Workout

anybody here work out? what's your workout regiment? favorite muscle group to work out?

ex

i typically do drop sets between 8-12 reps depending on weight. my favorite at the moment is shoulders. I find myself pushing harder with that muscle group than the other muscle groups.

if you're secure enough in urself, share photos too ha.

I listen to NPR radio when I workout.

Recently revamped my routine in a major way (dropping almost all weight-training). Aiming for simplification, convenience and efficiency:

- barbell military presses
- pull/chinups
- brisk walking.

I get every muscle in the body with only 2 compound movements, the body working as a whole, as it was meant to, and developing both closed-chain and open-chain strength.

Still can't believe how much time and energy I wasted doing curls.

Originally posted by dynamix
anybody here work out? what's your workout regiment? favorite muscle group to work out?

ex

i typically do drop sets between 8-12 reps depending on weight. my favorite at the moment is shoulders. I find myself pushing harder with that muscle group than the other muscle groups.

if you're secure enough in urself, share photos too ha.

I trick my muscles by steadily using a split routine. 3 sets of 6 reps at max weight, and I rep out on my last set with very light weight. That's my heavy cycle though. I reverse it on my light cycle, and rep out to muscle failure. Dieting is very important because I've noticed a drop in energy potential when I eat too much sugar, or over carb to the point of feeling too full. I gave one of my best friends a schedule, and diet to follow, and he lost 145lbs in 9 months. He's doing pretty good now. I've also noticed that working out longer than 30 - 45 mins per session is terrible if I'm trying to make any kind of gains.

It's been a few weeks now but my workout consisted simply of using my, Total gym thirty minutes once to twice a day and dumbbell training three days a week.

I wanna lose about 5kg... Any advice?

I like weights and hate cardio.

Originally posted by Scoobless
I wanna lose about 5kg... Any advice?

I like weights and hate cardio.

Then I "discovered" brisk walking, overall better than jogging if you compare the 3 big factors: frequency of injury, cardio, and calorie burn. Regarding the last one, just keep your heart rate in the 60%-70% range: this is best for burning fat calories (if you work harder, you'll start to burn more carb calories and proportionally less fat).

Walking is natural, it's exhilarating (not exhausting -- a workout should never leave one exhausted), and it gets you outside.

Best alternative (for indoors): skipping rope. 10 minutes of skipping rope = 30 minutes of jogging (1968 John Hopkins study). But again: the key to optimal fat-calorie burn is keeping your heart rate in the 60%-70% range.

Originally posted by Scoobless
I wanna lose about 5kg... Any advice?

I like weights and hate cardio.

If you want to safely and effectively lose 5kg, the fastest way to lose fat and retain your muscle is a ketogenic diet. An etremely low-carb diet.

Do not exceed more than 20-ish grams of carbs, a day. Try to get half of those carbs from your whey protein powder. The best overall protein powder I have found is Optimum Nutrition's Gold Complex.

You need to get 25g of fiber in your diet each day on this diet, however. Try supplementing with a fiber pill in addition to eating broccoli, avaocadoes, and asparagus.

It should, honestly, only take you 4-5 weeks, at most, to lose 5kg on that diet.

I can write up that diet, right now, for you:

Meal 1: 3 egg omelet made with 2 servings of Egg Beaters. Make it with only cheese and seasoning. No tomatoes, peppers, or anything like that. If you want to add fiber, add half an avocado (either slice it on top or put it in the center...I do not recommend smashing it into the eggs while cooking). Total carbs: 1

Meal 2: Whey Protein Shake made with 30ml (2 tablespoons) of all natural peanut butter. This will have 9 grams of carbs in it. But the fiber does not count towards your carb daily allotment. The protein has 3 and the peanut butter has 4 for a total of 7. Total carbs: 7

Meal 3: Grilled Chicken Breast, 2 servings of steamed brocoli, and 2 cheese sticks. Do not prepare your grilled chicken breast with anything that has carbs in it. Use seasonings, of course, but do not go ape shit with the salt. Total Carb: 3

Meal 4: Shredded turkey breast, lettuce, and cheese and/or eggs (if you need more calories, add in some eggs). Make sure you get a very low-carb dressing. usually Newman's Own dressing, the Italian kind, have 2g of carbs per serving. Total carb: 2 g.

