2 years agoAsterikos
The first true week of Buff Buddies has begun.
Last week was an OK start, not bad but not good either. I made it to the gym 4 days out of the goal of 6, and managed to jog about 9 miles. My diet, on the other hand, didn't go as well as planned. On Friday I may have eaten a whole batch of mini buttery biscuits. In one sitting. I didn't gain weight, so all on all the week was a wash.
This week I am adding weight lifting to my workout. Before I get to the details, I want to address some misconceptions about weight lifting and why some people avoid it like the plague.
Many women, and men, claim that they don't want to lift weights abd would rather focus on cardio because they don't want to get overly bulk and muscular. However, unless you are dedicating 4 hours a day and consuming massive amounts of protein, that is simply not going to happen. Instead, weight lifting offers a highly customizable method of burning fat and calories while gaining muscle to boost your metabolism and improve cardiovascular function. While cardio is important for a good workout, you spend surprisingly few calories doing it. Especially if you don't have much time, say a 30 minute work out, jogging won't burn much.
Starting off small and simple is the key; trying to start with too much weight can leave you disappointed or disheartened, cause you to develop bad habits, form wise, or you can hurt your self. Form is key. By using proper form you can keep yourself safe, and maximize the effectiveness of each move.
Cold stretching, which most of us were taught in high school/middle school, has been shown to be ineffective at best, and can lead to injuries, at worst. So an easy, dynamic warm up is best, whether your eventual workout is cardio, weight lifting, or whatever. Plus, if you are doing your workout in the morning, or during the afternoon slump (like me), a dynamic warm up gets our blood going and gets your head focused.
This simple warm up set is from Joe Manganiello's book Evolution, and I recommend it.
1 leg lunges: 20 reps per leg
Side-to-side jumps: 30 sec
Front-to-back jumps: 30 sec
The goal each day is to complete 3 circuits, with good form, maintaining or increasing the weight for each exercise, with little to no rest in between, so that my heart rate stays in the low cardio range: 120-130. I am out of shape so I tend to hit 145, while full cardio jogging can spike 170-180. (I'm pretty out of shape)
Each day focuses on a different area to avoid boredom, and keep your from missing muscle groups. The goal is to start with a weight you can finish at, while maintaining good form. Modify when necessary.
I'm not going to copy the whole workout line for line, but you can find it I the book, or online I'm sure, if you want more details.
Monday: Chest and Back
-C1: Barbell Bench Press (modified to dumbbells), rep 20, 15, 12, 10, 5, 8, 16 / Lat Pull-Down, rep 20, 15, 12, 10, 5, 8, 16
-C2: Dumbbell Incline Press, rep 12-15 / One-Arm Dumbbell Row, 10-12
Repeat couplet x4
-C3: Pec Deck, rep 10 / Low Row, rep 10
Repeat couplet x4
Tuesday: Legs and Triceps
-C1: Barbell Back Squat / V-Bar Extension
-C2: Leg Curl / One-Arm Lying Triceps Raise
-C3: Dumbbell Squat / Two-Arm Overhead Triceps Extension
Wednesday: Deltoid and Biceps
-C1: Dumbbell overhead press / Dumbbell two-arm curl
-C2: Plate front raise / Standing barbell curl
-C3: Dumbbell later raise / Dumbbell hammer curl
Thursday: Chest and Back
-C1: Dumbbell flyer / Two-Arm bent row
-C2: Barbell bench press / Latin pull down
-C3: Bar dip (substitute with bench dips) / Low Row
Friday: Legs and Triceps
-C1: Reverse lunge / Triceps extension
-C2: Leg extension / French press
-C3: Barbell front squat / Rope triceps extension
Saturday: Deltoid and Biceps
-C1: Barbell upright row / Triple Dumbbell curl
-C2: Dumbell overhead press / Straight-bar cable curl
-C3: Dumbbell rotating lat raise / Dumbbell alternating curl
Like I said, let week was not great, but I'm hoping to really get that on board this week. The focus in on protein and veg, less breads and as little sugar as possible.
Breakfast: 2 whole grain waffles with peanut butter
Snack: almonds or Greek yogurt (Chobani has the least sure so far)
Lunch: (after workout) Svelte protein meal replacement, coffee with cream (not milk) and no sugar
Snack: Small salad with Thai peanut dressing (peanut and chilies), or Thai lime and coconut dressing (look for dressings with no added sugars)
Dinner: Lots of veg, protein, keep pasta and bread to a minimum (this is where I screw up, so I have to stay vigilant and not give in to temptation)
2 years agoAsterikos
Well, I've been meaning to get back on the workout wagon and what better time than now?
After college my activity level dropped pretty dramatically and I started dating a guy who was a homebody and our main "date" was going out to eat, and watching movies.
Well, I paid the price and put on some serious weight. In college I hovered between 150-175lb. I'm currently 200lb, so I'd like to lose about 25lb. More than just the weight, I'd like to fit into clothes better, and feel better in what I wear. I'd also like to be able to not get winded going up the stairs, and stuff like that, so basically I'd like to improve my stamina.
I also have been developing acid reflux that is probably due to the weight gain, as well as scoliosis, which is certainly not going to be helped by my bitty lifestyle.
This week I'm starting off simple, just 40 minutes of jogging for 6 days. This is really just to get on schedule and get into the flow.
Starting next week I will be following a work out that is part weight lifting, part cardio. It's probably 40 min of a weight lifting circuit, and 20 min at least of jogging or other cardio. I'll detail a bit more as I go.
Stop eating shit. That's pretty obvious but every now and then I just buy Taco Bell or eat a stupid oatmeal cream pie. I don't drink a lot of pop so that's not a big deal, but fully cutting out fast food will really help.
I'm going to focus on eating more veg and protein, while avoiding sugar. That means no sugar in coffee, and no sugary desserts.
I might also start keeping a food journal but I'm not really god at that kind of stuff so we'll see. I'll probably forget about this every now and then too.
Went to the gym at lunch time, accidentally did 55 minutes on the treadmill. According to the machine, I did 3 (what I assume are) miles, and burned ~350 calories, on an incline over at least 2. My calves are sore and I'm sure I'll feel it tomorrow. Otherwise, I feel pretty good. :)
Also, I'm uploading some starting photos so I can track my improvement.
3 years agoAsterikos
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