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re: What's your workout routine? Also any interesting /safe exercises to recommend
Posted on 1/31/17 at 7:05 am to athenslife101
Posted on 1/31/17 at 7:05 am to athenslife101
I do 5/3/1 4 days a week and try to ride a few miles on my bike every day.
0
Posted on 1/31/17 at 7:11 am to athenslife101
Don't make the mistake of focusing on typical cardio. Look how many fat people there are, slogging away on treadmills. It doesn't work.
Focus on HIIT cardio, and lifting heavy. Do compound moments(bench, squat, deadlift etc) and go betweeen 5-10 reps for each excercise. Focus your diet on protein and quality carbs and fats. Figure out your BMR and from there you can figure out how many calories you can cut down each day to start losing some weight.
Focus on HIIT cardio, and lifting heavy. Do compound moments(bench, squat, deadlift etc) and go betweeen 5-10 reps for each excercise. Focus your diet on protein and quality carbs and fats. Figure out your BMR and from there you can figure out how many calories you can cut down each day to start losing some weight.
Posted on 1/31/17 at 7:27 am to DrewDawg13
quote:
Don't make the mistake of focusing on typical cardio. Look how many fat people there are, slogging away on treadmills. It doesn't work.
Focus on HIIT cardio, and lifting heavy. Do compound moments(bench, squat, deadlift etc) and go betweeen 5-10 reps for each excercise. Focus your diet on protein and quality carbs and fats. Figure out your BMR and from there you can figure out how many calories you can cut down each day to start losing some weight.
All of this
Posted on 1/31/17 at 7:40 am to AZBadgerFan
I thought they were just a bunch of meat heads but I've found a good bit of useful information on workouts and nutrition from Men's Health. They are always trying to pimp their stuff, which makes sense since they need to make a profit, but you can glean a good bit of free info from their website and if you like them on facebook they post workouts; you can also sign up for free e-mails. This way you can get a bunch of info from them for free to see if it might be useful to you.
If you like what you see it's 2 years for $20 now for the magazine...
If you like what you see it's 2 years for $20 now for the magazine...
Posted on 1/31/17 at 7:55 am to athenslife101
2 cups of java back to back around 6:15 -7:00 am. Couch and iPad and News on TV in the background. Wash clothes and vacuum then mess around in the basement or in the side downstairs driveway with the boat, a trailer, a sweet convertible Miata, and a Tacoma 4x4. Turn some wrenches on some projects and go up and down stairs several time. Walk through the neighborhood casually swinging my noodle arms and sinewy thighs/calves. Sometimes I do butt clinches as I walk to work the glutes. And....that's all I can say about that! 
Posted on 1/31/17 at 7:57 am to frankenfish
Use this to get a good calculation on the calorie intake you need... BMR Calculator
Also, if you want something with structure, find someone with a copy of p90x and give it a try. First time I did it i dropped 35 pounds. Problem is that I got lazy again and had to start over, but I know from previous results that if you commit to something, then you will see results you want.
The key to it all though is simply moving more while eating better and portion control.
Also, if you want something with structure, find someone with a copy of p90x and give it a try. First time I did it i dropped 35 pounds. Problem is that I got lazy again and had to start over, but I know from previous results that if you commit to something, then you will see results you want.
The key to it all though is simply moving more while eating better and portion control.
Posted on 1/31/17 at 8:08 am to athenslife101
I normally just use the gym to shower and charge my phone. Shaving in the sauna works pretty well to.
Curls in the squat rack (this is the foundation for any workout)
Weird floor exercises
Grunt excessively
Blatantly stare at hot women in tight pants
Chest daily
I usually make a large circuit workout and complain when others hop on my machine
This about covers the basics, good luck
Curls in the squat rack (this is the foundation for any workout)
Weird floor exercises
Grunt excessively
Blatantly stare at hot women in tight pants
Chest daily
I usually make a large circuit workout and complain when others hop on my machine
This about covers the basics, good luck
Posted on 1/31/17 at 8:53 am to Darth_Vader
quote:
I've also got a 10 lb dumbbell I do curls with. I still can't lift it over my head but hope to be able to do so soon.
You can do 10 pound curls but you can't lift a 10 pound dumbbell over your head??
How is that possible?
Posted on 1/31/17 at 9:35 am to Mir
quote:
Hookers and blow
Already a thread on this.
