OT: Weight training workout | Page 3 | The Boneyard

OT: Weight training workout

JMick said:
A lot of athletes eat tons of fast food during training
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I hope I don’t need to talk about longevity with said diet

Or that professional athletic training is like nothing anyone like you or me are doing.
 
Rocktheworld said:
I hope I don’t need to talk about longevity with said diet

Or that professional athletic training is like nothing anyone like you or me are doing.
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No it's not. I really don't eat that bad. My point is that if you want to lose weight and it's your only true goal then counting calories is the simplest and most effective way to do so. I eat fast food like once a week.
 
JMick said:
No it's not. I really don't eat that bad.
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LMAOOOO

Everyone works out like professional athletes. Which is why society is filled with people who look like professional athletes.

Why aren’t you eating fast food every meal?
 
BigErnMcCracken said:
Respectfully, you're out of your mind if you're comparing yourself to Olympic athletes.
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Not at all. I'm an above average athlete and that's about it. I was into power lifting during my teens and was pretty good. I needed easy calories back then to bulk
 
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Rocktheworld said:
LMAOOOO

Everyone works out like professional athletes. Which is why society is filled with people who look like professional athletes.

Why aren’t you eating fast food every meal?
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I was agreeing with you
 
JMick said:
Not at all. I'm an above average athlete and that's about it. I was into power lifting during my teens and was pretty good. I needed easy calories back then to bulk
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What did you get your total up to

What class were you in
 
Rico444 said:
Interesting. That wouldn't work for me since I would be absolutely starving if I had to wait until 12 to eat. If it's working for you though that's all that really matters.
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You'd be amazed at how quickly the human body can adjust. I did intermittent fasting before it blew up, I believe in 2010 or 2011, and within two weeks I had no problems keeping my meals within the eight-hour feeding window. Remember that you're eating the same amount of calories in a 24 hour period.
 
My avatar hasn't gained any extra weight since he was 18. He mixes a powdery substance with a liquory liquid and smokes a pungent type of tobacco. Helps him keep the weight off but does slur his speech. Glad I could help
 
Rico444 said:
It's been about three months since I started dieting and regularly going to the gym. My gym workouts have consisted of three days of weight training, two days of high-intensity interval training and ab workouts, and two rest days. I've seen a pretty good change in my body; down 15 pounds overall, but I've definitely put on a good amount of muscle as I've pushed myself pretty hard as far as lifting goes. My weight training regiment is a mix of using the machines, dumbells, and the rack to do squats. I've increased the amount I can lift by a pretty good amount so far, and I'm constantly upping the amount of weight I lift in each exercise so I am pushing myself to the limit on each workout.

Here's my problem: I've plateaued. I still feel like I'm pushing myself hard in my workouts, but I don't feel sore at all the days after I lift. I realized this after I spent an afternoon raking leaves on Saturday, and I've been sore for the past 3 days from working my muscles in a different way than I had been at the gym. So it's definitely time to mix up my workout. I want to keep pushing myself and my muscles hard, since putting on muscle is definitely the best way to lose weight -- and I still have 40+ pounds I want to lose. Does anyone have a good total body workout that is different enough from regular weight training (bench press, squats, etc.) that will kick my weight loss back into high gear? Any and all suggestions are welcome; I would be happy to pick-and-choose ideas that will work best for me.
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I know it will sound weird, but a former wrestler named DDP has a power yoga program that will do the trick for you. I’ve been lifting for 30 years and this is a great strength, conditioning, and cardio workout. Check it out
 
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On a further note I have replaced a morning meal with a green smoothie. Kale, fruit, carrots and water. I’ve always been in good shape, but now at 47 dropped from 195 to 185 in the last 2 months. If I got rid of my beer habit I could probably get more cut
 
I'm not reading all of this because most of you are what Rick Rude would have called "fat, out of shape, Hartford heifers" (Did I just complete my heel turn?).

But diet, ie. Keto, weight training (you'll naturally lift less because you have no carbs in you but don't be alarmed, it's still working) and light cardio and you'll blast the fat off in no time.
 
