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2006/10/05, 07:44 AM
First I need to know if you are working out at home or at a gym?
Here is one thing I want you to do, whether you are working out at home or at a gym - When you get up in the morning, reach up and stretch as high as you can, then gentle bend forward and hang and stretch, come up slowly. Reach up again and push one hand higher than the other, stretching through your side, relax. Now the other hand will reach higher, stretching the other side.
Now place both hands on your low back and push your shoulders back, looking up towards the ceiling.
Good. Before you start your breakfast I want you to think about all of the reasons to do good things for yourself today. Why are you going to eat right? Why are you going to do your workout? Make it count and be grateful for another day to get healthier.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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2006/10/05, 09:02 AM
I have access to a military base gym. It has alot of free weights and machines with alot of ellipticals, steppers, treadmills, and exercise bikes. Right now I am on the first week of the 8 week fatloss and toning program. My program normally follows this:
5:30 Gym (15 minutes Elliptical, and then the weight program)
2:00PM Lunch (30 Minutes Elliptical, 15 minutes exercise bike or treadmill.)
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2006/10/06, 07:13 AM
Do you want to stick with the freetrainers program you have now and see how it goes just by changing your diet? that is fine with me!:)
If we find you aren't getting the reulst you want out of it we can write a routine for you that mayeb will bump it up a notch.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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2006/10/06, 07:14 AM
Man. *If we find you aren't getting the results you want....maybe will bump it up a notch.
So dyslexic in the morning.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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2006/10/06, 12:52 PM
I will follow your program. I just started this one and no biggie to go off it.
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2006/10/06, 01:12 PM
Ohh where can I also find a tape measure for measuring arms/legs..etc. I also took a Body Fat measurement from the base gym. This was done on the 23 Aug 06. Should I get another one maybe? Right now it says that I am 31.7% Fat. Breaking down too:
195.5 Lean weight
90.6 Fat Weight
I have this in two copies...one at the desk at work that I look at before I go exercise at lunch and one at home taped to corner of mirror in bathroom.
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2006/10/06, 01:20 PM
You can get a soft tape measure at walmart in the sewing area for a buck.
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2006/10/06, 01:44 PM
Gecko - I think you could just switch over to the proforum challenge, then.
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
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2006/10/06, 07:49 PM
I will go ahead to the proforum challenge. I am getting ready to go shopping because pretty excited about this, hoping it will help my overall weight loss.
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2006/10/16, 07:51 PM
Okay new challengers - I will post your workout routine here in a day or so - you will have to commit to not missing your workouts or cardio for any reason (except illness).
Any workout questions should be asked here.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.
-Henry David Thoreau
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2006/10/18, 01:06 PM
New Challengers! Here is your first assignment for your workout:
Look at next week's schedule, in your day-planner, on your fridge calendar, wherever it is you write down important appointments...
I want you to look at your schedule and figure out how you can set a daily appointment for your workouts.
On Monday, Wednesday and Friday you will need one hour.
On Tuesday, Thursday and Saturday you will nedd half an hour.
This is not negotiable - a fit and healthy lifestyle includes daily physical activity and it is very importnat that you make the mental commitment to yourslef to take the time you need to make your life healthier.
so - go to it and let me know if there are any questions. I will be updating the food and workout posts through out the week and your start date is next Monday - so start getting excited!!!!
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.
-Henry David Thoreau
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2006/10/20, 05:09 PM
Allrighty then!
here is your Monday, Wednesday, Friday workout routine:
Warm-up, either walking or on a piece of cardio equipment (bike, treadmill, elliptical) 8-10 minutes, break a light sweat.
Do one set of squats - 15 reps and go immediately to one set of chest press (or bench press) 12 reps.
rest 60 seconds and repeat twice (squats immediately followed by chest press, rest)
Step-back lunges - 12 on each leg, then immediately go do a set of 12 lat-pull-downs, rest 60 seconds and repeat twice.
Deadlifts (not stiff-legged) do a set of 15 and then immediately do a set of shoulder presses, 12 reps. rest 60 seconds and then repeat twice.
Crunches - set of 15, turn over and do a set of 15 superman back extenions. rest 60 seconds and repeat twice.
Cool-down and stretch.
Be sure to drink plenty of water preworkout and during workout.
This routine is meant tokeep you moving and burning calories, don't stop for too long between sets and put some effort into those exercises - use a weight that is challenging!
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AIM HIGH TIME FLIES
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2006/10/20, 05:25 PM
Here are your cardio workouts:
Tuesdays - we are doing High Intensity Intervals. Sounds tough, but in no time you will really look forward to them because they just fly by and you are done! It helps a lot to print out the interval times on an index card and bring it to the gym.
Pick any piece of cardio equipment that has a time readout.
For the intervals that are high intensity you can just increase your speed as muich as you safely can or you can increase the incline or workload on the equipment if that is possible. For starters i would recommend trying it on an elliptical and just going as fast as you can on the high intervals.
Minutes 1-5:00 warm-up, gradually increasing
your pace to a moderate one.
5:00 - 5:30 high intensity
5:30 - 6:30 recover at a moderate pace (breath)
6:30 - 7:00 high intensity
7:00 - 8:00 recover moderate pace (drink water)
8:00 - 9:00 high intensity (you can do it!)
9:00 - 11:00 recover, moderate pace, breath deeply
11:00 - 11:30 high intensity
11:30 - 12:30 recover, moderate pace
12:30 - 13:00 high intensity
13:00 - 18:00 recover and cool-down,
Breath and drink water! You made it!!!
Thursdays - pick a piece of cardio equipment, or walk outdoors. Moderate pace (heart rate 70% - 75%), 30 minutes , adding 5 minutes every other week (not until week 3).
Saturdays - if you have a membership at a gym with cardio /group fitness classes - take a class. Don't be intimidated, do your best. Classes really are fun and get you moving! If you won't or can't take a cardio class, do 15 minutes fast pace on one piece of equipment and then go directly to another piece and do 20 minutes moderate pace, 5 minutes cool-down.
Any time you can fit in little extra bits of walking in your daily activities - do it. take stairs instead of elevators, park a little farther away than usual, get up and walk to a co=worker's cubicle instead of emailing them.. you get the idea!
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AIM HIGH TIME FLIES
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2006/10/23, 12:44 PM
I am working out at a gym and a treadmill at home.
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2006/10/24, 07:31 AM
Great! You should have no problem doing this workoput, then.
Okay - it is Tuesday - how did everyone do on Monday?
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AIM HIGH TIME FLIES
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2006/10/24, 09:27 AM
Well, I couldn't do the workout exactly as it is outlined due to equipment being tied up. Seems like Mondays everyone & their brother is doing chest. I was a little low on my caloric intake too, although the macros were close to the right percentages.
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2006/10/24, 05:11 PM
good job getting out there typ!!!
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2006/10/24, 07:22 PM
Just keep trying to do better each day!
Crowded gyms can be very frustrating - rememebr you have different options for each exercise - squats can be dione with dumbbells, with medicine balls, with a barbell, chest presses can be done on a machine, in a smith machine set-up, or with dumbells, just try to find an alternate chest exercise and do that when you can't get to the equipment you had planned on - even push-ups can count.
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AIM HIGH TIME FLIES
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2006/12/08, 05:16 AM
Yeah ur right ... we shudnt be giving too much break between the exercises if we really aiming at burning calories ... this works :)
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So many times it happens too fast You change your passion for glory Dont loose the grip on the dreams of your past, You must fight just to keep them Alive -- SURVIVOR
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