First off, congrats on losing 70lbs! that's huge progress right there. you sound like someone who has the determination and will to reach your goals.
Second, can you be a bit more specific about your goals before we recommend a routine for you? I know you want to lose another 30-40 lbs, which is good (solid, attainable, measurable). do you also want to gain muscle mass? do you want to be able to do a certain number of bodyweight exercises (like 5x5 pullups or do a handstand)? want to run a 5 minute mile? or lose fat without gaining muscle mass (gain endurance instead?)?
in the meantime, you can also learn a lot more about exercising, weight training, weight loss, and diets in the stickies of this forum (general nutrition recommendations and general training recommendations).
On October 26 2012 02:27 ieatkids5 wrote: First off, congrats on losing 70lbs! that's huge progress right there. you sound like someone who has the determination and will to reach your goals.
Second, can you be a bit more specific about your goals before we recommend a routine for you? I know you want to lose another 30-40 lbs, which is good (solid, attainable, measurable). do you also want to gain muscle mass? do you want to be able to do a certain number of bodyweight exercises (like 5x5 pullups or do a handstand)? want to run a 5 minute mile? or lose fat without gaining muscle mass (gain endurance instead?)?
in the meantime, you can also learn a lot more about exercising, weight training, weight loss, and diets in the stickies of this forum (general nutrition recommendations and general training recommendations).
I don't have goal in particular.
I will eventually (in like 3 years when I have a bit more money) buy a treadmill to train endurance. My only real goal is to be able to play sports again (mostly tennis) and for health reasons. I don't care to be a body builder or have huge muscle, but I do want a minimal amount of muscle mass eventually, though it's not a primary goal. I have a big build either way, so it's pretty much physically impossible for me to be a tiny dude.
For me it's just losing weight and being more fit in general. I get short on breath pretty quickly when I run (I can walk for miles on end at least) and I will eventually work on that, but to work on endurance I need to lose the rest of the weight first.
On October 26 2012 02:27 ieatkids5 wrote: First off, congrats on losing 70lbs! that's huge progress right there. you sound like someone who has the determination and will to reach your goals.
Second, can you be a bit more specific about your goals before we recommend a routine for you? I know you want to lose another 30-40 lbs, which is good (solid, attainable, measurable). do you also want to gain muscle mass? do you want to be able to do a certain number of bodyweight exercises (like 5x5 pullups or do a handstand)? want to run a 5 minute mile? or lose fat without gaining muscle mass (gain endurance instead?)?
in the meantime, you can also learn a lot more about exercising, weight training, weight loss, and diets in the stickies of this forum (general nutrition recommendations and general training recommendations).
I don't have goal in particular.
I will eventually (in like 3 years when I have a bit more money) buy a treadmill to train endurance. My only real goal is to be able to play sports again (mostly tennis) and for health reasons. I don't care to be a body builder or have huge muscle, but I do want a minimal amount of muscle mass eventually, though it's not a primary goal. I have a big build either way, so it's pretty much physically impossible for me to be a tiny dude.
For me it's just losing weight and being more fit in general. I get short on breath pretty quickly when I run (I can walk for miles on end at least) and I will eventually work on that, but to work on endurance I need to lose the rest of the weight first.
I'm mostly addressing the bolded part, I'd say you should start getting to work on your endurance now if you want it to improve If you can get decent endurance now (or at least begin improving it) then as you lose the rest of the weight you want to lose you'll have a dramatic increase in your running ability :D Diet is most of the weight loss equation, but if you want to improve endurance then start training it meow and you'll not only help your weight loss goal but also make progress towards your other goals
Also, you don't need a treadmill to start training endurance, but running outside in Canada may suck (depending on where you're at) so I guess your mileage may vary on that whole deal, but I encourage you to try! :D Running outside is a lot more fun than on a treadmill if you can manage it IMO
Seconded. Gaining endurance now will just have more value when you weigh less. Lower resistance against muscles trained for more resistance = less perceived work, which is what endurance is all about.
Somewhat out of context, but still somewhat related to above.
Being able to go for long runs (or cardio sessions in general) helps immensely with losing weight. I am not the best at keeping a clean diet (I like my beer okay!?), but if I want to lose weight I just start going for long runs 2xweek and mediumlong runs 2xweek - then weight flies off me incredibly easy, even with unclean diet. I do however consider myself in rather good shape so a long run is ~12-14 miles and a medium run is ~4-8miles. I'm also very active and walk a lot of throughout the day.