@Rico444 congrats on your progress. The hardest thing to do is get started. You should be proud of yourself. Commitment to living a healthy lifestyle is not an easy thing to do. It takes commitment, effort, sacrifice, and hard work. It so much easier to gain weight then to lose and maintain. The fact that you’ve been doing it for 3 months consistently is awesome. Keep it going!!!

Our bodies continuously adapt to the physical stresses we put on them. With strength training it’s referred to as adaptation to exercise. Without knowing the actual routine you do each workout, here are a couple nuggets that may help you understand the process and continue your journey.

If you follow the exact same regime every week, your body will adapt within the first few weeks. The workouts will not have the same physiological effects (that plateau you are experiencing) and eventually the workouts will become pretty boring.

There are a number of ways to overcome those plateaus. Some have been mentioned in previous posts. But keep this in mind, everybody is different and every body reacts different to different modes of training. Doing a 5x5 program is a great idea, because it’s a change from what your body is accustomed to doing. But, that doesn’t mean it is right for you. Especially, if you don’t have someone to spot you. Yoga is also a great idea. Again, it’s different from your current regimen. But, it’s also not something you want to jump head first into especially if you haven’t spent much time on flexibility training. Remember how sore (delayed onset muscle soreness, often referred to as, DOMS) you were from simply raking leaves....You physically stressed your muscles in a way that was much different then your body expected. Hopefully, you’re starting to see the pattern here.

The key to avoiding the dreaded “plateau” is overload. How you achieve that is up to you? You know your body (and it’s limitations) better then anyone. Whatever you do, do it safely. An injury can and will occur if you overload on the overload!!! ;)

Here are a couple suggestions:
  1. Drink two glasses (16oz.) of water first thing upon waking up.
  2. Understand the REST:WORK ratio of your training.
  3. Train your body across multiple movement planes.
  4. Understand “progressive overload”.
  5. Take advantage of active rest workouts.
  6. “There are a million ways to skin a cat.” Train the same muscle group with a new movement. Use exercise swaps to change things up.
Keep working hard and good luck!!!
 
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MattMang23 said:
I'm not reading all of this because most of you are what Rick Rude would have called "fat, out of shape, Hartford heifers" (Did I just complete my heel turn?).

But diet, ie. Keto, weight training (you'll naturally lift less because you have no carbs in you but don't be alarmed, it's still working) and light cardio and you'll blast the fat off in no time.
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My brother-in-law is doing a keto diet, but I don't think he's lifting at all (not even sure how much exercise he's doing; I'll have to get an update the next time I see him). He's definitely losing weight pretty quickly.
 
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Rico444 said:
My brother-in-law is doing a keto diet, but I don't think he's lifting at all (not even sure how much exercise he's doing; I'll have to get an update the next time I see him). He's definitely losing weight pretty quickly.
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You don't have to exercise on Keto to lose, but, like any diet, you lose more if you do. Keto attacks fat so even without training you'll reduce body fat but you won't be as sculpted. You're also quicker to fatigue on Keto when training because your body doesn't have as much glucose to expend so, if you try it, don't overdo the training. Light weight and light cardio is sufficient.

I lost 18 lbs in the first six weeks on Keto doing the above. I've since relaxed on the adherence to the diet but I still try to at least go paleo.
 
MattMang23 said:
You don't have to exercise on Keto to lose, but, like any diet, you lose more if you do. Keto attacks fat so even without training you'll reduce body fat but you won't be as sculpted. You're also quicker to fatigue on Keto when training because your body doesn't have as much glucose to expend so, if you try it, don't overdo the training. Light weight and light cardio is sufficient.

I lost 18 lbs in the first six weeks on Keto doing the above. I've since relaxed on the adherence to the diet but I still try to at least go paleo.
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the biggest argument against working out when first starting to change your eating lifestyle, and one I'm a proponent of, is that you are hungrier when you're expelling more energy. it's a lot harder to keep food consumption low when you're working out frequently. most of the time you can't outrun your mouth.
 
