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Updated over 16 years ago, 04/30/2008
Really off topic! Talk about Workouts....
Okay since I got into the REI game and realized how much money there is out there I am constantly on the computer comparing deals. And ever since this happen and me passing the state where my matabolism works faster than I eat has gone :shock: , It has all been down hill from there (Or shall I say Fat Hill :lol: )!
I wanted to know what types of power workouts I should do in order to get physically fit and healthy? Mind you I want to be in shape not really bulky or buff, I would like the swimmer look.
1. Forearm
2. Backarm
3. Chest
4. Shoulders
5. Abs
6. Legs
7. Calves
8. Back
9. Wings
Thanks for the input if any! :superman:
Um.... eat less, work out more. And lay off the beer Lito!! :superman:
LMAO-
Your too much Jared but I am not sure if it is listed on my profile but I am not 21 yet. I turn 21 next month in fact and I am headed to Las Vegas for some Big time party fun (with my girlfriend).
All right!! You don't need to be 21 to be a super hero man!! :superman:
Hey Jared-
I all most forgot one of those homes you were looking at was a HUD home right? Do you inquire about FHA loan programs?
If so and I can help you get all the info you need in order to get started and make it happen. There are also many grants avaliable through government funding that people do not use. Tell me what you have in mind and I think I can guide you to make it profitable to use these grants and loans!
The fact is, more hgh is released and more fat is burned during multiple muscle workouts. You also get great cardio, by using the whole body. You want muscle, too. Muscle eats fat for breakfast. Build muscle, boost metabolism, workout less. A swimmers body is one of the most balanced, but there is alot of actual resistance involved, to get there. (the water) Most of them lift, as well. Exact form and function are the keys. Who cares about how much one can bench.....it matters none. You want to be able to perform the exercise with perfect form, with good resistance. Ideally, you want that muscle group to be tapped out, by the last repetition, of your last set. (a little lip biting is ok, on the last couple reps, of the last set.)
I have a powertec rack, 7 foot olympic bar, and ls513 lamar fid bench. (fid = flat, incline,decline) I try to eat as well as I can. (plenty of fresh veggies and fruits. There is no substitute, so just suck it up, and eat more of them.) No heavily processed foods, (chips/dip, fast food, cake, pie, ice cream, soda, white flour/sugar, canned/frozen foods,juices) I cheated alot over easter, and christmas, so it happens. Just incorporate more whole foods. Raw fruit/vegetable carbs and sugars are ok, so eat them. They are organic by nature, and are fine. As a general rule (when eating), the closer to the earth, the better for you.
WEEK 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Saturday - Abs
WEEK 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Saturday - Abs
(do 1 warmup set for each exercise, with no weight)
Workout A
3x5 Squats (Squat from the HIPS, not the knees. head up, back straight. stick your butt out, on the down, press through your heels/mid foot, on the up)
3x5 Bench Press (flat bench, inhale on the down, exhale on the up, or at peak of rep.)
1x5 Deadlifts
2x8 Dips (use a chair, and start with your legs bent at the knees, then as you get stronger, straighten your knees.)
(do 1 warmup set for each exercise, with no weight)
Workout B
3x5 Squats
3x5 Standing Military Press (seated is ok, if needed)
3x5 Bent Rows (bend at hips, head up, row to your mid chest)
2x8 chin-ups (first set front grip, second reverse grip. do jump chinups in the beginning, if needed. jump up, then pullup, using your momentum.)
Abs - 2 sets, both until failure, 3 minutes rest between the two.
No concentrated arm workouts are needed. dips, chins, benching takes care of it. This is a time tested workout, so no need to change anything, until you are ripped, and want more focus on different areas. Its a version of rippetoes 5x5, which you can move up to, once you are up for it.
:shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:
Wow I am totally shocked really I ask for an answer and dang Tony you gave me the best answer I have gotten for some time now. Thanks man I will put this to the test and if all is well I will give you a really good update. If I can't follow the routine (I love food man LOL) then just don't expect to hear from me LOL!
Honestly loki, food intake is going to be a HUGE part of your fitness goals. I put it up higher than actually working out, itself. (maybe 60/40) Everything you put into your body is going to be needed, and used fairly quickly, when you workout like this. Things like candy/cakes are utterly useless. You need whole foods. Your body will make gains faster, if you feed it right.
