My weight loss/Working out advice needed thread.

[1COBearsfan]

So with the extra work out at what point do I add more calories?

When your progress slows down you need to change something

 

[L GUAPO]

I would suggest doing 20 sets for each muscle group(10-12 reps per set) Pick 5 different exercises that hit that muscle and do 4 sets per exercise.





Chest: i do flat bench, incline, decline, dips, Dumbbell press

Back: i do Lat pulldowns, pull ups, Deadlifts, Barbell Bent Over Rows, dumbbell reverse flyes, shrugs.

Arms: Hammer curls, Preacher curls,

Shoulders: Military Press, Shoulder press, Front-side lateral raise

Legs: Squats, Leg Press, Lunges, Calf Raises, Glute machine

^^^^^^^^^^^
THIS!! Great advice! I guarantee u will win that contest. I have been training for over ten years and personal training for a few. If u really want to lose weight u absolutely have to run! Not walk, and sometimes jog. Interval training will shread u up if u run or sprint and instead of walking do a jog. Even on a elliptical u can haul ass for about a min and then down to a jog but try not to walk. Keep increasing your duration if u can. If u can do stadiums or bleachers where u run up stairs and then take your time walking.down that works big time! 10 times to begin and increase it weekly.

As far as weight training, hit the free weights. Ask someone for advice on form or look it up on the web. Free weights are awesome. LanceStone outlined a near perfect sets/reps routine. Keep your reps at around 15 on your exercises. 4 times a week is good for the weights and increase it to 5 when u are at a good lower weight.

Most importantly, diet. Yours is good just add protein bars as a meal sub twice a day and u are set. Good luck. If u need any advice on form, dont hesitate to ask

 

[Gustavus Adolphus]

Eat less calories + Burn more calories = lose weight.

 

[L GUAPO]

Obviously, but u want to increase muscle mass to replace fat as well for sustained results....not just burn more u PRETENTOUS BASTARD!!! =)

 

[brett05]

Eat less calories + Burn more calories = lose weight.

LOL...untilt he Body enters starvation mode again and the weight adds on. LOL.

 

[brett05]

I would suggest doing 20 sets for each muscle group(10-12 reps per set) Pick 5 different exercises that hit that muscle and do 4 sets per exercise.

Chest: i do flat bench, incline, decline, dips, Dumbbell press

Back: i do Lat pulldowns, pull ups, Deadlifts, Barbell Bent Over Rows, dumbbell reverse flyes, shrugs.

Arms: Hammer curls, Preacher curls,

Shoulders: Military Press, Shoulder press, Front-side lateral raise

Legs: Squats, Leg Press, Lunges, Calf Raises, Glute machine

OK, so for Chest, do a set of flat, rest like what 60 seconds? more? less? then repeat set? Do it 4x and then how long before doing the start of the incline set?

 

[Sunbiz1]

^^^^^^^^^^^
THIS!! Great advice! I guarantee u will win that contest. I have been training for over ten years and personal training for a few. If u really want to lose weight u absolutely have to run! Not walk, and sometimes jog. Interval training will shread u up if u run or sprint and instead of walking do a jog. Even on a elliptical u can haul ass for about a min and then down to a jog but try not to walk. Keep increasing your duration if u can. If u can do stadiums or bleachers where u run up stairs and then take your time walking.down that works big time! 10 times to begin and increase it weekly.

As far as weight training, hit the free weights. Ask someone for advice on form or look it up on the web. Free weights are awesome. LanceStone outlined a near perfect sets/reps routine. Keep your reps at around 15 on your exercises. 4 times a week is good for the weights and increase it to 5 when u are at a good lower weight.

Most importantly, diet. Yours is good just add protein bars as a meal sub twice a day and u are set. Good luck. If u need any advice on form, dont hesitate to ask

I'm 46, less than 10% BF...and eat whatever I want when I want. I do almost zero cardio, only weight training.

How do I get away with this?.

 

[brett05]

High Metabolism?

