Keeping Fit

It depends on what your current level of fitness is, what your current weight is, and what your goals are. If your looking to majorly bulk up, then join a gym and get a trainer to make up a program for you. If on the other hand you're just trying to tone up, there's a lot of stuff you can do at home. I exercise 3 days a week at home for about 30mins each time. I do push ups and dumbbell flys 1 day to work my chest, back and abs, concentration curls etc another day to work my arms, and on the 3rd day a variety of shoulder exercises using free weights. I'm not the Incredible Hulk, but I'm in pretty good shape

I think if your just starting, the most important thing is to have realistic expectations. I know a lot of people who have gotten expensive gym memberships, gone for a few months, and then given up in frustration because they haven't seen enough results. Putting on muscle and/or losing weight takes time, so you have to be patent and stick with your routine. Also make sure your eating the right food. No point working out if your eating and drinking rubbish.

 

I got a 24 hour fitness pass in January and have been going at least 3 times a week. For the first six weeks I did a full body workout: sumo deadlift, bench press, ezbar curls, skullcrushers, forearm curls, and about 30 minutes of cardio.

Next week I plan on starting Serge Nubret's workout. He stresses high sets and high reps, which means low weight. My goal is to get definition throughout my body and to run an 8 minute mile.


Just like Fresh said, be patient and stick with your routine and you'll see results.

6'4 329lbs

 

I use a mixture of your typical workout stuff (bench press, military press, sit ups, etc) and other, more compound exercises. It's intentionally full of eye-candy (which I don't like) but BodyRock.tv has some good all-around - and practical - workouts and exercises.

I love my chin up bar and a dip station; it's amazing what you can do with these two items. Definitely worth the money I paid for them.

...although, currently, I've been forced to reign in my working out due to a rotator cuff injury.

 

I think of fitness as a stool which needs three "legs" to keep it upright and in balance.

The first of these is diet. A diet that is too high in calories or fat is obviously unhealthy, as is a diet lacking in vitamins, minerals, or sufficient fiber. I don't obsess over my diet, but I do make it a point to try and eat as healthily as I reasonably can. I know I feel, look, and perform a lot better when I do.

The second of these is exercise. I try and keep a balance between resistance and aerobic exercise. At a minimum I try and take at least three sessions of aerobic exercise that raise my heartrate to the mid-150 bpm range, for forty minutes or more, each week. I periodically use interval-type training to improve heart-lung function. On the resistance side, I try to exercise each major muscle group once per week (any more and you ARE overtraining). I've recently started paying more attention to my "core" muscles, which has paid some surprising benefits - ie. I'm starting to develop a noticeable "six-pack" at age 48. Whatever your age, gender, or physical condition - you need to have at least SOME resistance exercise.

The last is sleep. I cannot overemphasize how important it is to get adequate rest. Without enough sleep we find our mental and physical performance is hopelessly compromised. Sleep is time when our bodies and minds repair themselves from the damage and stress that day-to-day life imposes on us. I've found that practicing a regime of good "sleep hygiene" (ie. limiting caffeine and alcohol in the evening, and getting proper diet and exercise, along with a well thought-out sleeping environment - clean sheets, comfortable supportive bed, and NO TV in the bedroom) has paid tremendous dividends.

These three factors as, IMHO, the most important in not only keeping fit, but also in enjoying a pleasant and enjoyable life.

 

I row three times a week, go to the gym three times a week and go for three runs a week - I am what you might describe as a fitness nut.

My no 1 tip is to pick a sport you like the look of and then join a club or team. The fact that you are working with others means you will be much less likely to quit, and the motivation/competition will mean you see results a lot quicker. Don't be put off if you feel you are too out of shape to take part - there really is no such thing.

 

CrossFit. Start "easy" (relative term, haha) and get into the Workout of the Day (WOD). You'll be fit, guaranteed.

 

When I was young I ran, but had to give it up due to knee issues. My son and I did martial arts training for a number of years, but I kept forgetting that I'm old and ended up hurting myself too many times. The wife and I walk the dogs a couple times per day, and I swim Monday - Friday when not on the road.

That plus the typical body weight exercises.

 

www.t-nation.com

Go there. Be a sponge.

 

I put music on and dance around like a crazy person a few times a week.

It's insanely great.

 

Yep. I'm less aware of what I eat than how much. My better half takes care of the what part, but for a few years now, I have not had any kind of meat for lunch during the work week, except for the occasional free meal.

I stretch and do push-ups and sit-ups daily. I work out on a weight bench for 15-20 minutes 5 times a week. I take a brisk 1.25 mile walk seven times per week. I do not use the elevator to get to my third floor office. It's only a three story building. It's too short. In fact, I go down one level, then turn around and climb the stairs, sometimes I am coming in three times a day.

I have mile insomnia, so I sometimes take a Tylenol PM or Melatonin tablets.

I'm 5'-9" and weigh less than 170. My goal is to get back to 155, but I'd settle for 160.

 

Before joining a gym I would show myself that I am committed. I would show myself that I was committed by creating a short workout to do and the amount of times each week I would do it and record my progress. Chances are if you cant stick to this for a month a gym membership would be a waste of money.
3 times a week I would
-jog for 12-15 minutes
-20 push ups
-20 sit-ups
-20 jumping jacks
-walking lunges & jumping lunges for 12 yards
-some various cardio (skip rope, steps, etc)

Dont forget to drink lots and good luck

You wont see results insatiately but give it a month or so and this will get easier and easier. At that point make the workout harder.

 

I disagree a little. Joining a gym was great for me and provided the extra motivation that working out at home didn't give me. I like having eyes on to push me to run a little further or do an extra set or rep. It's great motivation plus they have lots of expensive equipment I could never afford.

 

I like fitness DVDs

You can try doing fitness DVDs. They have ones for beginner, intermediate and expert fitness levels. Also, you can do all types like aerobics, yoga, and even dance.

This way you can follow someone without have to going to the gym and you can just do this at the comforts of your own home. I like doing Pilates. I try to do that every morning before work.

 

Free weights.

 

I throw sacks of puppies for great distances every morning.

 

I run with my dog every weekday morning for an hour or two. Sometimes she's too lazy so I have to ditch her and go by myself.

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How far do they go?

 

For some reason this made me think of the harry potter ds game where you throw gnomes over the fence


I swim 2-3 times a week

I workout 2-3 a week

Bike everyday around 6k

Sometimes I do a bit of running.

 

A diet that is too high in calories or fat is obviously unhealthy, as is a diet lacking in vitamins, minerals, or sufficient fiber. I don't obsess over my diet, but I do make it a point to try and eat as healthily as I reasonably can. I know I feel, look, and perform a lot better when I do.

 

I joined a running group. Just ran my first 1/2 marathon last Sunday.