NEVER, under any circumstance, lift heavy, 2 days in a row. Dont even lift light. Your muscle builds during rest, not when you are working out. So you need a good 8 hours of deep sleep, so you can shut down your body, and let it focus on building the damage youve done. (your muscles have little tears when you lift, then are repaired when you rest. THIS is muscle building. )
Give yourself an honest 12 weeks, and be sure to take front, back, and left/right side pictures of yourself, naked. (yes, i said it, butt naked) This will give you a good reference point. (or wear nothing but boxer briefs) Also, dont weight yourself, or look in the mirror (from the neck down), for the entire 12 weeks. We are not worried about what we look like. We are more concerned about our commitment to the workout, and diet.
Okay here is the Big question.
What are the types of food I should eat (I need exact names man lol)?
Stick with lean meats, fruits and veggies, and water. No canned veggies, fruits. They are loaded with salts/sugars/commercial whatnot that you should avoid. Dont drink anything but water, preferably filtered, not distilled. Whole grain noodles, breads, rice should be replaced with anything white. Ideally, you want to go to a local produce stand/bakery for your produce and breads/noodles.
If you want, I can make out exact recipes for you, in a good ratio of proteins to fats to carbs. I eat pretty well, so it wouldnt be that hard. I would copy alot of what I eat.
I forgot to mention. You rotate between the weeks, as you go. week 1, week 2, week 1, week 2, etc. I didn't make that clear enough.
Looks like Tony took care of you but I am thinking if you want the swimmer look, you might try .... swimming. Sorry, couldn't resist.
Hahaha, I was actually going to say that, and its so obvious its funny. The reason I went for weight training is simply because he mentioned it, and seemed to be heading in that direction. You'll be able to get results faster, also. But yes, I agree 100%. You could do a day of cardio, and swim.
LMAO-
you guys are mean :crying: , no but the only reason I asked for a workout plan is due to the fact that I hate swimming! Kind of funny being that summer is coming up and it is really hot where I am at but hey we all have our dislikes. And now that I have the Tony Plan to get me where I want to be who needs swimming?
Thanks Guys
haha, true. If you eat right, and stick to your workouts, you wont need swimming. You wont have the lung capacity, stamina, or endurance of an olympic swimmer, but you'll have the body. :D
Also, it ok for the first 2-3 weeks to workout say monday-thursday-sunday. You may need more rest from soreness, in the beginning. This happens. Just make sure the exercises are perfect form.I should add that most people start out on this workout at 80-90 lbs. for squats, and the same for benching. See what you can handle for 3 (perfect) sets of 5, and go from there. Same with your bench. The first week will be adjusting, and learning the exercises, for the most part.
Originally posted by "TonyS":
You'll have them all, but not at an olympic swimmer level. Thats all I was saying. There is no exact formula. The workout above will get you a fantastic body, when coupled with eating well. If you want to swim, then go for it, but if you are weight training on top of it, I would only do it 1-2 times a week. My guess is youll do better with weight training, simply because you hate swimming, and endurance swimming has pretty steep learning curve, imo. You aren't going to jump into a pool, and start swimming laps. :D
Oh okay-
Anyways those guys look too good and I wouldn't want my girl to allways look at me, cause then I wouldn't have anything against her. And to her I am Mr. smart guy but everything else I just screw it up and can't seem to do anything right. LOL oh crap she's right behind me reading what I am saying and I don't think it looks good for me fellas.
If I don't respond back just remember me :crying:
For example of some meals, go to menshealth.com. I always use their recieps they put into their magazine (atleast 2 an issue) this month's issue has over 50 "muscle building" recipes. They are mostly chicken and fish recipes. AND THEY TASTE GOOD
Also, I bought this book by Robert do Remedios, MA, CSCS, director of speed, strength, and conditioning at College of the Canyons in Southern California.
The workouts he has in his book are all multi muscle moves, like Tony stated above. These workouts will not make you bulky or stiff but flexible and fit; an ahtletic body. He explains the philosophies of lifting and is very detailed about what and why he recommends these workouts.