 

[LanceStone]

OK, so for Chest, do a set of flat, rest like what 60 seconds? more? less? then repeat set? Do it 4x and then how long before doing the start of the incline set?

Yes, I'd say 1-1:30 after a set, then repeat until you've done 4 sets.. When you're done, you can rest a few mins(2-3) before moving on to your next exercise if you want.

 

[L GUAPO]

I'm 46, less than 10% BF...and eat whatever I want when I want. I do almost zero cardio, only weight training.

How do I get away with this?.

I'm a bit younger than you eat oreos all the time 6'0 189lbs and around 6% myself. We can get away with it bc we have rabbit metabolisms. Used to hate it...now I love it

 

[L GUAPO]

OK, so for Chest, do a set of flat, rest like what 60 seconds? more? less? then repeat set? Do it 4x and then how long before doing the start of the incline set?

I would start with flat bench. Stretch for a min. Do 2 warm up sets of really light weight where u can do 20 reps without a struggle.Rest for a min. Then do 4 solid sets and increase the weight to where u struggle a bit when u get to 15 reps. Rest a min and a half and then try to get to 15, but no big deal if u get only 12 reps. U should be doing 4 sets in addition to your 2 warmups. This is your main exercise so u can rest and do 6 total sets.

Then go to the incline bench or hammer strength machine. U load free weights on this excercise so it is better than a machine. Do 1 warmup of 20 and then 3 or 4 sets of 15 reps.

Go on to dumbbell press. Go light and do 4 sets of 12-15 reps. U dont have to go heavy on this.

Do the weighted bar dip machine for overall cuts, shape, and strength. Do 3 sets of 15. The more weight u put on the stack, the easier it will be. For your weight I would guess put it on 130.

Lastly do some cable flys. 6 quick sets. 3 sets of upper where u pull it above your upper chest and three lower where u bring it below your chest like u are flexing like Micheal J Fox on the Secret of my Success elevator scene. 30 sec rest of easy 20 reps.

The most important thing when lifting is form! Dont worry about the weight. U will eventually get where u want to. Make sure u lift the weight down SLOWLY (2.5 seconds) and dont lose your form. U will get cut up from this and really sore but results big time. Dont bounce it off your chest. Stop 2 inches from your chest on the presses or else it hits your shoulders.

When resting on the first big press, I do abs in between sets

 

[L GUAPO]

High Metabolism?

I will outline u a back and bis workout tomorrow. U can do tris with shoulders the next day and legs and light cardio the following.

 

[brett05]

I would start with flat bench. Stretch for a min. Do 2 warm up sets of really light weight where u can do 20 reps without a struggle.Rest for a min. Then do 4 solid sets and increase the weight to where u struggle a bit when u get to 15 reps. Rest a min and a half and then try to get to 15, but no big deal if u get only 12 reps. U should be doing 4 sets in addition to your 2 warmups. This is your main exercise so u can rest and do 6 total sets.

Then go to the incline bench or hammer strength machine. U load free weights on this excercise so it is better than a machine. Do 1 warmup of 20 and then 3 or 4 sets of 15 reps.

Go on to dumbbell press. Go light and do 4 sets of 12-15 reps. U dont have to go heavy on this.

Do the weighted bar dip machine for overall cuts, shape, and strength. Do 3 sets of 15. The more weight u put on the stack, the easier it will be. For your weight I would guess put it on 130.

Lastly do some cable flys. 6 quick sets. 3 sets of upper where u pull it above your upper chest and three lower where u bring it below your chest like u are flexing like Micheal J Fox on the Secret of my Success elevator scene. 30 sec rest of easy 20 reps.

The most important thing when lifting is form! Dont worry about the weight. U will eventually get where u want to. Make sure u lift the weight down SLOWLY (2.5 seconds) and dont lose your form. U will get cut up from this and really sore but results big time. Dont bounce it off your chest. Stop 2 inches from your chest on the presses or else it hits your shoulders.

When resting on the first big press, I do abs in between sets

OK I will let you know how I do regardless of how good or poor.

