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How often do you workout?
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The 50 reps are done in sets, and they are all well-paced. I'm 42 years old and have maintained a 32 in waist and a very lean, muscular body. I know what I'm doing.
Here's how they work in 4 sets:
14 reps of my starting weight
14 reps adding 10 pounds
8 reps of the absolute most I can lift without losing form
14 reps back to my starting weight
I do this for every muscle group, and it's a killer, trust me. The 20-something guys who hit on me love it though.
Hey, that's pretty close to what I do. Except I do 12, 12, 8, 12. Looks like I'm going to have to up it to 14 now
I didn't know it was a Navy workout.... I just kind of developed the pattern on my own. But wait a sec.... Lee, do you do every muscle group each day that you workout?
I usually go 4 times a week
Day 1: Chest and Triceps, Abs/core and 20 minutes of cardio (my longest day)
Day 2: Back and Legs, and whatever abs/core exercises I didn't do on Day 1
Skip a Day
Day 3: 30 minutes of Cardio and abs/core only
Day 4: Shoulders and Biceps
(it's usually M,T,TH,F)
Sometimes I mix up the days, but usually that's the order.
My cardio consists of jogging on a treadmill or outside.
The rest of my workout consists of my diet: eating whole, healthy foods. No fast food. Cooking almost all of my meals. I treat myself once a week to dessert (I am totally addicted to SusieCakes Red Velvet Cake..... Can't wait to get a piece this weekend!). No soda (maybe twice a month at the most). Lots of water, and juice. I do drink coffee and green tea.
Does anyone else run? I generally would run half heartedly a couple times per week, but I'm trying to increase my speed and endurance.
I've recently started running on a treadmill at 6mph for as long as I can (currently at 40 minutes), and I was thinking of increasing the time until I can run for an hour, then gradually increasing the speed to something around 10mph.
But will an hour of running really benefit me more than, somewhere between 30 to 45 minutes?
I've recently started running on a treadmill at 6mph for as long as I can (currently at 40 minutes), and I was thinking of increasing the time until I can run for an hour, then gradually increasing the speed to something around 10mph.
But will an hour of running really benefit me more than, somewhere between 30 to 45 minutes?
I generally do only cardio, I run 5 days a week (during the winter) In the winter my mileage goes way down as I only run on the treadmill but during the warm seasons I run between 3 to 6 miles 6 days a week
I'm getting tempted to do some strength training because if my age (45) so I'll probably start push ups today or tomorrow
I'm getting tempted to do some strength training because if my age (45) so I'll probably start push ups today or tomorrow
Hey, that's pretty close to what I do. Except I do 12, 12, 8, 12. Looks like I'm going to have to up it to 14 now
But wait a sec.... Lee, do you do every muscle group each day that you workout?
Yes, I do every muscle group each day.
move to miami beach where you can go days in the city without wearing a shirt and it would be deemed normal. that would be motivation.
Ah, I see.
If it works for you, that's great. I've always learned that it's best to give muscle groups a rest in order to maximize recovery and rebuilding. But again, if it works for you, and you're seeing results, that's awesome.
How long does it take you? I'd imagine your workouts are quite long.....
Nope- hour and a half max. Here's the rundown:
chest press
shoulder shrugs
wrist curls
incline chest press
triceps push downs
lateral rows
bicep curls
dips
leg extensions
hamstring curls
leg press
standing calf raises
leg lifts for abs
ab crunches
Do those in the sets that I outlined and trust me, your ass will be kicked. I do those three days a week. I get all my cardio from walking and stair climbing. You do a lot of that in the city.
4 days a week
30min of cardio
Then all the exercises for the day (every other time its upper or lower focus)
30min of cardio
Then all the exercises for the day (every other time its upper or lower focus)
Man, I wish I had 90 minutes available to me for the gym! I can give myself an hour at the gym tops.... It takes me around 10 minutes each way to commute between home and the gym, so that's already 80-90 minutes.
However, the next day I have some extra time, I'm going to give your routine a try. I think I'll be able to next Sunday. If I like it, I'll try to work it into my schedule once or twice a month.
I do a lot of walking and biking here as well. It helps that the weather is nice pretty much all year round.
Might I suggest doing cardio after you weight-lift? If your primary focus at the gym is the weight-lifting, you'll be more focused on the weights if you do them first. You'll be fresher, and your energy will be more focused on the weights.
Give it a try... you'll probably find that you'll be able to increase the amount you lift by 10-15 lbs....
I just figured out a way I can do an ab workout nearly every time I go to the gym to play basketball. I usually play from 9pm-midnight but am usually tired during the last half hour. I'll just go downstairs at 1130 and do a core workout for a half hour. It's going to work perfectly I think.
That's for getting huge. Tons of cardio is good too
You don't do squats? I always thought they were one of the key exercises for your legs. What kind of machine do you use for those?
Maybe I just have a different style, but I personally find myself much more energetic and ready to lift after a good romp on the stairmaster and bikes. I feel like it gets my blood pumping.
@Melrose: I prefer doing leg presses, knee curls and extensions, and calf raises to squats. I don't know, I just don't like squatting.
Warming up before lifting is always a good idea- I usually do a quick 5 minute run on a treadmill to get my heart pumping before I start lifting.
I have read studies (sorry, no links because they were hard copies) and have been given advice from multiple trainers (independent of each other) to do it that way. The studies I read dealt with the physiology of, and ATP utilization by, muscle. (I really wish I still had those studies, I would post their summaries)
The basic reasoning is this: If your focus is to increase in size or to tone up, it is better to focus your energy first on weightlifting, and then to do cardio.
If your focus is weight-loss, it is better to do cardio first, and then to do weightlifting. Of course, cardio alone is not good enough if you are trying to lose weight.
I don't look at this method as a hard-fast rule though. Everyone is different, and different people usually find different ways to achieve results. Doing cardio first isn't necessarily wrong, and doing weights first isn't necessarily right. It works for me though, so I simply made a suggestion.
Warming up before lifting is always a good idea- I usually do a quick 5 minute run on a treadmill to get my heart pumping before I start lifting.
I have read studies (sorry, no links because they were hard copies) and have been given advice from multiple trainers (independent of each other) to do it that way. The studies I read dealt with the physiology of, and ATP utilization by, muscle. (I really wish I still had those studies, I would post their summaries)
The basic reasoning is this: If your focus is to increase in size or to tone up, it is better to focus your energy first on weightlifting, and then to do cardio.
If your focus is weight-loss, it is better to do cardio first, and then to do weightlifting. Of course, cardio alone is not good enough if you are trying to lose weight.
I don't look at this method as a hard-fast rule though. Everyone is different, and different people usually find different ways to achieve results. Doing cardio first isn't necessarily wrong, and doing weights first isn't necessarily right. It works for me though, so I simply made a suggestion.
Leg press is the same as doing squats. It's easier on your back too and gives you a nice ass.
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Thanks
However, I do not care for the weight per say, I mainly want to stay in great cardio shape
Lifting is what I do when I am winding down lol
Hey Lee.... just thought I'd mention that I tried out your workout. It was a nice challenge, but I got through it well enough. The last set in each exercise was always the most difficult. It took me around 80-90 minutes to go through it all. I added a few more ab exercises at the end as well.
I was nice and sore the next day.... always a sign of a good lifting day
If I had the time, I'd consider going with this routine, but I just can't. I think I'll try to fit it in one week out of every month, just to mix it up a little. During that week, I'll probably end up doing it twice, and the 3rd and 4th day I'll just run for 40 minutes.