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-- Working Out Thread Part II
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Originally posted by Orbax  helps you do more weight without losing hand strength |
yeah after a good workout doing shrugs, side bends, deadlifts, tbar rows...your hands just cant take it
oh today:
Incline DB press; 4x10 60s
tbar rows
1x10 45
1x10 90
1x10 105
1x10 135
1x10 90 (still trying to find right form and weights lol)
incline db fly
1x10 35s
3x10 50s
seated rows
1x10 90
1x10 105
1x10 120
1x8 135
DB shrugs
2x10 50s
then i was all tired so just quit 
fuck you its my birthday i can do t`hat
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| Originally posted by Orbax fuck you its my birthday i can do t`hat |
Had the best back workout I've had in a long time earlier tonight.
Back
Seated Rows:
10x120
9x135
8x150
Bent-Over DB Rows:
8x45
8x50
6x55
Chins:
BW x8
BW+35x7
BW+50x5
Deads:
135x8
185x8
225x5
225x5
245x3
Triceps
Skullcrushers:
8x75
6x85
5x90
Kickbacks:
5x15
7x10
8x10
I was thrashed after Deads. I have a feeling I'm going to be paying for it tomorrow and the next day. But damn it felt good!
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| Originally posted by Orbax helps you do more weight without losing hand strength |
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| Originally posted by Orbax seated rows 1x10 90 1x10 105 1x10 120 1x8 135 |
ok... i havent posted in this thread in ages but i need help. i want to lose weight. i am 5'6" and i weigh like 142 lbs and i want to lose about 20 lbs.
so far i have beeen walking mostly and doing the elliptical machine when i can't get a treadmill (about 1 hr, 3-4 times a week). I've also been mixing it up with some hiking and snowboarding. yesterday i started doing yoga as well to try and work on strength and flexibility.
i am trying to cut back on how many calories i intake but i have a lot of trouble controlling what i eat. i am trying to cut back on sugar (there always seem to be cookies and candy nearby when i am at work) and cheese. and i am trying to eat more fruits and vegetables.
i really dont want to gain muscle, and i dont want to be strong. i just want to look good and fit in my skinny clothes again. am i taking a good approach to achieve this or should i do more? is cardio the best way to burn fat and lose weight?
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| Originally posted by butterfly ok... i havent posted in this thread in ages but i need help. i want to lose weight. i am 5'6" and i weigh like 142 lbs and i want to lose about 20 lbs. so far i have beeen walking mostly and doing the elliptical machine when i can't get a treadmill (about 1 hr, 3-4 times a week). I've also been mixing it up with some hiking and snowboarding. yesterday i started doing yoga as well to try and work on strength and flexibility. i am trying to cut back on how many calories i intake but i have a lot of trouble controlling what i eat. i am trying to cut back on sugar (there always seem to be cookies and candy nearby when i am at work) and cheese. and i am trying to eat more fruits and vegetables. i really dont want to gain muscle, and i dont want to be strong. i just want to look good and fit in my skinny clothes again. am i taking a good approach to achieve this or should i do more? is cardio the best way to burn fat and lose weight? |
...and men are naturally going to put on more muscle because of our testosterone levels...so really...you don't have to really worry about look un feminine from lifting light weights...