 

[brett05]

Almost killed myself today

OK, I started with the bar to do my 2 sets of 20. I couldn't have done 30, but 20 felt good.
I then added 50 pounds to it and did four sets of 12, though my last set was a 10 rep.
While Resting I did ab sets of 15 @130 4x

I went to the incline bench and did a set with just the bar of 20 reps. Then added 40 pounds to it and did barely a set of 10, just too heavy as I couldn't keep the bar in control much. I then did three sets of 10 with bar plus 20 pounds. I get to my second to last rep in the last set and my arms give out and the bar collapsed on my chest. I can't get the bar up at all. I use two hands and manage to get the left hooked on. The bar is now choking me. I try the right but I can't move it. I have a guy in front of me who I ask for help, but he's running with headphones. I am about to die. Somehow I manage to swing my legs around to help lift the bar off.

I then do dumbbell presses which were fun, but I am amazed at how little weight I use vs a machine. Each dumbbell was 15 pounds (15 per set) and the last set I could do, but I am unsure if I could have done it with 20 pounds. I then did a set of dips on a standing machine and three sets on a sit down triceps machine. 8 reps a set @100 pounds.

I took 60-90 second breaks in between sets which I think helped me out.

in the shower, I could barely wash my head with the removable spray. My chest is still shaking which I am taking as a good workout.

 

[Gustavus Adolphus]

Thread needs RosettaStoned.

 

[Sunbiz1]

High Metabolism?

Genetics play a part, muscle mass is what does the rest. The less body fat one carries, the higher the metabolism remains at rest.

Your routine seems to be working for now, but it won't for long as your body adapts to those machines. When you cease to get sore, it's time to change. When you have a set number of reps in your head before beginning a movement, your mind tells your body to stop at that number. This is why I never count anything.

What you do need is more core training, which can also serve as a wicked cardio routine. Is there a Smith machine at your facility?. That would be the one with the bar set on a track with hooks that are used on pegs at various levels...for safety reasons. If so, you will find squats on this useful. The standing position will bring in other muscle groups. Then eventually you can move to free standing squats comfortably. You can also try using dumbbells, just find the weight and let them hang while performing a squat movement.

BTW, doing this online without a med history is probably not such a hot idea...but I'll try.

 

[Sunbiz1]

Thread needs RosettaStoned.

Nooooo, lol

He's a young powerlifter, who for some reason kept injuring himself in the gym.

 

[brett05]

Yes, we have something like that. I need that if I have no spotter.

Medically I am type 2 diabetic. No real other ailment. Fracture here and there, but otherwise I am fine I think.

 

[Sunbiz1]

Yes, we have something like that. I need that if I have no spotter.

Medically I am type 2 diabetic. No real other ailment. Fracture here and there, but otherwise I am fine I think.

And as hungry diabetic I'll bet, that's not many calories for the amount of training you're doing. Eventually, you shouldn't need to "starve yourself" to remain at an ideal weight.

Start with the Smith, put 2 25's on there and see how many you can do. If it's more than 20, use 2 45's and stop counting.

Other than weight loss, what are your long-term goals on this?...as you know it's a life-style not a hobby.

That means for life...=)

 

[brett05]

And as hungry diabetic I'll bet, that's not many calories for the amount of training you're doing. Eventually, you shouldn't need to "starve yourself" to remain at an ideal weight.

Start with the Smith, put 2 25's on there and see how many you can do. If it's more than 20, use 2 45's and stop counting.

Other than weight loss, what are your long-term goals on this?...as you know it's a life-style not a hobby.

That means for life...=)

So yes the contest is clearly a hobby.

My long term goal is to keep the first digit a 1

I also want to be classified for at least a year as a non-diabetic. I can't do that just by dieting, so I am hopeful that I can get that by working out too.

Up until recently my workouts enabled me to just maintain 225-235 weight. Now I am looking for more.

Today I love the fact that it hurts to lift my arms up I feel it was a great chest workout even if I nearly killed myself. HA.

I'd also be happy to drop one more pant size to 36. I am an ultra comfy 40, farily comfy 38 (three to four more pounds and I think I'll ditch my 40's all together