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[Deleted] - 12/11/2007 9:04:38 AM
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[Deleted] - 12/11/2007 9:11:43 AM
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RE: Starting over - hoping this will keep me accountable. - 12/11/2007 9:15:58 AM
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smoundzou
Posts: 2116
Joined: 5/4/2007
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I'm not sure if you've ever heard of or tried Tabata, but I've been doing it for several weeks now and from what I can tell, it's really helping me keep fat gains down while I'm bulking...
since you mentioned you're wanting to shed some fat around the waist.. Tabata is an excellent way to burn fat with minimum muscle loss. The routines are very short but intense.. Each set lasts for 30 seconds, 20 being very intense and 10 seconds of rest for total of 8 sets per exercise. Right now I'm doing 3 exercises, no weight or very light weight..
Squats-bar only
Thrusters-10lbs weights
Sprints-treadmill
The routine is a total of 12 minutes and it has been a job just working up to that 12 minutes!!!
Sounds like it might be something that would be good for you. Do a goole on Tabata routines.. you can do it with almost any exercise and again, high fat loss with minimum muscle loss.. Can't beat that..
Goodluck
quote:
ORIGINAL: Jeudrietr
I'll start with some stats.
22
female
5'8
Start:
156lbs
32 inch stomach (at belly button)
December 11:
145lbs
29 inch stomach
I've made good progress over the past few months but it's time to get more serious.
I'm making this journal just so I know that I have to come here every day with an update. I'm hoping that it'll keep me motivated. I will write down what I eat, how much I exercise, and just how I'm feeling. I'll also include anything that happened that may have affected my results, such as feeling overly depressed that day.
My goals are pretty simple. I want a flat stomach, but I don't really care about numbers on the scale. I'd like to gain muscle, strength, endurance, and just stop feeling tired and run-down all of the time. I'm hoping that getting into better physical shape will also improve my self-esteem.
Ready, go..
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
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[Deleted] - 12/11/2007 9:18:14 AM
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[Deleted] - 12/11/2007 4:07:30 PM
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[Deleted] - 12/11/2007 5:04:30 PM
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[Deleted] - 12/11/2007 7:44:04 PM
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RE: Starting over - hoping this will keep me accountable. - 12/11/2007 9:01:09 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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I think whatever works to hold you accountable is a great idea. Entries in an online journal, notebook, anything so that you can look back and see a whole heck of a lot of progress.
In fact if you start holding yourself accountable for:
* workouts
* nutrition
* body composition
You'll most likely never ever have a question in regards to your progress!
That might seem a bit strange but if you just track these 3 things, you'll never ask the question about "Am I losing fat or muscle?" "I don't know if this diet seems right." "When should I increase the weight?"
Forward progress will be unavoidable if you take 5 minutes for each one of those things and track it somehow. And a discussion board is a great place to track your emotions, thoughts and observations about your workouts.
_____________________________
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[Deleted] - 12/11/2007 9:09:40 PM
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[Deleted] - 12/12/2007 8:47:33 AM
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[Deleted] - 12/12/2007 6:07:16 PM
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[Deleted] - 12/12/2007 8:52:38 PM
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[Deleted] - 12/12/2007 9:16:33 PM
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[Deleted] - 12/13/2007 9:08:14 AM
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[Deleted] - 12/13/2007 5:55:19 PM
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[Deleted] - 12/14/2007 8:44:08 AM
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RE: My journey to a healthier, happier me - 12/14/2007 12:28:49 PM
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thehardway
Posts: 1017
Joined: 8/8/2006
From: Philadelphia, PA
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I have a suggestion or two.
If forcing yourself to get up early doesn't work for you then forget about it, and plan on working out when you get home.
If I needed to work out in the AM, I couldn't, I'm just not wired to get up and want to face the day with both barrels blazing.
quote:
I've read a bit. Is this just HIIT? I am familiar with that, though I've never heard the term "Tabata".
Yes it is a varriation of HIIT,the man who pioneered it (the 12 minute style, known as Gurilla Cardio), last name was Tabata, I can't remember his first. Basically the same stuff. For some people (myself included ), it is a very effective form of cardio, for others not as much.
