Personal Weight loss- FOR SLEDDING SEASON!!!!!

[xrated]

Ruffy the idea behind breaking it down is really to target the individual groups. Nothing wrong with doing the whole body or half the body for a workout. but to see the most gains many focus on smaller groups of muscles and ones that work together.

You pair because something like the chest and Tri work with each other. Wouldn't make sense to kill your chest on Monday and then try to kill your Tris on Tuesday...you wouldn't benefit your tris, in fact you might hinder them by isolating them when they are all ready recovering from the chest workout.

When I was working out 4-5 days a week seriously on the split schedule I probably spent 1-1.5 hours in the gym...more if I BSed. Unlike Scott though I was working towards maximum strength and mass So I did 5x5 and rested up to 5 minutes between lifts. Other times I would focus on endurance adn would do 3x10 and only rest 1 to 2 minutes.

Of course if you want to save time and still have benefits you could do circut type lifting where you would go from bench to skull crushers and back for 3 sets. Then maybe decline/incline to pull downs, then for a finish pushups into dips, again all back to back for 3x10

 

[ruffryder]

Ruffy the idea behind breaking it down is really to target the individual groups. Nothing wrong with doing the whole body or half the body for a workout. but to see the most gains many focus on smaller groups of muscles and ones that work together.

Correct, I am just trying to get a feel for if or how much more exercises per body group is done with the example. I am doing 6 sets per body group. How many is done with the example Scott gave? Still 6? Just trying to compare for comparisons sake, nothing more.

I used to do it all in one night, and then go for a run afterwords, I would do this every other day. It worked well, but it is hard on the schedule, and makes your friends think you are dogging them.

 

[xrated]

Correct, I am just trying to get a feel for if or how much more exercises per body group is done with the example. I am doing 6 sets per body group. How many is done with the example Scott gave? Still 6? Just trying to compare for comparisons sake, nothing more.

I used to do it all in one night, and then go for a run afterwords, I would do this every other day. It worked well, but it is hard on the schedule, and makes your friends think you are dogging them.

It's hard for me to explain just how it breaks down....guess that's why I have spreadsheets. I'd post some various schedules I used if anyone knows how I can do that.

 

[yammadog]

It worked well, but it is hard on the schedule, and makes your friends think you are dogging them.

Don't forget $2 micro's tonight and $5 pizza.....$20 and you feel like working out....ton's of energy!! don't dog us for some BS workout....you get plenty of workout digging that POY out every year!! Maybe buy a back hoe and bury your sled every summer and then dig it out, like foxholes in the army....repeat...then, I might come over to watch as I drink my brew, just like in the winter on the hill......

 

[ruffryder]

It's hard for me to explain just how it breaks down....guess that's why I have spreadsheets. I'd post some various schedules I used if anyone knows how I can do that.

control - print screen, the paste into paint and save, then upload into photobucket and put the link here... That sounded easier then it looks typed out.

yammadog,

You are an inspiration!!

 

[Scott]

Xrated has a pretty good response.

Ruffy, 4 to 6 lifts per set is sorta a normal rule of thumb.
Before you begin your lift program, don't forget that ab, leg calf and 10 min cardio warm-up.
Just for the sake of argument...let's say you did 5 lifts per set.
Pick your 5 lifts (say wide grip bench , overhead tri press, dumbell chest flys, kick backs and decline bench)
Do 10 reps for each lift. Pick a weight that is hard to finish the 10 reps BUT make sure you have perfect technique...DO NOT CHEAT.


Set 1: lift 1, lift 2, lift 3, lift 4, lift 5 and then NO break and go right into
Set 2: ".............................................................................................."
Set 3: repeat again.

Now...you can call it a night OR you can develop set # 4, 5, and 6 with 3 more lifts that focus on the same complimentary muscle groups. Such as incline bench, dinner plates (which are similar to overhead press but you use a plate and lift just a little different), narrow grip bench etc.....

Same thing:
Set 4: lift 1, lift 2, lift 3, lift 4, lift 5 and then NO break and go right into
Set 5: ".............................................................................................."
Set 6: repeat again

No matter what...work yourself into muscle "treppe".
Trep is that thing when you get to rep #8 or #9 and for sure #10 when it's impossible to finish the rep and your muscles have nothing more and they are shaking and twitching when you are trying to finish that rep. THAT is when you are doing your muscles the most favor and accomplishing the most.

