How many of you guys hit the gym every week?

Power lifting. 5 days a week. Feels fantastic.
Lifting is only one third of the regimen, however. Good night sleep and a wicked diet are huge. Eat like a horse, Work like a mule, Sleep like a baby and Grow like a weed.
 
Rats...I've had it wrong all this time:


Eat like a pig
Work like a sloth
Sleep like an owl
and Grow like the juniper tree


LOL



Seriously, though...I am already seeing results!!

I am loving going to the gym.

I haven't lost much weight yet. I'm guessing I'm losing fat but replacing it with muscle. I can *see* it AND *feel* it...so I know the gains are there. The scale just refuses to budge very much. :(




Anybody got any diet tips for avoiding after-dinner crashes?

Dan
 
mqqn said:
Hi Dan -

I lift 6 days a week, with a three routine workout twice a week with one day off.

I spend 40-50 minutes doing my workout each day.

It will make you feel good and it is good for you.

Good luck and string those months and years together, and make sure you follow a healthy diet.

best regards -

mqqn
Click to expand...

You and I sound very similar. I get my lifting done in 4 days and do body weight exercises on the 5th day. Day 6 and 7 are cardio days. I don't plan an off day, having two kids I find myself having a "day-off" from the gym every 6-8 days or so. I don't get too wound up with trying to jam a workout into a typical week - i just focus on being consistent.

The one thing I have found is not to do chest on a Monday. it's like freakin' national chest day at the gym on a Monday :)
 
Daniel Koster said:
Rats...I've had it wrong all this time:


Eat like a pig
Work like a sloth
Sleep like an owl
and Grow like the juniper tree


LOL



Seriously, though...I am already seeing results!!

I am loving going to the gym.

I haven't lost much weight yet. I'm guessing I'm losing fat but replacing it with muscle. I can *see* it AND *feel* it...so I know the gains are there. The scale just refuses to budge very much. :(




Anybody got any diet tips for avoiding after-dinner crashes?

Dan
Click to expand...

You don't gain muscle as fast as you lose fat though so if the scale isn't budging, you're probably still eating too much. I've used a bunch of things but what finally drove the stake through is this:
www.my-calorie-counter.com

I had to track calories and I was AMAZED at just how many calories I was consuming. You think you're doing well, then you plug everything in and realize you've eaten 3500 calories. It almost shocks you straight. I went from 210 to a low of 169 at about 10 percent body fat. It took about 4 months and that was about a year ago. Now I float between 173 and 178.

Drink lots of water
Don't eat after 6
Eat many times per day, just smaller amounts
Exercise in the morning
Get at least 7-8 hours of sleep

My routine is:
Monday - Rest
Tuesday - Ab Ripper X and legs + 15 minutes eliptical
Wednesday - Chest and Back + 15 minutes eliptical
Thursday - Arms and Shoulders + 15 minutes eliptical
Friday - Circuit training + 15 minutes eliptical
Saturday - 3 mile run or 20 mile ride + 15 minutes eliptical
Sunday - 5 mile run or 25 miles ride + 15 minutes eliptical

A lot of it too is mind over matter. I still struggle with sweets and food. Not because I was beaten as a child or lost a sibling, but mostly because food just tastes good :D
 
Mr. Clean said:
Don't eat after 6
Click to expand...

This will cause you to lose weight in the form of muscle. You are essentially fasting for 12 or more hours which will put your body in a catabolic state where muscle is cannibalized for energy. In addition repair and thickening of muscle fibers will be severely impaired. Your body needs protein on a regular basis when you are training hard. The trick for eating late in the evening is low GI carbs to prevent an insulin spike and protein before bed in the form of cottage cheese, casein, lean beef or chicken.
 
