Getting in shape for Summer !!!

The hardest thing for me is finding the energy to train...I work my ass off at work...I need to train though...I havnt trained in about 5 years...I am up to close to 245...I liked it better when I was around 220. I am starting to have trouble with my joints, I believe that this is not only due to age, but my lack of weight training, after lifting and training for most of my younger days.
 
I like to run. I'm doing a half marathon in 6 weeks.
Otherwise, I try to put circuit-style lifting routines inbetween run days. The natualus(sp?) equipment is nice. It ensures that you use proper form for each lift, and you don't need a spotter.

I was 250ish at my heaviest, and I'm now down to 190ish.

I find the best thing for me is to be accountable to something. Personally, I keep a blog. On my blog is a workout log. If my friends and family see it start to slip, they let me know :)

Feel free to check it out sometime.

http://noshtero.blogspot.com/
 
Luckily, I've been coaching indoor track all winter so running and staying in shape is a lot easier than in years past when I've bulked up with more weight room time. This week was the start of the outdoor season so I'll easily drop weight when I resume my diet. I'll go from 215 to around 205 in about 6 to 8 weeks and be ready for the warmer weather and the beach.
 
Training at 65% of your max heart rate is the best for burning stored up body fat. You can interval train at a higher percentage to strengthen your cardiovascular system. Find your max heart rate with this formula. 220-your age. Then just times that number by .65 and you will have your target heart rate to burn fat.
 
Check out the ABS diet. Ive lost 40 lbs in 4 months while gaining serious muscle mass. Lift weights- abs diet circuit training, Do high intensity interval training, and eat clean.
No refined carbs, eat lean high quality protien, plenty of fruits and veggies. Eat 6 small meals a day, stay away from anything with high fructose corn syrup- that stuff is horrible!, Drink protien shakes, and lift weights 3x a week. The squat is the best excersize you can do. It works like 180 different muscels per movement. Work the big muscle groups- chest, core, legs, shoulders, back. You will see the quickest results working these groups. 90% of it is diet. Get plenty of sleep too. Green tea is a natural way to boost metabolism. Stay away from fat burner pills, they are a ripoff. Take a multivitamen instead. By all means too, DONT DRINK YOUR CALORIES! drink lots of water. The colder the water the more it boosts your metabolism afterwards. Six small meals is very important. Think of it like stocking a fire, you dont dump all your woood on it off the bat, you feed it steadily. The cardio will come naturally if you hike and are active outdoors.
 
You can have an excellent and productive
weight training workout in 20 minutes.
Personally I stick to compound movements and free weights for all of that. I also run about 8-15 miles a week.

If leaning out is your goal, diet is where it has to be done.

a 6 pack is built in the kitchen
it's easier not to take the calories in than to burn them off.
 
I tend to go a little dormant during the holiday season and then have to make up for it after the new year. Only this year I pulled something in my hip and had to lay off everything for another 6 weeks. Starting from behind so getting back in shape is a priority now.

I have four types of workouts that I alternate:

1. Hiking/Backpacking: Start out in the spring with canyon hikes involving about an 800 ft. descent and then climb back out. Takes about an hour and a half. By Fall I'm doing 12 mile, 3000 ft ascent mountain hikes (with a 15 lb day pack) that take about six hours. This is how I trained for the Grand Canyon.

2. Stationary Bicycle: 10 to 20 miles for 40 to 100 minutes. This is a substitute for my hikes when the weather is too foul to get out.

3. Racquetball: I have a partner with whom I'm well matched. We play three very competitive 21 pt. games in about an hour. This is my anaerobic workout.

4. Weights/Calesthentics: This workout is for muscle tone and flexibility. Includes the following:

a. upper body warmup
b. free weights - bench press and standing curls
c. exercise mat - bent leg sit ups, back extension, spinal flexibility
d. stationary bicycle - Max effort interval sprints at .2 mile each. Each sprint is roughly comparable to running 220 yds (takes about 22 sec).
 
I agree that digging a hole is a more productive way to work out, but I don't do that. It makes a good excuse not to work out though :D

I mostly do body weight exercises, such as push ups, pull ups, dips, and various handstands through the day. I also run once in a while and do some minor parkour-style stuff when walking around campus (I am a student). Granted, I have the advantage of youth, but I think my lifestyle by itself is a pretty decent work out.
 
Chocula said:
I agree that digging a hole is a more productive way to work out, but I don't do that. It makes a good excuse not to work out though :D

I mostly do body weight exercises, such as push ups, pull ups, dips, and various handstands through the day. I also run once in a while and do some minor parkour-style stuff when walking around campus (I am a student). Granted, I have the advantage of youth, but I think my lifestyle by itself is a pretty decent work out.
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When I was a student I did not feel like I had time for a workout program. What I did do was register for PE every semester whether I needed the credits or not. I rotated through swimming, basketball and olympic style weight lifting to get a variety of different types of conditioning. Oh yeah, and when I got in grad school I just played racquetball.
 