JMick said:
the biggest argument against working out when first starting to change your eating lifestyle, and one I'm a proponent of, is that you are hungrier when you're expelling more energy. it's a lot harder to keep food consumption low when you're working out frequently. most of the time you can't outrun your mouth.
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True. You can always adjust calorie intake allotment based on working out but good self control is best. Rule of thumb for Keto cycling is weight x 9 to find allotted calories. That number of calories is usually high enough where you don't feel like you're "dieting" too. Plus, the good thing about Keto or Paleo is fat and protein are more sating than carbs so you feel fuller longer. But yeah, don't pig out just because you hit the gym.
 
MattMang23 said:
True. You can always adjust calorie intake allotment based on working out but good self control is best. Rule of thumb for Keto cycling is weight x 9 to find allotted calories. That number of calories is usually high enough where you don't feel like you're "dieting" too. Plus, the good thing about Keto or Paleo is fat and protein are more sating than carbs so you feel fuller longer. But yeah, don't pig out just because you hit the gym.
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I like caloric restriction only because it's a good intro and a good habit to have. it's also 100% proven if your only goal is weight loss. getting an idea of how many calories certain foods have so you can keep it in the back of your head is invaluable. it also doesn't ruin your energy. plus, if you plateau (which you really shouldn't due to physics) or want to start eating clean it's a much easier transition
 
JMick said:
the biggest argument against working out when first starting to change your eating lifestyle, and one I'm a proponent of, is that you are hungrier when you're expelling more energy. it's a lot harder to keep food consumption low when you're working out frequently. most of the time you can't outrun your mouth.
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This just sounds like an excuse not to work out. You're hungrier because you went to the gym? Eat a piece of grilled fish and some spinach, not an ice cream sundae. Or drink a protein shake. This stuff isn't rocket science.
 
JMick said:
I like caloric restriction only because it's a good intro and a good habit to have. it's also 100% proven if your only goal is weight loss. getting an idea of how many calories certain foods have so you can keep it in the back of your head is invaluable. it also doesn't ruin your energy. plus, if you plateau (which you really shouldn't due to physics) or want to start eating clean it's a much easier transition
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I can't live without MyFitnessPal. It keeps me honest.
 
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Look into intermittent fasting! It’s a great fat loss tool and when done properly combined with weight training can help you do a body recomposition.

I’ve been doing it for about 2 months and am leaning out nicely and maintaining my muscle mass. I wish I knew about it earlier when I went through my initial 60lb weight lose journey.
 
Try out a 10x10 session for couple weeks and then you can return to your regular routine.

For example chest day do bench but pick a weight that you can do 20 times usually 60% your max. Rest 90 seconds between sets. By the time you get to the 6th/7th set you will start feeling it kicking your ass. Then supplement other chest/ shoulder routines you do but 3 sets 8-10 reps (decline dumbbells, shoulder press, dips, whatever you do for chest)

Leg day same thing with squats and then supplement with your other leg workouts

Back/ arm day deadlift and supplement with your arm/ back workouts
 
Fishy said:
Can you lift two cell phones and run with them?

Yes ——> You are fit enough.

No ——> You are disgusting. Try harder.
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How far is the real question.

Didnt Mr. Shea say 50.4 or something?
 
BigErnMcCracken said:
This just sounds like an excuse not to work out. You're hungrier because you went to the gym? Eat a piece of grilled fish and some spinach, not an ice cream sundae. Or drink a protein shake. This stuff isn't rocket science.
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well there are plenty of dieticians who are beginning to advocate for it when beginning a weight loss regimen. I didn't just make it up. Plenty of studies have shown that dietary change alone has led to more weight loss than dietary change coupled with moderate exercise over the initial 15 weeks. 10% more weight loss over that period is typically the result.
 
Workout every other day so that you are getting 4-5 workouts every week.
 
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JMick said:
well there are plenty of dieticians who are beginning to advocate for it when beginning a weight loss regimen. I didn't just make it up. Plenty of studies have shown that dietary change alone has led to more weight loss than dietary change coupled with moderate exercise over the initial 15 weeks. 10% more weight loss over that period is typically the result.
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That's actually true. at least for me. At least in the immediate. I dont know about the validity of your stats, but that was my experience with my specific nutrionist.

My nutritionist had me doing NOTHING for the first 10 days. Specifically told me not to.

that didnt last though. Now according to her I dont do enough.
 
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