You NEED treppe to make your workout effective.
http://cwx.prenhall.com/bookbind/pubbooks/martinidemo/chapter10/medialib/CH10/html/ch10_5_1.html

You can really kick your own arse in less than an hour. If you do it right, you don't need to be in the weight room for more than an hour.

Just to be clear the focus of my regimens are for a balance of maximun stamina AND strength. ie...a 7 minute wrestling match...3 to 6 matches in a given tournament.

That's why I asked the aerobic vs anaerobic question earlier.
This article is too technical and doesn't put it into lay terms enough.
http://www.buzzle.com/articles/aerobic-and-anaerobic-respiration.html

There is so much more....but it's no easy enough to understand without talking chemistry. Which I am NOT going to do. LOL

 

[xrated]

See if this works before I do the photobucket deal.

Looking at it I never did simple 3x10s...looks like I did a lot of pyramid type deals working up the weight and really going for failure...the 5x5 was mass. To echo Scott you want to be really struggling to finish the last reps of the last few sets...I don't think I ever finished the last set of 5 ever. When I did the pyramids I started very light and increased the weight a decent amount with each progressive set.

Kinda wish I knew where my logs were so I could look at the weights.

Looks like I did Chest/Tri, abs
Shoulder/Bis
Legs and abs....this was my longest workout and at the time my favorite cause I was kinda twisted like that.
Back and forearms.

Though some people will say you can do back and biceps together.

Since I was going for weight gain, cardio was not high on my list...still I had to do it. I did mostly high intensity stuff. I was on the treadmill and busting ace to get my stuff done as soon as I could, lots of sprints involved. Also make sure and stretch after your lifts for the day and especially on leg day!

 

[PJ-Hunter]

So I started with 45 min. on the elliptical and 3 reps of benches and curls. I plan on increasing it next week, using this week as a "warm-up". I can do the elliptical, treadmill and stair climbers. I tried the stationary bikes but they are so ergomically incorrect I started to feel pain in the lower back.

I have lowered my food intake, last night I could only put down 3" of the 6" half a sub that I had. So lunch today is a leftover 3" sub.

I do a ton of walking at work, up and down slopes and stairs and on level surfaces. It's surveying so the terrain varies alot. I'd guess safely that I put on 2-4 miles a day just walking and carrying my equipment. Last week I was on the scale at 227 and last night I was at 223 so that is a good start, I guess. My problem area is just my mid-section (the gut and low/mid back. My arms, legs, neck and chest aren't flabby at all. Just the frigging gut.

 

[stem]

Many many good tips here, but as many before me has pointed out, keep it simple and think of what you stuff into your face.
Keep the food as clean and simple as possible, instead of buying a deep fried steak, how about a herb seasoned steak of pork meat? It's lean, tasty and actually good for you. Make the dinner plate ready at the stove and eat this in another room so you do not see that there are more food available. This helped me
It's all and good to lift weights but in this sport you need to have good condition, and therefore I'll recommend either a jog or a bike ride everyday.

 

[Scott]

Use a smaller plate.

You'll do better if you load up a small plate instead of a large dinner plate. Optical illusions will help...especially if you eat it slowly.

Eat natural, unprocessed foods too.

 

[PJ-Hunter]

Who deep fries steak? I always grill our meat, rain snow or shine. I need to have the wife stop making dessert

 

[ruffryder]

Who deep fries steak? I always grill our meat, rain snow or shine. I need to have the wife stop making dessert

It is called chicken fried steak... You need to get to know your meat son!

http://en.wikipedia.org/wiki/Chicken_fried_steak

 

[Scott]

HAHAHA.

 

[PJ-Hunter]

It is called chicken fried steak... You need to get to know your meat son!

http://en.wikipedia.org/wiki/Chicken_fried_steak

DER!!! Never thought of that, well I haven't eaten that in ages.

 

[ruffryder]

Don't worry, I used to think it was made out of chicken... ha ha.

 

[fasta76]

I know this was talked about but i figured i would chime in on the "pop" I used to drink about a pop a day. About 3 months ago i quit drinking them. AS of this weekend i have lost 27lb.. And feel a whole lot better. What i have started to do is drink green shakes.. Made up of fruits and any green vegtables you can find. Great to get the body clean.. And i feel so much better. If you want more info on the green shakes. do a google search on green smoothy challange.