Meal 5: Whey Protein Shake made with 30ml (2 tablespoons) of all natural peanut butter. same as meal 2. Total carbs: 7

Optional meal 6: more eggs, another protein shake, tuna and broccoli, etc. Only if you need the calories should you have this meal. Carbs: up to 3

Total carbs: 20-23

Fiber does not count as a carb in this diet, by the way.

You should be doing cardiovascular training regardless of whether or not you like it. It not only improves your resting metabolism, improves your ability to recover, it burns calories, improves heart heatlh, and improves your hormone profile. Do 30 minutes of low-intensity cardio, every 2 days. Get your heart rate up to 120-130. Watch TV on your mobile phone if you get bored. But do f*cking cardio.

About getting into Ketosis: it will take 3-5 days and you will feel like shit. As soon as your body switches gears, you won't feel bad. Many report that they feel even better once they get into ketosis. Perhaps, once a week, for only one meal, you can eat whatever you want. But only within moderation. Do not heave a 7-course feast lasting for hours. Make it like some pizza, cheesburger, etc. Something you enjoy but not excessive portions.

Take a before and after picture. Post it in this damn thread.

Sounds ok, except for the peanut butter and tuna (allergies)

This is gonna sound dumb, given the thread's focus on working out, but the conversation has shifted somewhat to diet. And I dropped 30 lbs. just watching what I ate. I didn't even change what it was, just the amount I consumed. So, a bowl of cereal for breakfast instead of 2.5 bowls, or if I wasn't too hungry, maybe just a granola bar instead of the cereal. Things like that, which add up over weeks and months. Now, it took me about two years of that to drop the 30lbs. But it worked. You can do a multi-vitamin if you're scared about not getting enough of something. But really it was a lot of common sense and restraint.

I do work out too. But it was a steady amount both before and after the weight loss, so it didn't really contribute as much as diet.I do about 2 days a week, mostly light cardio with some strength and flexibility exercises.

Before and after pics are worthless with my weight loss. Nobody noticed at all. It's mildly noticeable in my face when you look at pics, and I have to wear belts with most of my pants now, but it wasn't dramatic at all.

Thirty pounds wasn't dramatic?

Maybe not to you as you averaged a little over half a pound a month, but to someone just looking at before/after pictures I'm sure the change would be easy to see.

I lost 12kg (gradually) a couple of years ago and even though some people told me I looked better, I barely noticed any difference until I looked at old photos

Originally posted by Scoobless
Thirty pounds wasn't dramatic?

Not to most, no. If I selectively pick photos, you can see the difference:

2 yrs. ago vs. current:
-

Apologies for the sh*t Paint job in the first one. But that's the only good example I can come up with. For example, below is another photo from before, and it's much less noticeable unless you're really looking for it:

...

The other aspect of this is that I apparently wore the weight well, because nobody at all noticed any difference in waist and body size. And tbh, looser pants are the only reason I know. I don't feel like I look any different than before outside of my face.

I do:

push-ups (a lot)
pull-ups
squats
calf raises
lunges
shoulder raises
dips
dumbbell rows
sit-ups
flyes
crunches
running
etc. etc..

I don't go to a gym. Just do stuff on my own. Don't like the hassle of having to "go to" a gym.

I've been using Fitocracy for a while now. Pretty cool site. If anyone's on there, I'm "Patient-Leech"

Digi.... How is it you can possibly look like more of a geek without your Halloween costumes than with them?

😛

Fitocracy. Never heard of it, will give it a look.

I have a gym membership and unlike most members, I actually use it. I go at least every other day and try to vary my routines enough to give muscle groups sufficient rest.

I guess my biggest problem is probably diet more than exercise.

Lost 15 kgs. Here's the secret, click it at your own risk -

Spoiler:
Less eating and sitting on the couch.

Disappointed. I assumed the spoiler would be something like "Putin dive-bombed our economy and we're all starving."

Nah. Nobody's starving so far. Also I get paid in USD hence could give a crap.

Originally posted by SamZED
I get paid in USD

The secret to losing weight, is a calorie deficit by either working out or just simply less food.

I wouldn't even change what I eat as much as serving sizes if your not a gym nut.

That's the entire secret to losing weight in a nuthsell.

Originally posted by Scoobless
Digi.... How is it you can possibly look like more of a geek without your Halloween costumes than with them?

😆 😆