The official Workout, Exercise & Diet Thread...
- Thread starter Anthony
- Start date
The best thing you can do for weight loss is get your muscle mass up and take a good look at your diet. And when I mean a good look, your diet is the biggest factor, even if you "go hard" in the gym. You getting enough protein? The right amount and TYPE of carbs? Healthy fats full of omega 3's? Shortcuts only work short term.
Of course, if you're looking to dehydrate yourself and feel wired then go for the weight loss pills.
Are you skipping leg days on us? Where's yo glutes and quads at? Of course your arms look good though.OH YEAHHHHH JT
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danieljardim
New Member
When you guys think is the right time to switch exercises?
You work on a machine until you lift all the weights, you changed every certain amount of weeks or just when you get bored of it?
You work on a machine until you lift all the weights, you changed every certain amount of weeks or just when you get bored of it?
danieljardim
New Member
I need to loose 100 pounds.
ideally your are to use workout all of the muscles in your body in rotation if you will. one day do bicep and triceps (using various methods to workout those muscles) then move core workout, then legs, ect. most people who do this don't max out one machine those who do don't use cable machines and go to weights thus weight max possibilities are insane
I have goals. Goals drive which exercises I do. I also consider my liked and disliked exercises. Then I make sure I do more of the ones I dislike. Why? Because I probably suck at them more which is why I dislike them in the first place. Mind you, I don't do inefficient exercises like the hip adductor/abductor machine because that's a waste of my time, and everyone's time by the way. lol.
Regarding specific muscle group exercises - lets say triceps: I'm on a 4 week rotation, where I will do one type of exercise for 4 weeks, changing the reps and the weight used weekly.
Example: The exercise is parallel bar dips.
Week 1: 5x15
Week 2: 5x12 (increase weight, or remove assistance)
Week 3: 5x10 (increase weight again)
Week 4: 2x8 (de-load, use week 1's resistance level)
Then the second cycle I will choose a different exercise, like plyometric tricep pushups. I'll do the same thing, usually just increase the reps for plyometric type but if I choose to do straight tricep pushups I would increase the weight and reps weekly until week 4.
There's enough variety of types of exercises that can be done for each major muscle that will not leave you bored. I push through the ones I dislike (like skull crushers) because I know the next cycle will have something I'm looking forward to.
Don't waste your time trying to max out weight on machines. If you can do super heavy weight on a machine, you should probably switch to using a barbell or dumbells - they will make you more efficient in your movement patterns, strengthen your core which is the key to increasing strength and not hurting yourself (like your back, neck, hip, etc.), and you can load up those to basically the limit - get you strong. Just take a crash course (aka, look on youtube, ask a trainer) on how to lift if you've never stepped foot into a squat rack or onto a lifting platform.
The biggest tragedy is wanting to go to the gym and being excited, but not having a plan. Having a plan with realistic, attainable, time sensitive and specific goals are what keep you going back when you just don't wanna.
Priorities for you:
1. Change your eating habits and have your blood work done/get your health checked out by a doctor. You needa know your baselines in order to know how much you progress. There's more important numbers than weight here.
2. Cardio and Strength training together. You'll have a decent base of strength, since it does take a good amount to carry that amount of extra weight. So that's good news!
danieljardim
New Member
Had blood work done last month, I'm totally healthy besides the weight, no diabetes, no high colesterol, blood pressure is perfect.
Diet wise, so far I completely cut the soda and started drinking a lot of water. Aslo trying to eat health snacks in between meals (mostly nuts).
My Gym is great, they offer free nurse with health checks and everything (but i had my blood work done by a outside doctor) but I feel like my trainer is a little clueless.
danieljardim
New Member
10 years ago I was very active person going to the gym at least 3 times a week, playing soccer twice a week and judo/jiujitsu classes every weekend.
But at the gym I always had a trainer that was on top of everybody (was a small neighborhood gym), now doing by myself, I know how to do the exercises but just don't when to switch or choose the right one. (i've being told by several people that I have to do more reps than weight to keep my heart rate up, so every single maching I've being doing 3x15 repetitions)
I've lost in the past month 6 pounds (I gained some lean muscle and lost about 5% of fat), the nurse said I was on the right track. I just don't want to hit "the wall" too soon.
Excellent to hear that you've taken the steps to track all the other health related numbers and that you have an athletic background!
If it's been a month, and you've kept on track with cutting down the soda and improving your snacks, think about next what you want to change in your eating habits and start incorporating that - I know breakfast tends to be the easiest for me to change habit wise. I don't know what your breakfast is like but if there's no protein and it's carbohydrate loaded like most of North America try replacing some carbs with protein at breakfast. Eggs are super duper and the yolks will NOT increase bad cholesterol.
And I guess if you think you're trainer is clueless...you're probably right. May I ask what sort of exercise plan you are doing currently? That would help me get a better picture of what you might be confused about.
