Health & Physical Fitness/Training Thread

[Snydershrugged]

OK team, I need some help designing a workout plan.

Here are the limits. I leave for work before 5 AM so mornings are out and I estimate I have roughly 45 min on Mondays, Wednesdays, and Fridays to workout in the evenings. Tuesdays, Thursdays and Saturdays are a couple hours of Kung Fu.

I have lost over 60 lbs and eat right but am stuck at a standstill with fat/weight loss at around 172-175 depending on the day I weigh in.

I would like to lose more fat and gain more lean muscle mass while keeping myself fit for Kung Fu.


ideas?

(thanks in advance!)

 

[Burgundy Burner]

I need to avoid temptation - argh!

I went to early services at church this morning. I'm an early riser and it's nice to find a congregation that has an early service. However - there is one problem. Between the early service and later service, they have a period of time when doughnuts, coffee, and OJ are served. Well, I had two doughnuts this morning - ugh, not a smart move. It's not much, but feeling guilty about it.

 

[Elephant]

Booo! I thought you were gonna tell us about some hot chick and provide pics!

 

[Special K]

I've had to put Cross-training on the back burner for the past month and likely for another month or 2 due to my shoulder issues. Definitely not happy about it, but maybe it's good for me to mix things up. I'm working out with a girlfriend now who's big into weight lifting, so I've been lifting heavy with her 4 days a week (I'm not lifting w/her on the chest or shoulder days, obviously) and doing my best to incorporate 2 HIIT sessions a week of "full" body light resistance training, focusing more on the anaerobic intervals. Trying to do 30 min. cardio 3-4 days a week as well.

Today's workout, biking into the gym 30 min. Had to catch a ride home because I was too spent after weight lifting to bike back. Yeah, I suck, lol.

Arms
1. Narrow push-ups (on smith machine) 4x15
2. Tricep Press 4x8
3./4. Cable Single-Arm Tricep Extension super-setted w/ single-arm reverse grip cable tricep pulldown (ea. exercise 3x8)
5./6. Skull Crushers super-setted w/close-grip bench press (ea. exercise 3x8)
7. Dumbbell Alternate Curls 4x8
8. Dumbbell Hammer Curls 4x8
9. Barbell 21's 2 sets

ABS
1. Hanging Leg Raises 2x25
2. Dumbbell side bend 2x25 ea. side
3. Russian twists w/medicine ball 2x25

OK team, I need some help designing a workout plan.

Here are the limits. I leave for work before 5 AM so mornings are out and I estimate I have roughly 45 min on Mondays, Wednesdays, and Fridays to workout in the evenings. Tuesdays, Thursdays and Saturdays are a couple hours of Kung Fu.

I have lost over 60 lbs and eat right but am stuck at a standstill with fat/weight loss at around 172-175 depending on the day I weigh in.

I would like to lose more fat and gain more lean muscle mass while keeping myself fit for Kung Fu.


ideas?

(thanks in advance!)

Look up HIIT (High Intensity Interval Training) routines on the internet. These routines incorporate compound strength training movements with anaerobic exercises (like burpies, mountain climbers, box jumps, etc.). I prefer these routines because they rev up your metabolism and knock out your strength training and cardio in one fell swoop and last less than an hour.

 

[Goaldeje]

All right my BGO brethren and sis-tern (?) I need some help. I have been doing very well with losing weight over all, but I still have a far-too-big belly. Here is what my workout regimen is right now. M-W-F I do ActivTrax at the Y, which is a minimum of 20 minutes Carido, then about half an hour of a combo of free weights and nautilus (rotating machines and exercises), and finishing up with 10 minutes of various crunches. This seems to be working well, but ActiveTrax will not give me a workout more often than every other day. So Tues and Thurs I'm stuck doing an hour of Cardio or doing what I did this morning: my own mini-version of my ActivTrax workouts.

I suspect my time could be better spent on those "off days" concentrating on my belly. A friend of mine who is a fitness nut showed me how to do crunches on the balance ball (they suck), so I did 30 of those today, as well as the medicine ball twists (50 today). I did a little resistance band work as well this morning. She also showed me roll-ups - I did not do those, I actually LOL'd at her when she showed me and asked me to try.

Anyway, I could use a little guidance or some suggestions for what to do on those off days to get me to my goal (which is NOT a six pack, I'm just tired of having a keg there).

 

[Snydershrugged]

Look up HIIT (High Intensity Interval Training) routines on the internet. These routines incorporate compound strength training movements with anaerobic exercises (like burpies, mountain climbers, box jumps, etc.). I prefer these routines because they rev up your metabolism and knock out your strength training and cardio in one fell swoop and last less than an hour.