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| Originally posted by Floorfiller ok couple of things... you don't need to worry about getting big by working out with weights...think how hard all of us guys are working and we still look like shit hahaha ...and men are naturally going to put on more muscle because of our testosterone levels...so really...you don't have to really worry about look un feminine from lifting light weights...you're right cardio and diet are gonna really big for losing the weight. if you really wanna trim that fat off i can tell you how, but it won't be easy hehehe. seriously, you could lose that 20 pounds in a 4-5 weeks if you really worked hard at it, but you would have to be strict with diet and increase cardio...really that's all it takes. and really...you should add some kind of light weight training. although you won't get real bulky having a little more lean muscle will speed up you metabolism and make it easier for you to loose weight and keep it off.. |
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| Originally posted by butterfly well, do you think the yoga will help in place of weights? i have done weights in the past (i used to be an athlete) and even with low weights and high reps i was very unhappy with how muscular i looked. i guess i gain muscle easy. i am willing to go on a strict diet and exercise program. i have a lot of determination to do this right now. plese share your advice! i am going home in about 4 weeks and it would be awesome if i could look a bit better by then. (i have a feeling i might run into the ex) |
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| Originally posted by Nrg2Nfinit yoga will mainly help you increase the legnth of your muscle fibres.. loosen them up and increase your flexibility.. but i guess it dependes on the type of yoga you do.. some of that stuff can be intense.. just like pliates, and that would probably help in toning up. Cardio is definatley your # 1 priority.. try to slowly work up to running about 30 minutes a day.. until you break out a good sweat. (start off with 10 minutes.. then the next time 15.. then the next 20 .. etc) if you decide to do weight training.. just do very light weights.. maybe 8 - 12 lbs max.. depending on the excercise.. this will help you get your muscles working again. and will aid you, like Jason said, in hte trimming process. As for diet.. try to cut out alot of carbs and sugars... and replace them with hi protein foods. good luck |
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| Originally posted by butterfly i can't run, but i will try to walk fast enough to sweat. when i run, all sorts of things hurt and my heart rate goes over 200. i heard that if you work out too much in the cardio zone, you wont burn as much fat. is this right? |
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| Originally posted by butterfly well, do you think the yoga will help in place of weights? i have done weights in the past (i used to be an athlete) and even with low weights and high reps i was very unhappy with how muscular i looked. i guess i gain muscle easy. i am willing to go on a strict diet and exercise program. i have a lot of determination to do this right now. plese share your advice! i am going home in about 4 weeks and it would be awesome if i could look a bit better by then. (i have a feeling i might run into the ex) |
. you would be consuming 800 cals less each day...so over the course of a month..that adds up...
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| Originally posted by jonze234 theres these ads at my gym saying something like "keep your heart rate within your target to burn more fat" so im guessing that has something to do with your question. but i dont know how to figure out what your range is. have you tried a stationary bike? |
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| Originally posted by Floorfiller here is a little diet and routine i think would help you lose that 20lbs in a month... 1200 total calories eating 4 small meals a day 1200 x .50 = 600 / 4 = 150g / 4 = 47.5g of Carbs at each meal 1200 x .35 = 420 / 4 = 105g / 4 = 26.25g of Protein at each meal 1200 x .15 = 180 / 4 = 45g / 2 = 22.5g of Fat twice a day now just from my own experience and going off what my treadmill says hahaha...for every 300 or so calories you burn doing cardio, about 120 of those are from fat. of course that amount will increase if you are doing cardio in the morning on an empty stomach because you won't be burning off what you just ate. so...i would do some cardio every day if you can for like 30 mins lets say you burn around 300 total calories and 120 fat calories each time... 120 x 7 = 840 cals week one 120 x 7 = 840 cals week two 120 x 7 = 840 cals week three 120 x 7 = 840 cals week four 120 x 7 = 840 cals week five around 4,200 cals of fat burned from the cardio at a minimum... which is around 1.2 lbs of fat now eating that few of calories everyday...you're gonna also be losing weight...lets say right now you are eating a balanced 2000 calories diet, which you probably aren't hehehe . you would be consuming 800 cals less each day...so over the course of a month..that adds up...800 x 7 = 5600 cals less week one 800 x 7 = 5600 cals less week two 800 x 7 = 5600 cals less week three 800 x 7 = 5600 cals less week four 800 x 7 = 5600 cals less week five around 28,000 calls you aren't eating, and there for potentially burning... which is around 8 lbs of fat ok so hmmm...the numbers seem to be kinda low. i'd say that is the minimum amount of fat you'd burn...really i'm pretty confident you'd lose more then that. and really...i don't even know if that is rationalized completely hahaha...anyone see any problems with that? |
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| Originally posted by butterfly you dont think a 1200 cal diet is too low? usually they recommend likt 2000 cal. i have only just started counting today, but i remember when i was a swimmer, i ate like 5000 a day... |
" am willing to go on a strict diet and exercise program"
then why havent you lol kidding!
