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The healthy lifestyle thread..... (pg. 4)
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| jerZ07002 |
| quote: | Originally posted by chimera66
I don't think low weights is worth anyone's time, seeing someone with 60lbs on the leg press makes no type of sense. doing more than 15 reps in a set really wastes time especially when you can do 3 sets of 8 - 12 (ideal). I'm not bulky at all and for lifting purposes I generally max out. |
i disagree....low weight high reps helps build muscle endurance which translates into lean muscles. Any good workout will combine high weight / low rep with low weight / high rep.
here's a simple analogy: you can't become a great marathon runner by sprinting. |
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| Stassi |
I don't visit the gym enough but I do Push ups and sit ups daily and go for a bike ride when I have the chance.
As for eating habits i cut out alot of the red meat and chicken I was eating and replaced it with Veggies and Fish.
I also haven't had a cigarette in over 8 months, so this past year I feel much healthier over all.
I do plan on joining a gym here in astoria. Any recommendations? I can get a sick discount at rock if i join there. |
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| Direct |
| quote: | Originally posted by yankeeBaby
(Ok so maybe I am just bored at work).....
....... but I have been thinking a lot lately about getting my ass back into shape. I am signing up for the NYSC gym this weekend. I have seriously gained ridiculous amounts since I quit playing sports in my 3rd year of college, and really want to get my sex-ay body back.
Any advice sharing for:
- fun workouts/classes,
-keeping motivated (esp if you work long hours),
-how to make the best of your workouts (some of us can only work out a couple times a week),
-healthy eating tips,
-caloric intake,
-healthy living in general, etc?
I am creating this thread not just for myself, but for anyone intersted....I am sure we all could learn from it :) |
As a professional certified trainer for over 5 years I would first like to congratulate you for making the decision to join a gym and having the interest in getting into shape. Either if its to lose fat, increase lean muscle mass, strength, endurance, flexibility, increase performance or just improve general vitality and longevity.
First things first is to take an assessment consisting of both subjective information (general and medical history, knee, hip, shoulder injuries ect, occupation, lifestyle and recreation)
objective information (personal data, body composistion) How much do you weigh? how much do you want to weigh? Your body fat%, ect.
When starting your workout. It is recommended to start with a warm up such as walking on a treadmill. It should be 72-96 hours before working the same muscle group.
Heres a sample that Focus's on imroving balance and core stabilization. (May be a little advanced for someone new to a gym)
Week 1&2
Day 1, Chest,Back
Db Press - 3 X 16
SL Pushup - 3 X 20-30
Stability Ball Sibgle Fly - 3 X 16
SL Pulldown - 3 X 16
SL Extension - 3 X 16
Stability Ball Prone Cobra - 2 X 16
Day 2, Calf,Core
Hanging Knee In - 3 X 20
Prone - 4 X 20 Seconds
Woodchop - 3 X 20
Calf Press - 4 X 20
Calf Raise - 1 X 75
Frontal Walking - 2 Minutes each side
Day 3, Bi,Tri (Strength,Size)
Db Curl - 3 X 12
Skull Crusher - 3 X 12
Bb Curl - 3 X 12
Close Grip Press - 3 X 12
Rope Curl - 3 X 12
Extension - 3 X 12
Day 4, Cardio
Sagital Walking - 2 Minutes
Frontal Walking - 2 Minutes Each Side
Reverse Walking - 2 Minutes
Light Jog - 20 Minutes
Day 5, Quads,Hams
Sagital Lunges - 2 X 30
Frontal Lunges - 2 X 30
Bosu Reverse - 2 X 30
Bb Squats - 2 X 16
SL Deadlift - 3 X 16
Ball Reverse Hyperextension - 3 X 16
Day 6, Delts,Traps,Forearms
Arnold Press - 3 X 16
Ball Prone Scaption - 2 X 16
Davies Test - 20 Taps
DB Shrug - 3 X 16
BB Wrist roll - 3 X 20 Seconds
R bb wrist roll - 3 X 20 Seconds
Weight Hold - 3 X 40 seconds
Day 7 Off
Hope this helps. |
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| chimera66 |
| quote: | Originally posted by jerZ07002
i disagree....low weight high reps helps build muscle endurance which translates into lean muscles. Any good workout will combine high weight / low rep with low weight / high rep.
here's a simple analogy: you can't become a great marathon runner by sprinting. |
can you honestly say doing 60lbs on the leg press is worthwhile? seriously that's ridiculous or even doing curls with 5lbs? |
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| Direct |
Power 3-6 Set 1-10 Reps
Maximal Strength 4-6 Sets 1-5 Reps
Hypertrophy 3-4 Sets 8-12 Reps
Endurance 1-3 Sets 12-25 Reps |
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| Miss Bliss |
Kelly, it sounds like you have a good start in terms of motivation going - which is probably the most important thing in terms of having the energy and determination to stick it out until you get results, to maintain results once you get them, and to go beyond your results into territories you've never been before... that is SO IMPORTANT, so congratulations ;) Try to work up even more motivation, it's super important.