Like others here I swear by crossfit, but I'd like to add that the real benefits are seen by actually going balls to the wall. I watch too many guys whom just don't "get it" and dismiss the workout because they don't leave it all out there. And like it's also been said, diet, diet, diet. Try muscleups, hindu pushups, plenty of chins. And why not throw in some pistols for the lower legs. Good luck.
I remember hearing an interview that struck a chord with me and I try to keep it in my mind while pushing through the workouts.
"How fit are you at 180 beats per minute?"
 
I'm horrible at exercise...I NEVER thought I'd become like this, but my life took a drastic change about 14 years ago. I used to compete in Triathlons. Man did I LOVE it! I wasn't great, but could hold my own. My typical week was: run 3-5 miles/day, swim 6-8 miles/week and bike about 100 miles/week. I was INVINCIBLE....almost god like in my mind.
Then one night while out on my bike, a car ran a red light and hit me on my left side. 13 broken bones, punctured lungs, compound fracture on my left leg and a closed head injury.

The surgeons told my parents that I probably wouldn't make it through the night.
Obviously I did and the doctors told my parents it was because of my being in such great shape. I disagree completely! That fateful night, after my parents heard of my injuries, I know that my dad called everyone he knew and asked them to pray for me.
You see....when you have God on your side, anything is possible. I say that with total sincerity.

My road to recovery was extremely difficult. That night, I slipped into a coma and remained there for 2 weeks. After recovering from the coma, I still had to stay in the hospital for another 2 months. I made a full recovery, except that I can't run anymore.

Not being able to run anymore, is the hardest thing I've ever had to deal with.
I try to explain to people that when someone is trying to give up something bad, it's difficult, but when you have to give up something good, it can just crush you.

I've tried rollar blades, kayaking etc...but nothing compares to running in my opinion.
Now, I'm not trying to have people feel sorry for me, as I have no excuse, but for the fact that I don't enjoy it anymore.

My wife and I have 2 small children (5 & 2) and so my life is kept pretty busy with them.
Working full time and coming home to play with the kids doesn't leave much time for exercise.

But one day though....watch out...I'll be tearing the pavement up again!!!
 
Glad you made it through your accident Mark, God may have had something to do with it, but attitude(one in the same as god to a degree, to some people) and fitness can go a long way to help you survive horrific accidents. I'm glad you found peace instead of resentment.

I just started running, and I'm noticing I can run much farther and feel much less tired almost every time I run. They say the first month you try a new work out is when you notice the most results(performance wise) - and I definitely agree. I hate running but with and Ipod and feeling the results I'm keeping myself pretty motivated to stay on the ball.

I'm running for about 30 minutes solid for now, but hope to keep moving that up until I can run for about an hour at a decent pace, maybe by the end of summer.
 
I'm 6 ft 2 and 274lbs:thumbdn: I work out with free weights 4 nights a week and can still jog a mile without stopping. I'd like to lose weight but everytime I drop a few lbs I feel like my strength goes out the window:thumbdn: This is the heaviest I've ever weighed in my life and I know that its going to cause serious problems down the road, I just hate the thought of losing my strength gains. Anyone else have this dilema?
 
I am 5'10" 190lbs and can't shed this last bit of trunk fat that keeps me from having a flat belly.

I'm down from 226 the first week of January. This summer is going to be completely different than any other. I'll actually be able to be active outdoors for more than a few minutes at a time :)
 
WVHILLS said:
I'm 6 ft 2 and 274lbs:thumbdn: I work out with free weights 4 nights a week and can still jog a mile without stopping. I'd like to lose weight but everytime I drop a few lbs I feel like my strength goes out the window:thumbdn: This is the heaviest I've ever weighed in my life and I know that its going to cause serious problems down the road, I just hate the thought of losing my strength gains. Anyone else have this dilema?
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I understand what you mean, I'm a personal trainer, and decided to drop froma round 15%BF to around 10%. But as I did so, I noticed myself losing muscle mass too.
But in the end, you have to decide what you really want, strength and poor health, or a lean body and a slightly lower 1RM.
I've chosen having less mass than I used to, and I don't regret it.
Just remember than you're more likely to hang onto your strength if you use anaerobic interval training for your conditioning. Stuff like sprints, sledgehammer training and burpees.

Check out the rosstraining.com link someone posted earlier. Worth it's weight in gold
 
When I get the urge to exercise I lie down until it passes. :)

All kidding aside, regular exercise is what keeps you ready for whatever comes. The fit do survive. Keep moving, keep your wheels fit, if the knees and legs go you are S.O.L. in an emergency.
 
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