Exercise Question
- Thread starter Bobber
- Start date
Yes, free weight squats will trump any other lower body lift on a machine. I hate when people compare squats and the leg press. They are completely different.
if you want to lose weight its almost all diet, for boxing i used to cut 20 lbs in a month and a half (not including water weight).
lot of people are extremely physical but eat like crap so they never get exactly what they want.
carbs early in the day, cut it off at like 1pm, protein & veggies for the rest of the day, eat every 3-4 hours, and don't eat 3 hours before you sleep
in reality that and moderate exercise is all you need to do to lose weight, lot of people go balls out and write out an entire plan on what to eat everyday, unless your an elite athlete/body builder, its not necessary and causes people to give up a lot easier
lot of people are extremely physical but eat like crap so they never get exactly what they want.
carbs early in the day, cut it off at like 1pm, protein & veggies for the rest of the day, eat every 3-4 hours, and don't eat 3 hours before you sleep
in reality that and moderate exercise is all you need to do to lose weight, lot of people go balls out and write out an entire plan on what to eat everyday, unless your an elite athlete/body builder, its not necessary and causes people to give up a lot easier
tell your wife to get off your *** and congratulate you on your efforts instead of being critical.
ok, that being said, if your goals are CV, more biking. If your goals include muscle toning/strengthening, then add some pushups and pullups.
not sure of your goals, and you've probably illustrated them down in the thread.
don't think in absolute terms here. educate yourself. For starters, your wife's notions couldn't be more wrong. Wt training helps build the fastest metabolic tissue in your body. Biking, unless your doing sprints, breaks down your fastest metabolic tissue in the body. When it comes to a good body comp. long term. wt training is the way to go. Better yet, when you train with weights, do it in an O2 debt. This will will really speed up your metabolism while putting muscle on at the same time. this will shift the calories you eat into muscle building and taking care of energy needs and fat storage will be something that will be hard to do (that is a good thing of course). Look into metabolic enhancement training. Also, pay attention to your biofeedback. Meaning, sometimes you may need to back off on your training in case your central nervous system starts to burn out a little. Anyway, google metabolic enhancement training. You will learn a lot and a lot of myths you thought you knew about training and cosmetic enhancement will be blown out of the water.
Wind sprints...push ups...pull ups...dips...reverse crunch. You do those until area being trained feels like jello...watch what you eat and do not try and spot train. Also....absolutely no POP....soda or barley of any kind or caloric content...and NO jogging.
You are basically built like me. Not all round heavy, but probably have some flab in the chest and belly? Before I moved back to Iowa I was 240, now Im around 210. Eating less carbs and junk food did it for me with no exercise. I hope to get out and really work out so I increase the loss down to about 190 like you want. Let me know what works for you as the results come in. I would be interested since we have similar frames.
I'll echo what others have already said. Lift weights to build muscle mass, which will ultimately speed up your metabolism. Heavy weights with low reps builds mass, and lighter weights with higher reps builds the lean muscle mass.
For Cardio, definitely do interval training. Flat out jogging or riding a bike is better than nothing, and theraputic for some people, but interval training will burn more calories.
Another thing I would recommend is not to get too caught up in weight loss, but instead focus on your body mass index. Muscle weighs more than fat, so you could actually stay the same weight, but look and feel much better.
If you are short on time, try the spartacus workout. It's interval training with some weights (light weights with high reps). It doesn't take very long and it's a killer workout. Don't try to do all three times through the first time, Start with 1 time through then 2 times and gradually work your way to three times. However if you want to get big muscles, this is not the workout you want.
The Spartacus Workout: Spartacus Challenge
For Cardio, definitely do interval training. Flat out jogging or riding a bike is better than nothing, and theraputic for some people, but interval training will burn more calories.
Another thing I would recommend is not to get too caught up in weight loss, but instead focus on your body mass index. Muscle weighs more than fat, so you could actually stay the same weight, but look and feel much better.
If you are short on time, try the spartacus workout. It's interval training with some weights (light weights with high reps). It doesn't take very long and it's a killer workout. Don't try to do all three times through the first time, Start with 1 time through then 2 times and gradually work your way to three times. However if you want to get big muscles, this is not the workout you want.
The Spartacus Workout: Spartacus Challenge
Yes, soda is the carbonated version of pop, and barley is the inebriated version.
This will help you more than anything if you want to lose weight and look better. You can still eat food you like, just don't eat until you're full, eat until you're not hungry. Doing fad diets never work, like atkins, carbs aren't bad for you. Just don't eat a plate of pasta an hour before you go to bed.
Ok, for those advocating free weights. How do you press yourself when you don't have a spotter? I use the machines for this reason, and because I frankly don't know much and the machines target several specific things. I suppose I could replicate them with free weights. My routine is sparse anyway (maybe one per week).
Good question. I use dumbells. The only worry about not having a spotter, to me anyway, is having the bar collapse on you. If you use dumbells you don't have to worry about that. For squats you can make the exercise tougher (cause you don't want to hold two 150 lb dumbells in each had while squatting) by doing overhead squats. It will also strengthen your core more if you do it that way.
I clearly need to watch some people with the free weights :yes: I'm not even sure I know what an overhead squat is. I know that I can't get two 75-100 lb dumbells up in the air and do a bench type motion though. I suppose whatever weight I can manage will be doing good though, and hitting all those small muscles in the general area too.
I think I've been doing better lately until people who really know what they are doing start talking and then I realize I'm barely scratching the surface!
tell your wife to get off your *** and congratulate you on your efforts instead of being critical.
ok, that being said, if your goals are CV, more biking. If your goals include muscle toning/strengthening, then add some pushups and pullups.
not sure of your goals, and you've probably illustrated them down in the thread.
My wife is much better shape than me and she started working at it about 18 months ago. She's trying to be helpful.
I think for guys weight lifting is maybe more helpful.
I follow a typical "bodybuilding" type weight lifting split with high intensity interval training.
I typically do some workouts from these websites everyday as well:
crossfit.com
crossfitfootball.com
gymjones.com
Warning: Most of these are pretty advanced. Enjoy.
I typically do some workouts from these websites everyday as well:
crossfit.com
crossfitfootball.com
gymjones.com
Warning: Most of these are pretty advanced. Enjoy.