A good thing that I always keep in mind is to FORCE yourself to go to the gym when you planned you would even when you don't want to, because once you get there, you'll be glad you did. Push through bad moods and bad days, set it as your goal that you want to prove to yourself that you are strong enough and have will power. It's such a great confidence boost and energy rush.
Setting short-term goals, like, I want to be able to run a mile without stoppping within a month, is really useful.
Good luck!!! :D |
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| magikb |
I joined the gym a couple months ago too Kelly. I was going religiously every day on my hour lunch (since I got the pup I need to work it into my morning schedule starting this week)
The gym is right beside my work, which got me motivated to get it done over the lunch hour and I felt so much better about it too.
I started eating healthy throughout the week, packed my lunch always so that I didn't have the urge to go get anything I shouldn't have.
At the gym I do 20-30 min cardio (running on treadmill), then every other day would switch which part of my body I work on. Usually Monday and Wednesday would be legs, lower body and Tues & Thurs arms, upper body, my abs I would work more than that.
I can't wait to get myself back into the habit of it. I just need to work it around my schedule of the dog and my 10 hour shifts at work. The hard part for me will be getting up at 615am every morning now so I can worry about my dog, get my stuff together, gym, shower then to work.. hahaha |
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| vtec junkie |
Yeah it's about friggin time I hit the gym again. Stopped working out about a year ago and lost about 10 pounds of muscle.:wtf: My metabolism so crazy that it takes me forever to gain weight but when I do it's all muscle. I feel so out of shape lately! :(
edit: thanks for this thread Kelly.....I'm gonna start doing push-ups tonight lol |
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| fr0st |
Well last october i hit the gym pretty hard dropped from 227 to 205lbs... Along with eating healthy... Now a almost a year of slacking off, but i have gotten back into i am at arround 190lbs which i still want to drop another 10...
I still eat pretty much what i want when i go out, but while at home I stick to fish/pasta/salad. Almost monk like. I have been loosing about 2lbs per week doing that. I am also going to the gym 1:30-2:00 each day.... Also taking back sports i kinda quit, well with a twist. Right now I am in the DR kite surfing.. In the winter I plan to go snowboarding full on... |
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| vtec junkie |
| quote: | Originally posted by fr0st
Well last october i hit the gym pretty hard dropped from 227 to 205lbs... Along with eating healthy... Now a almost a year of slacking off, but i have gotten back into i am at arround 190lbs which i still want to drop another 10...
I still eat pretty much what i want when i go out, but while at home I stick to fish/pasta/salad. Almost monk like. I have been loosing about 2lbs per week doing that. I am also going to the gym 1:30-2:00 each day.... Also taking back sports i kinda quit, well with a twist. Right now I am in the DR kite surfing.. In the winter I plan to go snowboarding full on... |
I plan on giving snowboarding another try this winter.... |
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| jerZ07002 |
| quote: | Originally posted by chimera66
can you honestly say doing 60lbs on the leg press is worthwhile? seriously that's ridiculous or even doing curls with 5lbs? |
well that's a little low, but maxing out is unnecessary. Instead of 5 pounds, 10 would be better.
I can curl alot more weight than 20 lbs, but every once in a while i'll drop down and do failure reps. Not only does it burn intensely, but putting up those last few reps are harder than putting curling 60 lbs just a few times. |
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| AY STAR |
i used to be a gym freak also
like i was never big big but i had nice definition
now i slowed down due to work days/hours and just being lazy lol
but i just stick to cardio and i ride my bike more insead of driving to places plus when i was younger i played soccer,handball and some tennis and those are all very very active sports ur consitantly moving so those are good sports
i think 2 things that help is eattin in portions, like dont over eat, and dont eat 2 hours before bed
like if u come out of a club at 4am and ur hungover and go get fast food then its no good and it builds up trust me
another really good tip is that guy from the workout fitness made simple
i had the 45 min fat burnin workout
like he does each body part 2 diff exercises for like 2 sets
all in 45 min so theres only like a 30 sec break inbetween
it keeps ur heart rate up
thats somethin i would deff recommend |
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