carbs & protein, protein is your least caloric and takes more energy to digest. Still, eat turkey, chicken and fish...avoid fatty meats. Don't fear "healthy" carbs....eat fruit; the natural fiber inhibits quick digestion, gives you natural energy and keeps you feeling full. It's FULL of nutrients, vitamins & minerals. Eat vegetables too, if you can put up with the mediocre taste...but don't fret if you aren't grinding like a rabbit. Eat nuts....not huge amounts, but the fiber, oils, healthy fats and other things are great for you. Avoid the "white menace".....sugar, white rice, pasta, potato chips and most processed stuff. You really want to eat whole foods. Each morning I start-off by having a bowl of low-sugar oatmeal where I add a mixture of wheat-germ, bran fiber, flax-seed meal and lecithin. Then I drink 1/2-cup of orange juice with a tablespoon of Green Vibrance...that'll keep you full half the day! Throughout the day eat small meals of lean meat, fruit and healthy stuff. Weight-lifting is VERY good for you and despite what people think, it doesn't take much to reap the benefits. Try to hit weight 2-3x per week. Every day you should find some way to get at least 1/2-hour of cardio...and try to get it in during the morning; it's stem appetite and get your metabolism fired-up. My activity schedule: Mon: weight-training, racquetball at night Tues: mountain bike riding & swimming Wed weight-traiing, racquetball at night Thurs: mountain biking & swimming Fri: sometimes weight-training, swimming Sat: mountain bike riding, swimming Sun: rest I mix it up and often swim laps whenever I'm in the pool. Exercise isn't just about burning calories....it's also about working your cardiovascular system, respiratory and other systems. It'll release endorphons and overall make you feel GREAT. It should (oddly enough) decrease appetite too. But bear in mind: your body is very efficient and exercise will eventually stimulate more hunger to replenish lost energy....in the end, it's mostly what you put in your mouth that dictates your weight! Feel free to contact me for any questions! My tryglycerides have gone from a staggeringly dangerous 480 down to 145, my cholesterol is great and everything is coming together. If I can do it, you can to! The first month is tough because you have to break old habits....but once you get into it and start seeing results, it gets easier and easier and even addicting! Good luck! - Steve
Steve speaks truth I dropped my body-fat from 25% - 15% so far this year (and still dropping), eating wiser, and riding a lot of miles on a trainer, on the road, and the dirt. eat less, burn more. http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/1579542700/ref=pd_bbs_sr_1/102-3043996-6893730?ie=UTF8&s=books&qid=1183956536&sr=8-1 For me - it's about a healthier heart and lungs to live and see grandkids. Just nailed a few ugly hills that were taunting me for a few years - fun and lighter!
John, I need to get back into a regimen in a bad way. Today was the final straw when I threw out my back playing with my kid--all 14 months and 20 pounds of him. I'll do some lame challenge with you if you want. But I need to kick myself in the a$$. I've always exercised and stayed in shape, but our new business has killed that for me, and I can't stand it.
I do a 5 day split. MONDAY: Chest / Biceps / Calves / Abs / Cardio CHEST___ 1) Incline Bench Press 5 sets x 10 2) Flat Bench Press 3 sets x 10 3) Flat Bench Flys 3 sets x 10 4) Incline Bench Flys 3 sets x 10 5) Dumbell Pullovers 2 sets x 12 Biceps___ 1) EZ Curls 4 sets x 10 2) Seated Alternate curls 4 sets x 10 Calves___ 1) Calf Raises 5 sets x 20 Abs___ 1) Crunches Cardio___ 1) Bike 60 min TUESDAY: Legs / Abs / Cardio Legs___ 1) Squats 5 sets x 10 2) Hack Squats 4 sets x 12 3) Leg Extensions 3 sets x 12 4) Leg Curls 3 sets x 10 Abs___ 1) Crunches Cardio___ 1) Stepper 30 min WEDNESDAY: Back / Abs / Cardio Back___ 1) Bent over dumbell rows 3 sets x 10 2) Wide grip lat pull downs 3 sets x 10 3) Machine Rows 3 sets x 10 4) Hype extensions 3 sets x 10 Abs____ 1) Crunches Cardio____ 1) Treadmill 30 min @ 2% up-grade THURSDAY: Shoulders / Triceps / Calves / Abs / Cardio Shoulders___ 1) Barbell shoulder press 3 sets x 10 2) Dumbbell shoulder press 3 sets x 10 3) Upright rows 3 sets x 10 4) Standing laterals 3 sets x 10 Triceps___ 1) Skull crushers 4 sets x 10 2) Triceps behind the head press 4 sets x 10 Calves___ 1) Calf Raises 5 sets x 20 Abs___ 1) Crunches Cardio___ 1) Elliptical trainer 45 min FRIDAY = OFF SATURDAY: Make up day / abs / calves Make up___ 1) hit body parts you missed during the week Abs___ 1) crunches Cardio___ 1) Bike 10 min 2) Tredmill 10 min 3) stepper 10 min 4) Elliptical trainer 10 min SUNDAY = OFF Thats about it.....
Congrats TJ....doesn't it feel great!!!!! I too am motivated by the health aspects as well. One thing to consider....if you bike slowly, after a period of time, your body is more inclined to burn fat as the reserve fuel....so there's nothing wrong and it's reguarly prescribed to do your cardio at a slow/med rate to more optimally target fat-burning. YET, you can also do High Intensity Interval Training (HIIT) which will burn more fat and stimulate your metabolism...keeping your body burning fat long after you're done riding. So ya know what, the bottom line is very simple: EXERCISE IS GOOD FOR YOU...either way, any way...as Nike says Just do it". Move more, Eat less, eat right....people & programs will try to sell you on some magic formula, program, supplement or combination of all these...but in the end it's not elaborate science, just determination, dedication and a will to do the right thing. Threeasy, it's what comes afer too-easy...get it?
