6-8 hours of fairly aggresive cycling per week. I'd like to get it to 10, but being lazy is easier.
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Do You Exercise Regularly?
- Thread starter iGary
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I haven't posted in here yet.
No I don't. I sit at the computer most of the day, or sleep. School is starting soon, so I really want to change my routine BIG time.
Today I ran for 30 mins for the first time in a while. It felt GREAT after I was done!
Once school starts I want to lose my fat, then once that's done I want to gain some muscle so I can be Sex-A-Fyed by the summer. I really hope I can stick to it. I'm going to TRY my best to eat as healthy as I can. The good thing is that 95% of what I drink daily is water. I RARELY drink soda, if I'm not drinking water I'm drinking apple or orange juice.
So starting now I will be working out regularly. I just hope I keep it up, and don't stop after a week like I normally do.
No I don't. I sit at the computer most of the day, or sleep. School is starting soon, so I really want to change my routine BIG time.
Today I ran for 30 mins for the first time in a while. It felt GREAT after I was done!
Once school starts I want to lose my fat, then once that's done I want to gain some muscle so I can be Sex-A-Fyed by the summer. I really hope I can stick to it. I'm going to TRY my best to eat as healthy as I can. The good thing is that 95% of what I drink daily is water. I RARELY drink soda, if I'm not drinking water I'm drinking apple or orange juice.
So starting now I will be working out regularly. I just hope I keep it up, and don't stop after a week like I normally do.
Since getting morning sickness my exercise routine has become somewhat defunct. However, now that I seem to be pretty much out of the woods for that I've started doing a Pregnancy Yoga/Pilates/Core Conditioning DVD that really works your butt, legs, and abs (just where I need it!). It's pretty good, but I hate how chipper the instructor is. "Get into this nice pose! Create a pretty picture!" Bah!
The instructor on this DVD was about 28 weeks pregnant in the video. Still, her cheeriness is just disgusting....
She even looks overly cheery on the DVD cover. That should have been the first sign....
I can't complain too much since she does a routine that can be adapted for all stages of pregnancy and post-pregnancy
She even looks overly cheery on the DVD cover. That should have been the first sign....
I can't complain too much since she does a routine that can be adapted for all stages of pregnancy and post-pregnancy
Mon, Tue, Wed, Thu, Fri. I work out in the mornings from 7am-8:15am. I play racquetball on Wednesdays and lift the other 4.
I go to the gym 2-3 times per week, and mostly lift weights. I have no weight problem, and just work out to try to make a sexier body. Plus it helps being stronger when moving stuff around.
I don't really feel like I've been progressing much in the past half year, so maybe if I describe what I do, someone who knows this stuff better can suggest a change. I'm 6 feet tall. More than a year ago I went from 155lb to 170 lb, but I have not since gained past 170lb. It's some bizarre ceiling I can't get over. Plus, I'm not really lifting more weights than before. The only progress I've made is transitionning away from machines that guide the movements, to free weights that require more balance and control.
Most of the time I do a 1.5+ hour workout where I do 4 sets of bench presses but with dumbells, then 4 sets of arm curls, then 4 sets of something like a sit-up, but on a machine where you sit in a chair and push a thing down with your chest. Then I'll randomly either do a squat thing or maybe a miltary press thing or whatever.
I aim for 15 repetitions in each set for the arm stuff, ramping up the weight each set. I try to lift as much weight as possible, and go until my arms stop working, each set. For the stomach thing, each set I just do 35 repetitions with about 200 lb.
Maybe I could do less reps and more weight. Or maybe I could do different exercises on different days. Or some combination of that?
I don't really feel like I've been progressing much in the past half year, so maybe if I describe what I do, someone who knows this stuff better can suggest a change. I'm 6 feet tall. More than a year ago I went from 155lb to 170 lb, but I have not since gained past 170lb. It's some bizarre ceiling I can't get over. Plus, I'm not really lifting more weights than before. The only progress I've made is transitionning away from machines that guide the movements, to free weights that require more balance and control.
Most of the time I do a 1.5+ hour workout where I do 4 sets of bench presses but with dumbells, then 4 sets of arm curls, then 4 sets of something like a sit-up, but on a machine where you sit in a chair and push a thing down with your chest. Then I'll randomly either do a squat thing or maybe a miltary press thing or whatever.
I aim for 15 repetitions in each set for the arm stuff, ramping up the weight each set. I try to lift as much weight as possible, and go until my arms stop working, each set. For the stomach thing, each set I just do 35 repetitions with about 200 lb.
Maybe I could do less reps and more weight. Or maybe I could do different exercises on different days. Or some combination of that?
If you want to be building muscle, you should be working with more weight and fewer reps. Find a weight to where you can do about 6 reps, and maybe do about 3 sets of reps. If you're doing a weight where you're doing around 15-20 reps, you're more toning muscle rather than bulking up. However, if you're looking for that "cut" look where your muscles are well-defined, continue the lower weight and 15-20 reps/3-4 sets 
Been there so here are some suggestions:MarkCollette said:
1. Work out every other day or at least M, W, and F.
2. Monday: Chest and Triceps. At least 2 different machines for each muscle group. Do 4 sets of increasing weights starting at 15 repetitions on low and progressing to 8 repetitions on highest. Hit your abs.