For maximal weight loss yes, you do need to keep your heart rate up. But that could be because you take little rest in between sets, are lifting heavier with fewer reps per set but increase the sets, or are in fact doing more repetitions per set. If you haven't done regular physical activity in 10 years then your first focus is core strength and stability, and perfecting movement patterns like hip hinge, squat, lunge, push, pull, and weighted carries. Don't get caught up in the details just yet!
Core strength comes from planks, weighted carries, and any dynamic lift. Machines do not help core stability. Your warm up should include core bracing movements - planks, "bird dogs/dead bugs", side planks. Not to tire you out, just to practice and gain stability. And depending on what you do that day, warm up the movement pattern you will be working.Then you would do your circuit of strength exercises, incorporating a weighted carry or some other core strengthening exercise (Weighted carries are great because they can be loaded heavy, don't require a lot of technique, and are great for athleticism and improving posture). Focusing on the foundation (a stable core is the key to lifting heavier, which leads to increase muscle mass, which leads to weight loss) of what you want to achieve (a strong lean physique) will allow you to do so more easily, with less chance of plateauing, and less likelihood of injury down the road.
konigralph
New Member
Great information here. I like the plants and core exercises..
danieljardim
New Member
Ok, a lot to cover here. Breakfast, before = cooffe at 6am and some unhealthy food out of the lunch truck at 9. now I'm having frozen breakfast sandwichs (200 cal each - meat egg and cheese) and handfull of nuts at 9.
Core exercises are a little hard for me because of the weight, also I have bad knees due to hamstring muscles are not stretched enough (more pressure to knees, I was suposed to do physical therapy but never did) and I have a little bit of a back problem due to a injury years ago carrying a heavy TV. So i pick the machines just for the fact of better support on knees and back (I tried squats initialy but I felt my knees were ready to pop out of its socket)
I'm gonna try to describe the exercise because I'm terrible with the names (principaly in english)
I start with 30 minutes on the eliptical with no resistance. I switch speeds every 2 minutes. So I start at 3.5 going up to 5.0, rate rate varies from 150 to 170.
Them I stretch
After that I work on 4 different machines.
First one is like doing bench press but on a sitting position. I do 3x15 straight foward and 3x15 upwards. (I alternate between them totallying 6x15)
Second I go to a pulling/row type of machine. The handles come from the top on a diagnoal (like a 11:00 o clock position) I do 3x15 pulling sideways (like a Y position with arms) and 3x15 of a straight foward shot (if I was passing a basketball on reverse).
Thrid I go to a stand up machine wich I do biceps 3x15 (the handles come from the ground) and triceps 3x15.
Forth I do leg press with little weight just to get legs moving.
Them I go home.
Whenever I'm home and don't work out, (I bought a Ab machine at walmart and being doing 3x25 just to get the body moving)
You got remember the fact that I have very limited time to work out due to 12 hour work day + 2 little kids at home with a lot of extra curriculum activities (homework, dinner, shower, swimming classes, soccer, breaking my balls).
I only have about an hour to spend at the gym, guarantee twice a week, sometimes very rare I can go an extra day.
well that is my story
I started swimming doing laps, I just don't have the time.. It takes me 2 hours by the time I get there, swim and go back home
Thanks for explaining more. Planks can be modified, and if done properly should help your back situation. Do them from your hands instead of your elbows (like the top of a pushup), and do them from your knees (on a cushioned surface) instead of your feet, or on an incline with a soft bend in the knees. Try to do 3x10s, resting 10-20 seconds in between. Repeat the process with both side planks. You should feel like you're bracing to get punched in the gut: keep your butt squeezed and rib cage in. Do this before you get on the elliptical.Ok, a lot to cover here. Breakfast, before = cooffe at 6am and some unhealthy food out of the lunch truck at 9. now I'm having frozen breakfast sandwichs (200 cal each - meat egg and cheese) and handfull of nuts at 9.
Core exercises are a little hard for me because of the weight, also I have bad knees due to hamstring muscles are not stretched enough (more pressure to knees, I was suposed to do physical therapy but never did) and I have a little bit of a back problem due to a injury years ago carrying a heavy TV. So i pick the machines just for the fact of better support on knees and back (I tried squats initialy but I felt my knees were ready to pop out of its socket)
I'm gonna try to describe the exercise because I'm terrible with the names (principaly in english)
I start with 30 minutes on the eliptical with no resistance. I switch speeds every 2 minutes. So I start at 3.5 going up to 5.0, rate rate varies from 150 to 170.
Them I stretch
After that I work on 4 different machines.
First one is like doing bench press but on a sitting position. I do 3x15 straight foward and 3x15 upwards. (I alternate between them totallying 6x15)
Second I go to a pulling/row type of machine. The handles come from the top on a diagnoal (like a 11:00 o clock position) I do 3x15 pulling sideways (like a Y position with arms) and 3x15 of a straight foward shot (if I was passing a basketball on reverse).
Thrid I go to a stand up machine wich I do biceps 3x15 (the handles come from the ground) and triceps 3x15.
Forth I do leg press with little weight just to get legs moving.