Still hitting the gym 3 times a week....some days are tougher than others....:p

Dan
 
I train usually 4 days a week.Some days twice.I only do quick intense weight lifting workouts,at 44 my joints and recovery aren't what they use to be.
I train at home now and have a weight lifting gym with power-rack,Indian clubs,kettelbells,sledge-hammers,shot-puts,medicine balls, all kinds of bars and dumb-bells and strength stuff.Also have a Boxing/martial art gym.Several heavy bags,double end bag Grant,speed-bag, wall-bags and a wooden dummy.
I'm done training in the time it would take to drive to a gym,shower,change and get back.
About 40 minutes a work-out.Sometimes 60.
My skills are still good.I've been training from about 5 years old.Had to change the way I train to be kinder to my body.If you're not all beat up yet I'd give that some thought.Warm up good.Use the Indian clubs to keep your shoulders right.Keep push and pull muscles in balance.Be kind to your knees.Balance speed, cardiovascular endurance as well as limit strength and muscular endurance.

To lose fat and keep/build muscle,nutrition and recovery are about 80% of your results.
Basically match carbs to how active you are.At my age I have to be very careful eating any carbs or sugar.1 plate of pasta and I'll get fatter.a marathon runner or football or soccer guy would need those carbs for fuel.
Trans-fats and sugar are poison,so is alcohol which is just fermented sugar.
Low glycemic carbs, fruits and vegetables with good eggs,beef,fish and coconut and olive oil in place of corn or canola oil make a big difference.No or little high fructose corn syrup which is worse than table sugar which is half sucrose.
Coconuts and coconut oil have MCT medium chain triglycerides which will raise your metabolic level.Apple cyder vinegar will increase the acid in your stomach helping digest your food and will cure GERD "acid reflux" Cod liver oil, blueberries and wild Salmon are super-foods and will keep your brain and body healthy.Greek yogurt is good also.Vitamin D and calcium go together and will keep you young and healthy.

If you really want to learn about nutrition check out Weston Price foundation.
Long term heath is what's important.You'd be better off taking a few walks and doing a few squats and push-ups at home consistently for many years than training hard for 6 months and burning out and quiting.Take a week off the lifting every once in a while,a month off occasionally.Change your workout frequently.

You grow when you heal.It's break-down the muscles and allow them to recover which gives the strength and size gains.
Too much work and not enough rest will make you get sick and will slow your progress in general.Eating crap will give crap results.So will sleeping like crap.Growth Hormone is released while you sleep.I've seen so many guys get excited,start training too much and quit when the gains stop.If you only train twice a week spliting the body in two push/pull you can make steady gains for years and years if you eat right.More is not always better.
 
That makes a lot of sense.

:thumbup:


I do change up my workouts.

My calorie intake has not been monitored well enough....I've started doing that better. Hopefully will start to see some results!

Dan
 
I workout at the Gym about three times each week, swim twice and do Taekwondo twice each week.

At 50 years old I am in better shape than 90% of men in their thirties and feel great. The key is to develope the discipline to continue going (even days you don't feel like it) and mix some variety into the workouts so you are exercizing different muscle groups.
 
The weekly goal is 5/week, 3 Pilates sessions and 2 yoga classes, plus surfing/hiking/other fun stuff.

But I'm lucky to get 2-3 sessions in a week. Considering that my biggest obsession outside of knives is food (and lots of it), I have to keep myself in good shape or I'd be 1,000 pounds by now.
 
Ok - finally got some results. :D


I've lost a net of 4 lbs. - which doesn't sound great, except....


A couple months ago I had one of those machines analyze my body fat %, BMI, etc.
I did it again. (under the same conditions)

According to the results, I've lost 7.5 lbs of fat and gained 3.5 lbs of muscle mass. Which together accounts for the 4 lbs net loss.

I'm pretty stoked about the results. Mostly that my fat loss has been greater than what shows on the scales. I've definitely noticed a drop in pant size (44 to 40) - so I knew I must be doing something right. :o


Frankly, I'm just glad I survived the Holidays without gaining weight!


Anybody else have some results to share?

Dan
 
I went to Peru recently and got the squirts real bad. Lost 12 pounds in one week. Can't say I recommend this method, but it works.
 
I am in the gym 2-3 days a week. Start by skipping rope for 2 min, then 45 min on the treadmill walking. I usually burn about 550 calories. Then onto lifting. I use light weights and do all kinds of weird, full range of motion stuff. I have people that lift lots of weight try it with lighter weights than I use and they fail half way through.- George
 
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