If you work at full intensity, it is a very hard workout, and it spares lean muscle loss. The after burn, the calories your body burns after the workout are higher than a medium intensity long duration cardio workout, or so they say.
I happen to run stairs with that type of timing, at the moment.
I think it would be very benifical for you at this stage of the game to come up with a set routine. There are two reasons for this, well a good deal more than two.
1. You'll know what your facing everyday. It will give you more of a feeling of accomplishment. Knowing that on Monday you have X to do, and you did X.
2. You'll make sure that you work yourself completely. This will not only be benifical in the obvious ways. Like Maximising your time, and maximising your bodies potential, but it also provides variety within a set structure.
I have workout days I dread. Getting through squat/step up day means, that the next day guriila cardio, and maybe some streching, I can do that. Then the next weight day is deadlifts and split squats, deadlift day is usually a great day for me.
Also getting through the days I dread enhances the feeling of accomplishment. See 1.
3. Having a set routine and sticking to it, prevents burn out. Working out for 2 hours is not necesary nor is it always feasable. It is easy to burn out doing that, and it is harder to get started when you know that once you begin your not stopping for a long time. The carrot is too far in front of the horse, the finish line is out of sight.
Now the nutrition, in an ideal world, fiberous carbs in the middle of the day, starchy carbs what an hour before your workout to provide energy.
Watch out on being to low on the calories, if your body become to used to it, it will hurt you in the long run. Also you will not have the energy needed to get through or even start your workouts.
_____________________________
quote:
ORIGINAL: Jane
I think hardway is a sarcasitic kinda loud guy's girl. She would crack me up!
quote:
ORIGINAL: Yet
She's like a white, female, hair filled, Sam Jackson.
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[Deleted] - 12/14/2007 6:13:11 PM
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RE: My journey to a healthier, happier me - 12/14/2007 7:18:22 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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quote:
ORIGINAL: Jeudrietr
Thank you for the tips! For some reason, I am finding it hard to make a routine without a gym or much equipment.
I was browsing around and found this split.
chest/tris
back/bis
legs
shoulders/core
Using this, I've listed all of the exercises that I know I can do at home:
Chest:
Dumbbell Chest Press
Dumbbell Chest Fly
Pushups
Triceps:
Kickbacks
Tricep Extensions
Dips
Close-grip Pushups
Close-grip Benchpress (with dumbbells)
Back:
Dumbbell Rows
Dead lift
Shrugs
Biceps:
Bicep Curls
Hammer Curls
concetration curls
reverse curls (forearms)
wrist curls (forarms)
wrist extentions (forearms)
Legs:
Lunges
Squats
stiff leg dead lift
calf raises
split squats
Shoulders:
Overhead Press
Front Raise
Lateral Raise
Reverse Flies
Upright Rows
Core:
Plank
Situps
Crunches
leg raises
knee tucks
..
That's all I know for each of these. Any other suggestions? Are these good? How many sets/reps would be good? Is this a good split? Help! Thanks.
EDIT: Also, when should my cardio come into play? Daily? Just on my off days? Or what? Before/after my other workout?
Ok I've added in some more exercises. That however is not the best split. It's just every exercise you can think of. You could try something like this.
Chest/Tris
Chest press 3x8
Flys 3x8
dips 3x12
extentions 3x12
Back/Bis
Dead lift 3x8
rows 3x8
shrugs 3x12
curls 3x12
forearm work 3x12
Legs
Some type of squat 3x8
sldl 3x8
calf raises 3x20
Shoulders/Abs
Overhead press 3x8
lateral raise 3x12
rear delt row 3x12
ab work 3x20
That's a good base, 9-12 sets a day. Shouldn't take to long but will give your muscles the work and rest they need. Obviously you can change it however you want.
Also, cardio depends on your goals. If you are trying to lose weight/get trim obviously you'll need more cardio (maybe 3-4 times a week) as opposed to maintaining where you might only need cardio twice a week. Cardio shouldn't take up more than 20 minutes of your time, and you can usually do it right after your lift. You can do it any time, or on your non-lifting days as well. It's all up to you.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
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[Deleted] - 12/14/2007 7:24:40 PM
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