3. Wed: Legs and Shoulders. Again, at least 2 different machines for each muscle group. Don't neglect lower body or you might look pretty pathetic. Work the quads, the hamstrings, and the calves. Squats are good, seated leg extensions are pretty good, hamstring curls are good, and calf raises are good. Again hit the abs.
4. Friday: Back and biceps. At least 2 different machines for each muscle group. Hit the abs.
As you can see, each workout consists of one large and one small muscle group. Abs are relatively small and have a high recovery rate so they can be hit on each workout.
Make sure to start light and work up to near max. Get a spotter whenever necessary. The initial light sets will warm up the muscle.
When doing each repetition, focus your mind on the muscle you're targeting. Adjust the angle or movement as necessary until you can feel a pump or a burn. If you don't get this sensation, you're not doing it right. Don't forget to breathe during repetitions.
Extend the weight slowly (2 seconds per rep) and more importantly, release it slowly as well. Feel the difference this makes.
Finally, if all else fails, hire a personal trainer. They can really make a huge difference.
I exercise.......exercise my right not to tell you.
kekeke
Um.....
...this sounds exactly like me. I run 3 times a week, and used to run twice a week and go to the gym occasionally. Now I just run a farther distance, which makes up for the lack of gymness. The reason I don't go to the gym regularly (maybe once every 10 days) is because I still look muscular. I mean, I don't want to sound like a conceited prick, but you really couldn't tell that I don't go to the gym as often anymore.
Well, you can, but only because I've inadvertently lost 5 kg at some point over the past year, and I don't even know how or why. I actually want the weight back....
kekeke
Um.....
emw said:
...this sounds exactly like me. I run 3 times a week, and used to run twice a week and go to the gym occasionally. Now I just run a farther distance, which makes up for the lack of gymness. The reason I don't go to the gym regularly (maybe once every 10 days
) is because I still look muscular. I mean, I don't want to sound like a conceited prick, but you really couldn't tell that I don't go to the gym as often anymore. Well, you can, but only because I've inadvertently lost 5 kg at some point over the past year, and I don't even know how or why. I actually want the weight back....
KevAllen83 said:If you want to be building muscle, you should be working with more weight and fewer reps. Find a weight to where you can do about 6 reps, and maybe do about 3 sets of reps. If you're doing a weight where you're doing around 15-20 reps, you're more toning muscle rather than bulking up. However, if you're looking for that "cut" look where your muscles are well-defined, continue the lower weight and 15-20 reps/3-4 sets
There's no such thing as "toning" rather than bulking up. You either build muscle, or you don't. You don't choose to either build muscle, or tone it. You only "tone" your body (if you're one of those people who thinks there's such thing) by burning calories, which is done no matter how heavy the weights are. But better yet, do cardio and burn the fat off that way, and look leaner than a mofo.
MarkCollette said:
Well, you lift weights because they offer resistance. By lifting weights, you're essentially "fighting resistence." If the weights aren't heavy enough, you'll find it easy and do like 15-20 reps. The problem is that if you find it easy, it means that your body has enough muscle for you to lift that much weight, so your body doesn't think it needs to build any more muscle. After all, it's doing fine.
If you start using slightly heavier weights, your body will realize that it doesn't have enough muscle to lift that much weight over and over again, and will build muscle to allow you to lift it. However, your body needs to know that it's going to be lifting heavy weights every 2-3 days. If it's lightweight, easy stuff, it's not going to need to build muscle.
MarkCollette said:
You've probably plateau'ed from doing the same routine for a long period of time.
Your body gets used to certain routines, and every once in a while, you need to change it up and "shock" your body by doing something different.
Try the lower reps/higher weight like you said, and try switching around which groups you work and on which days, and then do those muscles using completely different methods than currently (try regular bench instead of dumbells, for example). Things like that.
Everyone hits that ceiling eventually, but if you change your routine enough, you can get past it.
zach said:nah, it's true
but regular running's not our punishment... it's just part of the training. PUNISHMENT is something like up-downs (essentially running in place and diving full extension to the ground and popping right back up, repeatedly, for as long as the coach damn well wants) or ridiculous runs in full pads interspersed with pushups, etc., which i can assure you is quite different than running in shorts and a t-shirt
i must say i'm suprised with your response. glad to hear it though. but i will say this, almost all of XC runners are weak as far as muscle goes. i'm glad i can say that i'm not one of these weak people with bird chests.*
you may think regular running's not your punishment, but i've seen it and been through it. i've done the up-downs before also (played a little football - i actually love playing football). i know it's different running in pads as well.*
either way, glad to hear what you said. good luck in football
I ride about 100 km a week.
A friend gave me a few free passes to a Yoga class. Although I'm in reasonably decent shape, my flexibility seems to be waning with every added year and I figured Yoga would be a good way to keep my muscles from tightening up. I had no idea that Yoga was so tough! It's exactly what I need though so I figure in September I'll start going 2-3 times a week.