Obviously it's a million times better to just eat clean and do cardio, but I feel like there is no way I can eat more than I burn in a day where I have been out running for 12 miles.
edit: also hurts my squat like hell, but I'm addicted to running.
Well for the whole summer I walked 5x12km a day so 60 km a week, and now I'm walking 24 km a week anyway. Granted it's not running but I just don't have the time for that right now.
On October 26 2012 17:33 NeedsmoreCELLTECH wrote: If I do abs 2/3 times a week, is it also recommended that I start doing lower back work?
You squat and deadlift right? Im pretty sure some ab training cant create a major imbalance.
Some lower back work did wonders to my squat so why not?
Alright, will do. Deadlifted heavy twice this week, and noticed the bar drifting too far from my chins on the last few volume sets. Not gud. Gonna incorporate some lower back stuff and start deadlifting barefoot again.
If I'm just stuck haard at 75 pound press after getting to it twice failing, trying a week, then going back down, repeating, is it probably an eating issue?
Trackball vs regular mice? I tried a trackball mouse a few times, and my thumb felt pretty sore, but I think it's something that could go away after getting some used to. I normally use my mouse with my left hand even though I am right handed, and I don't have any pains at moment, but it might be something that I should watch for? I have an office job...
For those of you that use the ab wheel.. how often do you do it? I used it Monday for the first time ( did about 10 reps ) and I tried using it again tonight and i just couldn't do it. It felt like my lower abs were ripping lol..
Maybe I just over did it for the first time using it? Or I'm just not used to it yet or something but man.. I'd like to be able to use it about 3x a week..
On October 27 2012 13:28 Cambium wrote: Trackball vs regular mice? I tried a trackball mouse a few times, and my thumb felt pretty sore, but I think it's something that could go away after getting some used to. I normally use my mouse with my left hand even though I am right handed, and I don't have any pains at moment, but it might be something that I should watch for? I have an office job...
There is a sanfranciscocrossfit (the guy behind MWOD) video on how to use a computer optimally. I am going through their videos looking for it. I remember it mainly being about having constant external rotation even while sitting at a desk, texting on your phone, eating your foot, whatever.
On October 27 2012 13:28 Cambium wrote: Trackball vs regular mice? I tried a trackball mouse a few times, and my thumb felt pretty sore, but I think it's something that could go away after getting some used to. I normally use my mouse with my left hand even though I am right handed, and I don't have any pains at moment, but it might be something that I should watch for? I have an office job...
There is a sanfranciscocrossfit (the guy behind MWOD) video on how to use a computer optimally. I am going through their videos looking for it. I remember it mainly being about having constant external rotation even while sitting at a desk, texting on your phone, eating your foot, whatever.
It's okay, I've seen that video (or something very similar), and I constantly follow those instructions, but I haven't developed a habit yet and I often forget to sit properly
On October 27 2012 13:28 Cambium wrote: Trackball vs regular mice? I tried a trackball mouse a few times, and my thumb felt pretty sore, but I think it's something that could go away after getting some used to. I normally use my mouse with my left hand even though I am right handed, and I don't have any pains at moment, but it might be something that I should watch for? I have an office job...
There is a sanfranciscocrossfit (the guy behind MWOD) video on how to use a computer optimally. I am going through their videos looking for it. I remember it mainly being about having constant external rotation even while sitting at a desk, texting on your phone, eating your foot, whatever.
It's okay, I've seen that video (or something very similar), and I constantly follow those instructions, but I haven't developed a habit yet and I often forget to sit properly
I know exactly what you mean. I know how to sit properly and I know I'm sitting terrible. Just can't erase the bad habits (( for some reason when I ladder in sc2 my posture is correct, but when surfing around or doing homework it's absolutely dreadful..
Started reading it this week and I must say I really like the sitting technique described as stacksitting in the book. Stretchsitting is better though if the chair accomodates it and you can remain static for longer periods.
On October 27 2012 14:20 LovE- wrote: For those of you that use the ab wheel.. how often do you do it? I used it Monday for the first time ( did about 10 reps ) and I tried using it again tonight and i just couldn't do it. It felt like my lower abs were ripping lol..