I dont think weights should be totally disregarded because your body tends to canabalize muscle before fat when looking for energy. Light weight workouts should help burn more fat and keep muscle.
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as for intensity i tend to do really strict form and hold the muscle contracted for prolonged periods of time for the first ones with the light weight. Then as the weight gets higher its a sharper explosion and longer negative with no hold at contraction.
Dunno how effective it is but it gets really hard at the end hehe
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| Originally posted by Orbax then why havent you lol kidding! |
yeah there is always the basic premise of 'dont eat so much and exercise more' at work here. A light breakfast of some fruit and a an egg or something, a lunch of 3 slices of turkey and some lettuce on toasted bread with a slice of cheese and a dinner of a chicken breast and a cup of cooked noodles. Should get you there. Like someone said keep that heart rate up and remember its about time 
Running is around 900 cal an hour
swimming 700
weights 600 if you arent waiting more than 40 seconds between sets and are doing light weights and lots of sets.
but yeah...the simple equation is burn more than you consume. and it should be pretty obvious when thats happening. I dont think yoga and pilates, no matter how painful they are , are aerobic enough to help you reach your goal. when i was doing extreme weightlossz0r i was losing about a lb day with running and working out and eating like.... 1/4 lb of deli meat wrapped in lettuce a day.
Its all about how hard you want to attack your fat@@
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| Originally posted by Orbax yeah there is always the basic premise of 'dont eat so much and exercise more' at work here. A light breakfast of some fruit and a an egg or something, a lunch of 3 slices of turkey and some lettuce on toasted bread with a slice of cheese and a dinner of a chicken breast and a cup of cooked noodles. Should get you there. Like someone said keep that heart rate up and remember its about time Running is around 700 cal an hour swimming 900 weights 600 if you arent waiting more than 40 seconds between sets and are doing light weights and lots of sets. but yeah...the simple equation is burn more than you consume. and it should be pretty obvious when thats happening. I dont think yoga and pilates, no matter how painful they are , are aerobic enough to help you reach your goal. when i was doing extreme weightlossz0r i was losing about a lb day with running and working out and eating like.... 1/4 lb of deli meat wrapped in lettuce a day. Its all about how hard you want to attack your fat@@ |
Hunger is a throat and mouth sensation. Its your brains addiction to eating. The fact that you can fast for 40 days and not die should tell you something hehe. You eat because youre bored, lonely, depressed...cheese, chocolate, and other things have opiates in them that make you feel good. Sugars and complex carbs are readily absorbed as energy and the resulting insulin spikes make you feel bad when you stop eating them.
too be honest a fast 1 time a week would probably do wonders for you. Do just light activity on those days and drink lots of water.
but yeah, hunger isnt necessarily an indication of your body requiring food 
well fasting too much can turn that muscle into fat if im not mistaken.. you body will tend to do that.. so eating healthy is key
if your having problems running.. try using the eliptical.. or swimming is also a good substitute!
keep us updated on your progress!
You should typically consume 11/12x your BW in calories per day when dieting. Any less and your body will go into starvation mode and begin to break down muscle. So if you eat ~1600-1750 cals a day, and keep a consistent cardio schedule, you will lose weight. You're not going to lose 20 pounds in a month, but you will lose weight every week in a healthy manner. There's much more detail that I could go into, but that's the gist of it.
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| Originally posted by Omegasox You should typically consume 11/12x your BW in calories per day when dieting. Any less and your body will go into starvation mode and begin to break down muscle. So if you eat ~1600-1750 cals a day, and keep a consistent cardio schedule, you will lose weight. You're not going to lose 20 pounds in a month, but you will lose weight every week in a healthy manner. There's much more detail that I could go into, but that's the gist of it. |
yeah. its just a bad idea if youre trying to gain muscle, which you arent 
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