Workout/Staying in Shape Thread - Page 138 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 03-08-2011, 01:14 AM   #1371 (permalink)
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Default Re: Workout/Staying in Shape Thread

I'd eliminate the cardio day completely, and tweak the diet to make do. Take out the calorie burn that the cardio gives you and subtract that even from the days you don't work out. For 600 calorie cardio burn, subtract 200 daily for the three rest days. I'd also not devote a whole day for abs. It will take an additional 10 minutes with your daily routine to work the abs. Just add it to one or two of the work-out days.

That leaves you with two workouts over four days. I'd split the days into chest (add. triceps), legs, shoulder (add. deltoids) and back (add. biceps). That's four days worth of workout. Abdominal exercise can be done on the days of chest + another session if you want. A healthy split would be -,1,2,-,3,-,4 (in the respective order of sessions I've explained).

Muscle recovery depends on rest and nourishment. For nourishment, get a reasonable amount of protein and carbohydrates following the workout. I'd eat prior to the workout too, although just a small snack will do. Keep yourself hydrated and make sure to stay with the homeostasis. Your body will only recover if it knows you're going to be putting yourself through the training all over again.

In other words, eat (appropriately), drink (water) and sleep (plenty). Additionally, keep track of your workouts. Some people have bodies that react better to slow and long workouts, which work over the body continually, while for others short, super-intense workouts give better results. You know your body better than anybody else, so you'll have to figure out what works for you.
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Old 03-08-2011, 08:57 PM   #1372 (permalink)
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Default Re: Workout/Staying in Shape Thread

Some general advice needed guys.

Havent excercised for over two years due to health problems but would like to resume light excercise next week just to trim up

Would i be better sticking to cardio only at first to build up general fitness or go for weights and resistance training also.
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Old 03-08-2011, 09:23 PM   #1373 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by wrestlemania2010 View Post
Some general advice needed guys.

Havent excercised for over two years due to health problems but would like to resume light excercise next week just to trim up

Would i be better sticking to cardio only at first to build up general fitness or go for weights and resistance training also.
yes do both, but start off lightly, until you feel fully fit and capable.
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Old 03-08-2011, 10:58 PM   #1374 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by wrestlemania2010 View Post
Some general advice needed guys.

Havent excercised for over two years due to health problems but would like to resume light excercise next week just to trim up

Would i be better sticking to cardio only at first to build up general fitness or go for weights and resistance training also.
Dive on in. Do both as much as possible, as often as possible, and as intense as possible within your body's limits. Make sure you monitor key ingredients such as intensity, volume, duration, distance, etc,.

You will surely find the soreness unbearable at first but you can work past it. The body is capable of handling an unfathomable amount of workloads. For example:

-Marathon runners training miles upon miles a day.
-Olympic lifters squatting everyday, 14x a week. Training 4 hours a day, 2x a day.

Same applies here within reason. Start off by getting in quality work with the weights and cardio (if you want to delve into both) to get your body to adapt. Add resistance accordingly after, however you will (be it lifting more weight, more reps, less rest time; or longer runs, faster runs, more intense).

Pretty simple concepts/principles.

Also, change your mindset now! From this day forward, focus on making a true effort to change your lifestyle so it will correlate into a healthier life! No more excuses now that you are healthy!
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Old 03-08-2011, 11:14 PM   #1375 (permalink)
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Default Re: Workout/Staying in Shape Thread

^ That. Start within the limits, then when you're ready and willing, push past it.
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Old 03-15-2011, 05:38 AM   #1376 (permalink)
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Default Re: Workout/Staying in Shape Thread

Spoiler for AJ Workout Diary 2011:



I am aiming for a six pack by the summer, this is me since last Sunday, vast improvement already. No strict schedule per say: running and cardio every night, eating healthier, walking 2 miles 5 days a week (which I have been doing a while but it adds), cut down on the beer unless its a big event and crappy food in-take and generally pushing myself out of a rut I was getting into, I am only 27.

So yeah, for you fitness enthusiasts I am keeping a photo diary, welcome to check it out: HERE
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Old 03-15-2011, 10:33 PM   #1377 (permalink)
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Default Re: Workout/Staying in Shape Thread

^keep up the good work bro!
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Old 03-15-2011, 10:38 PM   #1378 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by MKC View Post
Spoiler for AJ Workout Diary 2011:



I am aiming for a six pack by the summer, this is me since last Sunday, vast improvement already. No strict schedule per say: running and cardio every night, eating healthier, walking 2 miles 5 days a week (which I have been doing a while but it adds), cut down on the beer unless its a big event and crappy food in-take and generally pushing myself out of a rut I was getting into, I am only 27.

So yeah, for you fitness enthusiasts I am keeping a photo diary, welcome to check it out: HERE
What exercises are you doing?
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Old 03-16-2011, 04:58 AM   #1379 (permalink)
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Default Re: Workout/Staying in Shape Thread

thanks for the support guys! I shall re-post my development in a few weeks, just keep checking my flickr. I am going to keep at anyway, but how long do you think it will take to loose the remaining flab? it's just a tad annoying to see it each day, when I am working so hard but gives me something to work at I guess.

PS: Off to health shop on the weekend to buy one of those bumper packs of home-made protein drinks to start every day. You know the ones it's like a keg of crap that doesn't taste too great but helps

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What exercises are you doing?
No real schedule, I have quite a few crunches I got off the internet I hit everyday but with combination of walking, eating right, next to no beer and the running every night, I think it has made a difference in a short space of time. Anything else you can suggest?

MKC.
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Old 03-16-2011, 09:56 PM   #1380 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by MKC View Post
thanks for the support guys! I shall re-post my development in a few weeks, just keep checking my flickr. I am going to keep at anyway, but how long do you think it will take to loose the remaining flab? it's just a tad annoying to see it each day, when I am working so hard but gives me something to work at I guess.

PS: Off to health shop on the weekend to buy one of those bumper packs of home-made protein drinks to start every day. You know the ones it's like a keg of crap that doesn't taste too great but helps



No real schedule, I have quite a few crunches I got off the internet I hit everyday but with combination of walking, eating right, next to no beer and the running every night, I think it has made a difference in a short space of time. Anything else you can suggest?

MKC.
dude doesn't matter how long it takes to see results as long as you are GETTING some result then it's working, don't over train.
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