Work Outs

[VeggieCandleLady]

Well, I know there's a number of fitness oriented individuals on here, so I figured no harm asking.

Now I know I'm not going to be as slim and sleek as CG, my build is just too damned heavy. (If I figure right, I currently have a lean mass of 155lbs, and 35lbs of BF) Nor will I get as huge as Tank, and honestly I don't think I'd like to be that huge. (Though the ability to carry an escort over each shoulder would have it's advantages...) And I certainly can't be as compact as HOF. I'll just have to find my own physic.

I've been hovering around the 190lbs mark, and if I read the calipers correctly, 18% body fat for the past month. I may have put on 10lbs since my last update, but my body fat percentage has actually gone down 5% in that time too. Sadly I'm still packing the dunlap gut, moobs, lumpy arse, and jiggly thighs.

I'm currently using the routine found here. It's supposed to be aimed more at endomorphs, which I believe I am, and aims for a higher number of sets and high reps. I've been using this since about September, and I have yet to plateau on it. Each week I add two reps to each set, and so forth.

This week I've been switching out some of the exercises in the above routine for other moves. Ie squat replacing leg press, and reverse lunges replacing leg extensions.

Recently, a young coworker, who is a little more body builder oriented, has been pushing that I try going heavy for a bit. I'm kind of up in the air on it though. Being an endomorph, I would probably reap huge rewards going this route. But I also have a history of hernias, and could going this route place me at greater risk of injury/re injury? Also, do I really want to get big? And how would getting big effect my running? (I have a race to run on Dec 31)

So I guess I'm looking for some advice on how to reignite my fat lose, and whether I should shoot for moderate weight/high reps, or high weight/low-moderate reps. And maybe some suggestions on what I should be doing differently....

 

[Jamie]

I'm no expert Dave, but I believe muscle confusion is what you may need...

Been reading a lot about Tony Horton's P90X, and haven't found a bad word said about it. I'm thinking about going on the routine myself actually... being winter, I can't ride... :frown: and since the busted wing incident 4 weeks ago, I have been unable to weight train either so I need something to jolt me back into training again... :shock:

 

[italian_mami]

What ever happened to the old fashioned sit ups and pull ups. Also using light weights to tone your body for half hour everyday :neutral:.

 

[Cadillacman]

Before buying the P90X find somebody who owns it. It is very difficult and if you are not serious you will wast your money.

 

[SkyXVll]

Bliss makes a good point... P90X is an extreme fitness program...

For beginners: try 10 Minute Trainer

Intermediate: Power 90 Fitness

He's also working on a follow up to P90X... called P90X MC2

 

[Pompal 09.]

BD - What is your diet like? I worked out for months with marginal benefit. The pounds melted off and definition emerged when I went on a proper low carb/high protein diet.

P90X is scalable. It can be done by noobs. Horton works out with several other people. They each do the exercises differently, from beginner (they give you cheat tricks) to advanced (adding moves to increase intensity).

The longest I've only ever stuck with it for five weeks, but I got great results. The rotating series of workouts tend to reduce boredom. The problem with P90X is that the workouts tend to run about 90 min all together. I found it hard to get that kind of time each day. You also need some minimum gear for the workouts (weights, bands, mat, etc.) If you can afford the $ and the space, get separate free weights. I tried to save both with the Bowflex SelecTech dumbells. Not crazy about them.

Insanity is another beachbody product. It runs shorter (45 to 60 min). I don't like it as much because it's mostly cardio. No gear required tho.

Psst. You can buy the DVDs off CL (~$50 for each set), or download the segments from torrent sites.

 

[Neicy]

P90X rocks. Dave, we have discussed this. But u will have to lift heavier. Or change up ur cardio to cut fat. In which case, if u want extreme fatloss, u need extreme cardio. Insanity is a better route than P90X.

 

[Nobody]

Insanity is worse than P90X,if you like throwing up, go for it.

 

[Eagle Eye]

Dave,

I don't know much about PX90, all I have heard is very positive.

I do know that core and plyometric training is the best for those of us 35+, low weight training and cardio work too. Measure your servings, eat 5x daily (pretend you're diabetic). There's nothing wrong with going to GNC and getting a supplement to help build muscle or bulk up alittle.

Herschel Walker was a chubby child that was bullied and teased. He started doing the regular/routine exercises from his gym class and his body transformed into a powerful mountain of muscle. Herschel Walker used very light weight training. It was plyometric training, even before it was called plyometric training.
http://en.wikipedia.org/wiki/Herschel_Junior_Walker

In 2000, I met Coach McKinney, who pioneered plyometric training in the NCAA. It's exercising and then advancing the exercising versus your own body weight.
Coach Thomas McKinney
http://www.strengthcoach.com/public/793.cfm

UNC workout
http://www.menshealth.com/fitness/inside-look-unc-tar-heels-training-camp

Core training and Plyometric training, along with good cardio work are really all that is required.

http://www.sport-fitness-advisor.com/plyometrics.html
http://www.sport-fitness-advisor.com/core-strength-training.html

Get a medicine ball and a skipping rope too.

Live healthy, those exercises that we learned in grade 9 phys ed are really important as we age.

Cheers.

 

[singer3030]

Bliss, I'm not into regurgitation either. I much prefer Horton's motto

Do your best and forget the rest!

 

[honey112]

I clipped out parts from the different P90X and Insanity workouts and created different smaller combinations that I liked. I find the talking in between annoys me cuz when I'm working out I wanna go, go, go

 

[ion]

Extreme cardio is catabolic. The more muscle you have the more calories you burn at rest.

Take a good look at trainers doing ''extreme'' cardio and you will find most of them have little or no muscle and are quite soft looking. They can run or bike all day though.

Of course this all depends on how you want to look but the runner or cyclist look never did it for me.

 

[Daisy Blaahhh]

Walker has consistently denied doing any weight training at any time in his life.

I remember seeing him on Oprah when he was playing for the Cowboys and she asked him how he got in such great shape and he said doing push ups and sit ups daily. He also said he believed in the power of the mind. what ever that means.

Last month while being interviewed by Ariel Helwani a renowned MMA reporter he was again asked about his exercising routine and he basically gave the same answer. He has never lifted weights.

Walker is a genetic anomaly with high degree of fast twitch fibers and most likely a myostatin irregularity.

He can't be compared to 99.9% of the population.

 

[visualthailand]

Find a good trainer even for a few visit and they will help you develop what you need.
My trainer has doing something different each time which confuse my body. Also having somebody swearing at you and making you laugh makes the workout fun.

 

[Fighterinferno07]

You're not my type either... so I guess we're even! :na:

 

[Boru]

CG, you disappoint. I expected you to post up a pic of you in you riding gear on response to Maurice's comment about cyclists looking soft.

 

[Scarecrow Man]

LOL... Well that pic is already around here somewhere... so no need to repost... Besides, I wouldn't wanna disprove his theory! :tongue: (He is a "friend" afterall... so I'll just let him have his moment... hee hee )

 

[jerlovesmetal]

Everybody is individually specific of course but my response was to average people doing extreme cardio for fat loss.

I meant no disrespect towards CG and his accomplishments as I have seen his before and after pics and there is a significant change for the better.

Coming from a bodybuilding background my measure of leanness most likely differs from his.

 

[Lev]

Good point, Bosco. Context is important.

My background is in buffet dining, with a speciality in bacon. I need to exercise, because I eat for sport.