Maybe I just over did it for the first time using it? Or I'm just not used to it yet or something but man.. I'd like to be able to use it about 3x a week..
I had the same experience after my first use Just try to do some tomorrow. You'll work up to 3x a week soon. It really works your abs though!
On October 27 2012 13:28 Cambium wrote: Trackball vs regular mice? I tried a trackball mouse a few times, and my thumb felt pretty sore, but I think it's something that could go away after getting some used to. I normally use my mouse with my left hand even though I am right handed, and I don't have any pains at moment, but it might be something that I should watch for? I have an office job...
There is a sanfranciscocrossfit (the guy behind MWOD) video on how to use a computer optimally. I am going through their videos looking for it. I remember it mainly being about having constant external rotation even while sitting at a desk, texting on your phone, eating your foot, whatever.
On October 26 2012 02:27 ieatkids5 wrote: First off, congrats on losing 70lbs! that's huge progress right there. you sound like someone who has the determination and will to reach your goals.
Second, can you be a bit more specific about your goals before we recommend a routine for you? I know you want to lose another 30-40 lbs, which is good (solid, attainable, measurable). do you also want to gain muscle mass? do you want to be able to do a certain number of bodyweight exercises (like 5x5 pullups or do a handstand)? want to run a 5 minute mile? or lose fat without gaining muscle mass (gain endurance instead?)?
in the meantime, you can also learn a lot more about exercising, weight training, weight loss, and diets in the stickies of this forum (general nutrition recommendations and general training recommendations).
I don't have goal in particular.
I will eventually (in like 3 years when I have a bit more money) buy a treadmill to train endurance. My only real goal is to be able to play sports again (mostly tennis) and for health reasons. I don't care to be a body builder or have huge muscle, but I do want a minimal amount of muscle mass eventually, though it's not a primary goal. I have a big build either way, so it's pretty much physically impossible for me to be a tiny dude.
For me it's just losing weight and being more fit in general. I get short on breath pretty quickly when I run (I can walk for miles on end at least) and I will eventually work on that, but to work on endurance I need to lose the rest of the weight first.
hey, sorry for getting back to you late.
what you should do is start upping the intensity on your workouts. you said that one of the problems you've been having is that it takes too long for you to actually get your heartrate up, and that you haven't been seeing results. you need to make the exercises more difficult in order to see improvement. you'll still be training endurance if you're doing more than like 20 reps of something, and you'll be doing a bunch of sets too.
here's what i recommend, based on your goals and your equipment:
intense routine: weighted squats: 4x15 weighted pushups: 4x8 bent-over dumbbell rows: 4x15 wrist work with dumbbells: 5x10
you can do these workouts 4 times a week, maybe something like workout1 on mon/thus and workout2 on tues/fri. make sure you are using proper technique on all the exercises.
for squats, keep your back straight (natural curvature), and go down until your quads are parallel to the ground (or lower if you can). also keep your weight on your heels, not the balls of your feet. for weighted squats, put a dumbbell in each hand, rest it on your shoulder, and do the squat. when you are able to complete the workout (4x15), move on to heavier weights. once you've progressed enough, you can try single-led squats.
for dumbbell overhead press, stand up straight, put a dumbbell in each hand, rest the dumbbells on your shoulders, and extend your arms towards the ceiling, then come back down.
except you'll be doing these with your dumbbells, not barbells.
give yourself only about 30 sec to about a minute between the sets.
edit- like others have said, diet is the main factor in losing weight, not exercise. best thing to do is to use the above routine to complement a healthy diet of non-processed foods.
edit2- to answer your question about tricep extensions. tricep extensions are fine as long as you do them with proper technique. the reason i didnt include tricep extensions in the workout i suggested is that you are already working your triceps when you do pushups and overhead press. it's also a better way to work your triceps since they're being worked in conjunction with other muscle groups, rather than in isolation. same with bicep curls. unless your goal is to make your biceps/triceps bigger (without making other muscles bigger), or you're trying to fix some sort of imbalance, using compound exercises/lifts is usually better.
EPT
If you can get decent endurance now (or at least begin improving it) then as you lose the rest of the weight you want to lose you'll have a dramatic increase in your running ability :D Diet is most of the weight loss equation, but if you want to improve endurance then start training it meow and you'll not only help your weight loss goal but also make progress towards your other goals 