Them I go home.
Whenever I'm home and don't work out, (I bought a Ab machine at walmart and being doing 3x25 just to get the body moving)
You got remember the fact that I have very limited time to work out due to 12 hour work day + 2 little kids at home with a lot of extra curriculum activities (homework, dinner, shower, swimming classes, soccer, breaking my balls).
I only have about an hour to spend at the gym, guarantee twice a week, sometimes very rare I can go an extra day.
well that is my story
I started swimming doing laps, I just don't have the time.. It takes me 2 hours by the time I get there, swim and go back home
Good rehab for your tight hamstrings and back is something called a "goat bag" (I laugh every time I tell people about it). Basically, stand in an athletic position feet comfortable apart. Hold onto a kettlebell or dumbbell with both hands. Bracing your core like you would for a plank, have a comfortable bend in your knees. Push your butt back like you're going to push a button on a wall behind you. This movement is a "hip hinge". Keeping your back straight and core braced, gently lean forward while pushing your butt back, allowing the dumbbell to drop naturally (don't keep it against your torso). Hold this for a few seconds and do 5-10 of them. Video reference (note you don't have to keep the dumbbell in your navel).
https://www.youtube.com/watch?v=mgFxppyxb3Q
You're right - squats are too advanced right now for your injury history, but that doesn't mean you won't get there. The key is to ease into the exercises, usually working rehabilitation into the warm up (like the goat bag, like the planks). More on rehab for squats later
If you've got time, do a quick 3x20-50 step farmer carry after you've done all the other exercises. It doesn't take much time (5 minutes tops), and works you're whole body...it will get your heart rate up and it rounds out the program you're doing nicely. Start light, work your way up. Of course, if you're used to lifting 50lbs at home and walkin with it (ie. groceries or water softener salt bags), don't carry less than 50lbs. Just watch your form when you pick up the dumbells.
https://www.youtube.com/watch?v=nu_W5rL94hE
I'm unsure of what sort of Ab machine it is (there's so many), but if your curling your back do use it I would avoid it - it's just aggravating your injury even if you don't feel it right now. Do modified pushups, walking lunges (to a range of motion you feel comfortable), sets of planks instead, or something else...crunches and situps are one of the worst things you can do for your back - even if you've never hurt it.
I love to swim too but it does take up a LOT of time. If I sound anal about form, I apologize - it's the biggest pet peeve I have in the gym. It's not worth the pain/injury!
danieljardim
New Member
Thanks for all those great tips, I'm definitly "trying them at home". And don't worry about being anal about form. I have what I call Minor OCD, (just a little bit), if stuff is not perfect is not for me, I will guarantee you my form is gonna be as close as I possible can to be perfect.Thanks for explaining more. Planks can be modified, and if done properly should help your back situation. Do them from your hands instead of your elbows (like the top of a pushup), and do them from your knees (on a cushioned surface) instead of your feet, or on an incline with a soft bend in the knees. Try to do 3x10s, resting 10-20 seconds in between. Repeat the process with both side planks. You should feel like you're bracing to get punched in the gut: keep your butt squeezed and rib cage in. Do this before you get on the elliptical.
Good rehab for your tight hamstrings and back is something called a "goat bag" (I laugh every time I tell people about it). Basically, stand in an athletic position feet comfortable apart. Hold onto a kettlebell or dumbbell with both hands. Bracing your core like you would for a plank, have a comfortable bend in your knees. Push your butt back like you're going to push a button on a wall behind you. This movement is a "hip hinge". Keeping your back straight and core braced, gently lean forward while pushing your butt back, allowing the dumbbell to drop naturally (don't keep it against your torso). Hold this for a few seconds and do 5-10 of them. Video reference (note you don't have to keep the dumbbell in your navel).
https://www.youtube.com/watch?v=mgFxppyxb3Q
You're right - squats are too advanced right now for your injury history, but that doesn't mean you won't get there. The key is to ease into the exercises, usually working rehabilitation into the warm up (like the goat bag, like the planks). More on rehab for squats later
If you've got time, do a quick 3x20-50 step farmer carry after you've done all the other exercises. It doesn't take much time (5 minutes tops), and works you're whole body...it will get your heart rate up and it rounds out the program you're doing nicely. Start light, work your way up. Of course, if you're used to lifting 50lbs at home and walkin with it (ie. groceries or water softener salt bags), don't carry less than 50lbs. Just watch your form when you pick up the dumbells.
https://www.youtube.com/watch?v=nu_W5rL94hE
I'm unsure of what sort of Ab machine it is (there's so many), but if your curling your back do use it I would avoid it - it's just aggravating your injury even if you don't feel it right now. Do modified pushups, walking lunges (to a range of motion you feel comfortable), sets of planks instead, or something else...crunches and situps are one of the worst things you can do for your back - even if you've never hurt it.
I love to swim too but it does take up a LOT of time. If I sound anal about form, I apologize - it's the biggest pet peeve I have in the gym. It's not worth the pain/injury!