Posted on 1/31/17 at 9:45 am to MWP
Work on movements...if you're interesting in things beside the typical powerlifting/body building/oly stuff. Practice carrying a kettle bell while stepping over or on to boxes/benches. Work on rotational movement with a landmine (most normal men have inefficient t spine flexibility). Push or drag a sled. Work on flexibility. Do various overhead presses with different things. Do various lifts from the floor with uneven weights or objects that aren't a barbell. Do variations of squats besides just a back/front squat.
Posted on 1/31/17 at 9:52 am to athenslife101
Monday- chest and tris
Tuesday- abs and cardio
Wednesday- squats till my legs melt
Thursday- shoulders and cardio
Friday- deadlifts and back
I work in biceps when I want to. I also do additional abs mixed in there. My reps and weight change every week and I increase the weights slightly after I hit every group for reps, volume, power and recovery (so every 4 weeks I increase). I also do stuff like power cleans at the beginning of my lift to work on explosion. And I actually do them correctly. None of that 5 x 10 crossfit bullshite. 3 x 5 at a decent weight.
As far as specific exercises: I do bench press, squats and deadlifts with auxillary exercises to support them. I'll also change up the variation of each lift. For example, yesterday I worked out my chest and tris for reps, so I did bench press and close grip bench at 3 sets of 10. Next Monday is chest and tris for volume. So I do bench press and incline bench at a higher weight for 5 sets of 5. There are a ton of lifts to do to hit every group with variation.
ETA: You have to eat properly as well. That is my biggest struggle. I'm a Cajun boy in Louisiana that loves to eat. I'm working on it and improved tremendously but it's a struggle.
Tuesday- abs and cardio
Wednesday- squats till my legs melt
Thursday- shoulders and cardio
Friday- deadlifts and back
I work in biceps when I want to. I also do additional abs mixed in there. My reps and weight change every week and I increase the weights slightly after I hit every group for reps, volume, power and recovery (so every 4 weeks I increase). I also do stuff like power cleans at the beginning of my lift to work on explosion. And I actually do them correctly. None of that 5 x 10 crossfit bullshite. 3 x 5 at a decent weight.
As far as specific exercises: I do bench press, squats and deadlifts with auxillary exercises to support them. I'll also change up the variation of each lift. For example, yesterday I worked out my chest and tris for reps, so I did bench press and close grip bench at 3 sets of 10. Next Monday is chest and tris for volume. So I do bench press and incline bench at a higher weight for 5 sets of 5. There are a ton of lifts to do to hit every group with variation.
ETA: You have to eat properly as well. That is my biggest struggle. I'm a Cajun boy in Louisiana that loves to eat. I'm working on it and improved tremendously but it's a struggle.
This post was edited on 1/31/17 at 9:59 am
Posted on 1/31/17 at 9:56 am to DrewDawg13
quote:
Focus on HIIT cardio, and lifting heavy
I can see where having more muscle mass burns more calories. I also know that HIIT does increase your metabolism for 24-48 hours after workout compared to lower levels of cardio. But it's like an additional 10 calories per hour at rest added to your typical metabolism. So for one day, you burn an additional 240 calories.
Figure you can do HIIT for 30 minutes and burn around 350 calories then add in that 240 calories, you get 590 calories for the day. I can run 5 miles and burn nearly the same amount of calories (going to take about 50 minutes compared to 30). Difference to me is I can run 5 miles every day. If I do HIIT (which I personally do for performance sake), I'm spent the next day. My legs are jello, and I usually swim on those days which most people aren't going to do. So if I wanted to day in and day out burn the most calories, I feel I can do more with typical cardio exercise. I can typically burn 600 calories a day when I'm not off the wagon, wheras doing the same with weight lifting and HIIT causes me to take more "off" days due to fatigue.
Burning calories is burning calories though. Not saying it isn't a viable method. Just depending on the time you have available and your cardio abilities, you can knock out more calories with a well structured cardio plan. I lifted weights for about a year (not meathead dedication, but I was consistent) and didn't see huge body fat reduction. I started focusing on swimming/biking/running for triathlon training, and I shed weight very quickly while eating whatever I wanted.
Posted on 1/31/17 at 10:23 am to KG6
None, because I cant find a fat person gym.
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