Thanks for the leads! I looked up about 8 different workout routines to try. (Im desperate and upset at myself for gaining a little recently)

Now I need to youtube I think so I can see how to actually do the exercises.

Thanks again for your help!

 

[Henry]

All right my BGO brethren and sis-tern (?) I need some help. I have been doing very well with losing weight over all, but I still have a far-too-big belly. Here is what my workout regimen is right now. M-W-F I do ActivTrax at the Y, which is a minimum of 20 minutes Carido, then about half an hour of a combo of free weights and nautilus (rotating machines and exercises), and finishing up with 10 minutes of various crunches. This seems to be working well, but ActiveTrax will not give me a workout more often than every other day. So Tues and Thurs I'm stuck doing an hour of Cardio or doing what I did this morning: my own mini-version of my ActivTrax workouts.

I suspect my time could be better spent on those "off days" concentrating on my belly. A friend of mine who is a fitness nut showed me how to do crunches on the balance ball (they suck), so I did 30 of those today, as well as the medicine ball twists (50 today). I did a little resistance band work as well this morning. She also showed me roll-ups - I did not do those, I actually LOL'd at her when she showed me and asked me to try.

Anyway, I could use a little guidance or some suggestions for what to do on those off days to get me to my goal (which is NOT a six pack, I'm just tired of having a keg there).

I'm no expert but I would say having 'off' days is fine because you need to give your body recovery time to tone and build muscle. I'd suggest going full cardio on your off days. Walk or run or do Insanity or something.

Maybe someone who's more of a guru at this can be more specific.

 

[Elephant]

Goal, the belly fat needs to be addressed in diet as much as cardio. Cardio is imperative, but the foods eaten are what is leading to the belly fat. That should be a considerable focus when trying to eliminate it.

 

[Goaldeje]

I have been, El. I'm on Weight Watchers, and with the exception of last week, have been doing phenomenally well at it. My arms, legs, butt, face, etc all look light years better than they did in January. And my stomach looks better, but it's still too big. I'm getting there, just starting to get a little impatient, that's all.

 

[Elephant]

I have been, El. I'm on Weight Watchers, and with the exception of last week, have been doing phenomenally well at it. My arms, legs, butt, face, etc all look light years better than they did in January. And my stomach looks better, but it's still too big. I'm getting there, just starting to get a little impatient, that's all.

You eating wheat?

 

[Goaldeje]

Not much. Didn't have much of a choice last week, but I have less than one item with wheat each week (avg one per 2 weeks).

 

[Win4us]

I don't see how in the hell some of you can go without breads and the like. Jeebus I'd die without my biscuits and noodled soups.

 

[Goaldeje]

It helps if people don't talk about it in loving ways.

 

[Boone]

I have not done squat in 3+ weeks but haven't gained any weight. Gotta get back to it!

 

[Win4us]

It helps if people don't talk about it in loving ways.

My bad Goal, was meant as a hats off to ya applaud instead of a rub it in remark.

 

[Goaldeje]

It's all good my friend, just messin' with ya.

 

[Win4us]

1/2 hr on stair master then another 20 on elliptical. Feel pretty good other than its 830 at night and 102 degrees.

 

[Snydershrugged]

Back to running some more again, this time adding in more sprints and hills. I'm in training for a full contact Tourney in September and I am still not in good enough condition if the fights last more than a few minutes.

Kung Fu 4 days a week at 1.5 to 2 hrs each class, also hitting an hour or 2 on the off days with mainly forms practice and moving meditation (like Tai Chi style). I still need to beef up the strength training. I like the look of the HIIT stuff but havent learned the workouts nor gotten the equipment yet. Thus far all strength stuff has been body weight drills (pushups/pullups/crunches/lunges etc)

Maintaining weight around 175 or a bit lower. I am desperate to lose these freaking huge love handles! I feel like an f'in Man-Pear and I dont like it!

 

[Henry]

If you are working out 1-2 hours a day every day then you, sir, are no man-pear.

Sent from my SGH-T999 using Tapatalk 2

 

[Snydershrugged]

If you are working out 1-2 hours a day every day then you, sir, are no man-pear.

Sent from my SGH-T999 using Tapatalk 2

You would think so, but the stupid mirror puts up a good argument! To be fair though, a lot of the "workout" is not too cardio and more for form. It still has positive impact on me physically, but not as much in the fat loss area that I would like. I'd say out of the 2 hours, maybe 45 minutes is solid intense burn.