 

[Chubby]

I also have lower back problems I am now looking into 3 disc replacement . I use a eliptical and a cyclops in the winter and summer Bike 150 miles a week + My back did hurt a little when I started biking but that is Not a bad thing, this is telling you that your lower back need to be worked on More. I am over 25% disabled without any surgery I have been this was for 25 years. Running is out of the Picture for sure but eliptical and Road biking has been My way . Good luck !!!!!

 

[CROW]

Can some of you guys list what you typically eat in a day? Breakfast is what gets me, I leave the house at 2 or 3 am...

 

[ullose272]

i was taking a few kinesiology classes and read alot into training, here are a few tips-
-go get som supps, whey protien being most important, fish oil, and a good multi-v, take a protien shake first thing in mourn, testosterone levels are highest when you wake up and your body is starved, the whey protien is fast acting and will work with testosterone to rebuild and jumpstart your metabolism for the day, also protien keeps you feeling full longer. take the multi-v and fish oil as directed. and dont forget the post workout shake.

-dont kick out the beer!!!! recent studies have shown that a couple of beers a night help fight prostate cancer and help heart health. with little affect on weight loss. but dont consume within a couple hours of working out because it will stop your muscles from taking in protien

-drink coffee!! dark and black. dont add anything. coffee has been linked to warding off cancer. and the caffeine will increase your metabolism. coffee has been found to be great for you.

-dont do long interval cardio. do sprints, 15-20 min of near max intensity is waaayyy better than 45-60min of lower intensity

-weight train!!!!!!!!!! weight training burns calories for up to 36 hours after doing it. while cardio is only a couple hours.

-target at least .75 grams of protien per pound of your body weight goal. keeping in a low cal/lowcarb diet. this will force you to eat lean meat and fish.

-and if your traing for sledding. try doing movements that mimmic sledding! also try more combo movements instead of isolated movements.

look into some mens fitness mags. they have some good info sometimes. if you can get past the ads

 

[milehighassassin]

So, I need to drop 25-30 pounds that I gained when I hurt my back. I can walk, run or jog, even ride a bike. I cannot use a rower or do any activities that strain my back, for example lifting certain ways.

I have tried several things but not losing much. I don't eat chit and I can curb the soda. Generally I only drink the crap on weekends. The place where I work provides me a cooler and as much water and Gatorade that I can handle, so I drink that.

I am trying to figure out a way that I can shave it off quickly without eating 4 teaspoons of food a day. I hate diets and I don't have the willpower to change it drastically. Plus, I live in an area where buying certain products is impossible.

Are there any gurus here that have some advice? I'm between 6' and 6'1" and weight about 220 in my shorts. Plus I'll be 37 in a couple weeks. So any advice would be greatly appreciated.

Cut the Gatoraide completely. Starving yourself will not help you lose weight. Your body will think that you are in survival mode and try not to burn calories. You want to eat 6 meals a day. With that said, meal= something light. you litterally want to GRAZE all day long but don't eat junk. Try to cut the carbs out of your diet. No carbs later in the day, say after 3:00 pm. Later in the day all you want is protein and veggies. NO FRUIT! (they have a lot of carbs/sugar in them)

Focus on lots of water, lots of protein, and a lots of veggies. Fruit is fine if you eat it earlier in the day. It helps to be active, workout. cardio and weights or strength training. Start slow. I like to finish all my workout up with a protein shake. Be carefull with a lot of those protein bars and "health" drinks. Many of them are loaded with carbs. I prefer milk and 100% whey protein powder. Water is better but I can't stand the powder with water. I use 2%, again for taste, lower % would be better.

If you eat all day long (small meals) your metabilism will stay active. If you eat too much or stop eating it will stop.

Be carefull that you don't get too much dairy either, it has a lot of fat in it. Fat and carbs are bad.

Use a daily vitamin as well.


I myself am trying to drop a little weight, maybe 10 lbs. Last time I started dropping weight I hit the weight room pretty hard. I started gaining weight. I was lifting so much that my testorone started to rise, that causes weight gain. The lesson learned is that just weights will cause that, you really need to mix in some serious cardio if you are lifting AND trying to lose weight.