He also has got a website, coachdos.com CHECK IT OUT!
http://www.amazon.com/Mens-Health-Power-Training-Performance-based/dp/1594865841/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1206710134&sr=8-1
I am not affiliated with Men's Health at all, but they have a GREAT book that got me started. It covers both nutrition and fitness. I highly recommend that you buy it and read it. It's called "The Abs Diet".
http://www.amazon.com/Abs-Diet-Six-Week-Flatten-Stomach/dp/B000E1KPV4/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1206711237&sr=8-1
Wonderful book. It's very rooted in basic exercise and nutrition.
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Lito -
When you move out to Denver, you can tackle the many 14,000+ mountains for hikes . . . that'll get you in shape!
Yes I think that would work really well Josh and speaking of Denver I am still looking at properties but I think I am going to go with a HUD home and use a section 203 (k) program for rehab reasons.
Okay Tony I was going to start the other day (no really), but I got a bit confused about some of the workout names. If it is not too much trouble can you explain in detail what each workout intails?
Thanks again!
Not a problem. Here is a great resource on bb.com that lists exercises, and how to do them. Its better than me explaining, because it depends on what you are using. (barbell, dumbell, plates, bench, no bench, etc.) Stay away from their articles on "blasting your arms" or "get killer calves". Worry about focus workouts (like those), only after you are in great overall shape.
http://www.bodybuilding.com/fun/exercises.htm
Check out http://www.exrx.net. Great resource for everything you are going to be doing. They also have an exercise walkthrough.
Let me know. All of the exercises I listed are used with a barbell, but you can use dumbells for benching, military presses, squats. Are you working out at home? What are you using as far as weights?
Here is my setup, if you were wondering. Its kind of hard to see, and please excuse all the junk. It was christmas. (it looks nothing like this now.)You can see the rack has built in pullup bars up top, and you can see the barbell, and the bench. The dip bars are leaning against the wall on the right. They slide in at adjustable heights, and allow great dips, at home. If you are going to lift seriously at home, a full rack is the only way to go, because of the safety it provides. You can see the safety bars running from front to back on both sides, about bench height. If you drop the bar, or cant get it off of your chest, these will catch it, so it doesn't drop on you. Same thing with squats. If you get stuck "in the hole" you simply keep going to the ground, and let the safety bars catch it.
A setup like this allows you to give your all, without the consequences of overshooting your strength, at that time. Also, dont let the pic fool you. The barbell is 7 ft long, and weighs 50 lbs, on its own. This is what you'll want to be working with, ideally. This should help if you are going to a gym as well. Youll be looking for rack setups like this.
Thanks again Tony you allways come through.
Here is an item I found on craigslist, in the Los Angeles area. If you were planning to workout at home, this would be an awesome start. Actually, it would be all you needed, until you started to get picky, and wanted things like leg sleds, etc.
http://losangeles.craigslist.org/lgb/spo/627176750.html
Body solid is great equipment, and it will last forever. Hes moving, so offer $600, and see. Ask how much total weight there is, and everything thats included. I see he has two different machines, is why I say this. If you could get his rack, the weights, the barbell, the mat, and the fid bench for $600, you got yourself a deal. If hes offering everything I see in the pictures for $800, its a friggin' steal.
Brand new you are looking at: (setup on the right)
~$200 for 300 lb weight set & barbell
~$400 for Body Solid Rack
~$100 for Mat
~$259 for Body Solid FID Bench
Also, heres a deal on york db's. http://losangeles.craigslist.org/wst/spo/625584505.html Id offer $100. Buying york db's is about $1 a pound, retail. This set would cost ~$214, new. I know they're yellow, but its still a deal. I guess you could paint them, if you wanted. :D
Hi Loki, Couldn't help but put in my two cents. About 5 years ago I went after that extra weight and have easily kept it off. I do the same amount of exercise as before (walking, skiing, swimming) definintely in the moderate range as compared to some other posters here, but like a lot of folks I spend a fair amount of time being a computer jockey. The thing that was almost like magic for me was to be militant about cutting out refined sugars. I didn't think of myself as a sugar junkie, but if you are not watching real carefully it lurks in so many places (e.g. processed meats). The lean meats, veg, fruits and whole grains did it for me. I still use blue cheese dressing and eat Caesar salads but skip the bread, when I am eating fat. I eat a lot less bread now and it is whole grain, high fiber, sweetened with a little honey when I do. I use olive oil wherever it works.
I could easily live in France. Their higher fat but lower carb diet is something that I live with long-term. I don't ever consider myself on a "diet".
Hope this is helpful,
Dwayne