Jumprope! You kind of feel like a 2nd grader at first, but it's a great cardio workout. (Don't forget that sex is also great cardio... as long as you're in the confines of a traditional, committed relationship )
beat me to it.. jump rope is the shit, plus you get sick calf development
I knew about the spreading of the meals thing, but how about excercising? Is it better to do less intense workouts throughout a day or go balls to the walls out on one excersice one day, wait than do another part another day?
I knew about the spreading of the meals thing, but how about excercising? Is it better to do less intense workouts throughout a day or go balls to the walls out on one excersice one day, wait than do another part another day?
If your schedule allows, doing one bodypart/day is ideal.
My personal split is as follows:
Monday - legs
Tuesday - shoulders/traps
Wednesday - back
Thursday - chest
Friday - biceps/triceps
i've heard a few things from friends and gyms along the way maybe you guys can verify. first, you're supposed to eat hi protein meal about an hour after workout if you're going for building muscle. second, you're supposed to work different parts of the body each day to let the other parts recover, like crunches one day and weights the next day, then running the next and so forth. so even if certain parts are sore you can work the other parts.
^ Yes, you should let your muscles recover from your workout. Most ppl work a group of muscles only once a week. For example, look at white's workout above your post. Muscles like your abs and calves can be worked several times a week.
i've heard a few things from friends and gyms along the way maybe you guys can verify. first, you're supposed to eat hi protein meal about an hour after workout if you're going for building muscle. second, you're supposed to work different parts of the body each day to let the other parts recover, like crunches one day and weights the next day, then running the next and so forth. so even if certain parts are sore you can work the other parts.
Yes. It's good to get a high-protein meal post-workout. I just got back from the gym and I've already taken in about 65grams of protein since I finished my workout. In a little bit, I'm gonna have a nice dinner consisting of chicken, brown rice, and veggies. I'm starving!
Yes for the second one, too. Today, I trained legs. They're most likely going to be sore tomorrow, but it doesn't matter because I'll be training my shoulders and traps tomorrow. You can go further into your workouts if your body is split up over the week.
As for doing crunches one day, weights the next, running the next, etc, I wouldn't do it exactly like that. I'd maybe do a push/pull split as follows...
Here is just a little helpful guide for the Cutters......
Nutrition:
Nutrition is the most important part of working out. It accounts for 80% of weight loss. No matter how hard you workout, if your diet is bad you will not see results. Do not fall into the idea that if you workout hard then you can eat a crappy meal for dinner. The two will not offset each other.
The more times you eat per day will result in a higher metabolism. In lab tests done on rats, scientists fed 2 rats the exact same calorie amount of food. They gave one rat all of the food at once and the other received the food throughout the day. At the end of the experiment, the rat who ate all of his calories in one sitting gained weight while the rat that was given portions lost weight.
Eat at least 5 times a day. Preferably eat as much as 8 times a day. Eat every 2 hours. Each meal should have anywhere between, 100-250 calories depending on the size of the person. The bottom line is that losing weight occurs when you burn more calories per day than you take in. If your daily metabolic rate is 2500 calories then you should take in somewhere from 1700-2100 calories per day. If you take in 1700 calories your body is left with the task of finding 800 calories for energy. Your body will pull from your body fat to make up the difference. Hello hot body, here you come! Always take in at least 1200 calories a day. Starving yourself will only slow down your metabolism.
Dear Diary:
Write down EVERYTHING you eat. I carry around a small notebook with me and record everything I eat along with the amount of calories in the meal. Doing this will cause you to actively think about what you are eating before it goes in your mouth. Do not wait until the end of the day to write everything down. It will be much easier to remember what you ate if you do it during the meal. Also you will be able to immediately know what is too much. You can then total up the amount of calories taken in to determine if you are in your target zone of intake. It you are not then you can adjust your intake the next day.
Portion Control:
It is difficult for most people to learn portion control. In society we are told to eat until we are full. If you do this then you have eaten too much. Also, if you start feeling hungry then you have waited too long to eat your next meal. The most difficult feeling to overcome is that if you are eating properly you will never feel hungry, nor will you feel full. You will be eating when your body is not yet telling you that you are hungry and you will stop eating before your body tells you that you have eaten enough. Even though it is difficult at first, it is very helpful to eat this way. People are more prone to overeating if they eat when they feel hungry. You know the feeling…you are sitting around just starving for food, so when you finally get the food you eat every bite of the food, then you feel like you are about to bust because you ate too much. If you eat when you are not hungry then you probably will not eat as much because you did not really feel hungry in the first place.
Each meal should consist of Protein, Carbohydrates and Fats. These are crucial for development of the body. Moderation is key. Denying your body anyone of these is just as bad as eating too much of one of them. You diet should consist of:
Protein 25%
Carbohydrate 60%
Fat 15%
If you are unsure of how to determine the percentages use this generalization. For each meal eat one meat that is the size and thickness of the palm of your hand. Do that and you will be eating a piece of meat that is about 3-4oz. This is exactly the size you need. It is the recommended intake by the FDA for a meal. Compare this information to what you see when you go to a restaurant. Can you order a 3oz steak anywhere? NO. Most places serve 12-16oz steaks. See how much overkill that is!!!! If you are eating out the best thing to do is to order your food with a doggy bag. When your food arrives immediately cut everything in half and put it in the doggy bag. Use that for dinner the next day. You have just cut that huge calorie amount in half. For the next part of your meal eat a carbohydrate. There are 2 ways to do this. One is to choose a carb that is the size of your fist. This could be a potato or something. OR you can eat 2 loose handfuls of fruits and vegetables. Voila! That’s a meal! Simple isn’t it.