I've never been able to get into lifting weights. I'd like more upper body mass but am at a point in my life where regular exercise is more important than impressing those around me. So, cycling and Yoga is where it's at for me.
A friend gave me a few free passes to a Yoga class. Although I'm in reasonably decent shape, my flexibility seems to be waning with every added year and I figured Yoga would be a good way to keep my muscles from tightening up. I had no idea that Yoga was so tough! It's exactly what I need though so I figure in September I'll start going 2-3 times a week.
I've never been able to get into lifting weights. I'd like more upper body mass but am at a point in my life where regular exercise is more important than impressing those around me. So, cycling and Yoga is where it's at for me.
Thanks KevAllen83, ksz, Abstract, Josh for your advice. Yesterday I started bumping up the weights and lowering the reps ( well, that part happenned on its own ). And I'm going to try to incorporate your suggestions together.
But, I have some questions related to ksz's post:
First off, if I do a different muscle group each time, and take all those breaks, then I'm only doing each group once a week. Is that enough to get ahead, or won't I slip behind?
How does one exercise their shoulders? Does a military press count? Or do you mean shrugging with weights?
). And I'm going to try to incorporate your suggestions together.But, I have some questions related to ksz's post:
ksz said:
First off, if I do a different muscle group each time, and take all those breaks, then I'm only doing each group once a week. Is that enough to get ahead, or won't I slip behind?
How does one exercise their shoulders? Does a military press count? Or do you mean shrugging with weights?
MarkCollette said:
Though not directed towards me, I would highly suggest against doing chest and triceps on the same day, and especially, doing shoulders 2 days later.
Most chest excercises incorporate your triceps and shoulders a good deal. To focus on them again is overkill, and you risk over training. Same with not giving your shoulders enough time in between. 4 days between heavy chest excercises and shoulder/triceps is more what I would suggest. (I am no expert, but in general practice, I can tell you that doing those excercies back to back is very risky).
A good way to work your shoulders is military press (again - 4 days after a chest workout, as this works your chest as well). Another is shoulder presses with dumbells.
Sit on a bench that has been tilted to vertical so that you are sitting straight up, grab a dumbell in each hand, and bring them up (palms facing outwards) just outside of your shoulders. Press then vertically straight up, and towards the top of the movement, bring them in closer to each other, then slowly back out, and back down to the starting positions.
Vertical push-ups, using a wall to lean your toes on, is also a good method.
For those discussing strength-training regimines I hope you are incorporating a good leg workout in with the upper-body strengthening. There's nothing more funny looking than those guys with the huge upper bodies and skinny little chicken legs.
I would also suggest avoiding the leg extension machine (the one where you sit up-right and extend your lower legs up). After having to do physical therapy from ACL surgery my PT said it was one of the worst machines and that he'd seen more injuries from it than any other exercise machine. Apparently, it puts a lot of undue stress on the knees. If you do use it, he recommended never going above 20 lbs.
Just my $.02.
I would also suggest avoiding the leg extension machine (the one where you sit up-right and extend your lower legs up). After having to do physical therapy from ACL surgery my PT said it was one of the worst machines and that he'd seen more injuries from it than any other exercise machine. Apparently, it puts a lot of undue stress on the knees. If you do use it, he recommended never going above 20 lbs.
Just my $.02.
Aside from perhaps guys with really big legs and no upper bodyfloriflee said:
I do, however, agree with the leg addition. I run a lot, so my legs are reasonably toned for an old guy, but we have a leg press at home that allows me to do a variety of leg workouts without having to balance a weight bar on my back, which is nice.
I never really go out with the intention of doing exercise, but I cycle everywhere (except Bottersham and Burwell, but they're too far away)
Caution/"listening" to your body is always good practice. Each person tires out at a different rate and recovers at a different rate. The routine I stated was suggested by a personal trainer several years ago. I've followed that regimen regularly with very good results. No injuries of any kind. Technique is extremely important.Josh said:
When doing the bench press, fly, or incline press to work on the chest, your triceps are not being hit hard. They are secondary in those exercises. I feel no pump nor burn in the triceps after a chest workout. Hence, triceps with chest work very well for me.
Same thing applies to shoulders. My shoulders get little to no benefit from a chest workout. Again, this is because of technique and the ability to isolate the muscle group. When I work on chest, I consciously push with the chest muscles, not with the arm muscles. I don't know if you understand this, but even though the arms are holding the weight, the effort is going through the pectorals.
If you consciously isolate each muscle group, you significantly reduce the stress on any other muscle. Hence, neither my shoulders nor my triceps feel anything of any significance when doing chest exercises.
Sloppy technique is very common; you should get a personal trainer to help you figure out how to isolate the target muscle.
Caution: When doing shoulder extensions with dumbells, always raise and lower BOTH arms at the SAME time. If you alternate, you run the risk of pulling a muscle in your back because this places a lot of shear stress along the spinal cord. Not only keep the back upright, but also make sure it doesn't slip left to right.
More later.