Recap:
Meat – The size and thickness of your palm
Carb – The size of your fist or 2 loose handfuls of fruits and vegetables.
Desserts:
The only dessert that you should eat is fruit. It is the earth’s natural dessert. It is sweet and healthy. Eating packaged desserts or cookies, etc is considered cheating. Eating a piece of fruit is not considered cheating.
You are allowed to cheat once a week.
Cheater Meal:
ONE Cheater meal per week. For good efforts throughout the week you may choose ONE meal to be a cheater meal. It can be anything you want.
I must warn you though. I did this too but I did not enjoy it. After eating so well for a week my body felt great and I felt alive. Sure, eating the cheater meal tasted good at the time, but as soon as I finished I felt like crap. I felt so bad in fact that I never cheated again. Eating a cheater meal was not worth feeling like crap for the next 3 hours.
What should I drink?
WATER!!! Work hard to drink only water all day long. This keeps your body hydrated which stimulates weight loss! Drink all of the water you want to…….ZERO CALORIES!!!
I advise against drinking soda. There are chemicals in carbonated drinks that inhibit weight loss. Yes, even diet soda that has zero calories is bad for you. While you will not be gaining calories you will be slowing your metabolism down severely. By ceasing to drink soda you can drop 10 lbs in a month easily. Imagine being able to drop one pant size just be drinking water! You don’t even have to diet!
good stuff. i agree most with quiting soda, even diet, and taking in more water. drinking more water has taken off a few extra pounds it seems in only a few weeks.
Ok... I really want to loose some weight... I've got a pretty good sized gut..eating alot and drinking alot of beer. I really wanna loose some weight.. I dont have the time for a gym or the room more weights and such... I'm gonna really try the water thing for sure... But as far as some easy workouts just to loose the gut what do you guys recommend. Will running/walking do the trick..?? and of course I know diet is a big thing but I live at home and my family isnt really into the whole diet deal so if I wanna eat I usually have to eat whats been cooked and its usually not healthy.. I guess cutting down on portions and additional condiments would help some... But any recommendations you guys have would be appreciated.. Thanks...
Ok... I really want to loose some weight... I've got a pretty good sized gut..eating alot and drinking alot of beer. I really wanna loose some weight.. I dont have the time for a gym or the room more weights and such... I'm gonna really try the water thing for sure... But as far as some easy workouts just to loose the gut what do you guys recommend. Will running/walking do the trick..?? and of course I know diet is a big thing but I live at home and my family isnt really into the whole diet deal so if I wanna eat I usually have to eat whats been cooked and its usually not healthy.. I guess cutting down on portions and additional condiments would help some... But any recommendations you guys have would be appreciated.. Thanks...
You don't have time for the gym? I don't buy that. I lift with some guys on a weekly basis who are grad students, doctors, lawyers, pilots, soldiers, policemen, etc, and many of them have families.
Over the summer, I was working 40 hours/week at one job, 20 hours/week at another, I was in class about 8 hours/week, doing at least 3 hours worth of homework (not including studying when there was a test), I had a serious girlfriend, everyday I spent at least 90 mins in the car driving to those various places, and I STILL had time to work out. If you're not working 80hrs a week with kids to take care of, you can make the time. Plan carefully and you can do whatever you want.
I wrote up a split for Gearbox earlier in the thread that included 3 days of lifting and 2 days of cardio. That shouldn't be too hard to work into anybody's schedule, especially considering the 2 cardio days don't need a gym - anyplace will work.
With that said, running/diet modification will help. Eat what your family gives you, but if it's unhealthy, eat less and supplement with the proper items. If it's healthy, eat more of it. If you have a George Foreman grille, make use of it! Those things are awesome.
Once you do the diet modification (check what CarbonFly posted for the "cutters"), take civic01vtec's routine for doing bodyweight exercises on top of the running. You can do pushups, situps, bodyweight squats, gravediggers (put your feet on one thing, your arms on another, and dip down), etc and that will be much better than nothing. Add in some jogging/running, and you should be on your way to a better body.
whats a good way to help your body recover from a workout? i can barely walk straight or sit down b/c my ass hurts too much and my legs are wobbley (i think thats how you spell it). i drink water before, during, and after workouts and eat after workouts.
ya bad excuse. if you value working out and taking care of your body, you will put it before other things. recover from workout? just rest i guess. i think you just pushed too much. this is the biggest problem people have starting out. i did 20 pushups cause i got excited for working out then couldn't move my arms for a week almost and didn't go back for a year. start out slow and see what you can do. the more you work out, the more you can do without getting tired.
whats a good way to help your body recover from a workout? i can barely walk straight or sit down b/c my ass hurts too much and my legs are wobbley (i think thats how you spell it). i drink water before, during, and after workouts and eat after workouts.
There is no proven way to cure DOMS (Delayed Onset of Muscle Soreness). It just takes time to get better. Personally I am sore for 5-6 days before getting better. But I have friends who are only sore for 2-3 days.
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Reppin Stage 7
