Workout/Staying in Shape Thread - Page 229 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 08-05-2012, 05:13 PM   #2281 (permalink)
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Default Re: Workout/Staying in Shape Thread

I'm trying to get into the best shape possible ready for the upcoming hockey season. I've been doing basic workouts at home so far and been putting of joining a gym (my old gym got closed down.) Anyone got any links to good fitness regimes and/or dietary plans?

At the moment I just eat whatever I feel like but wan't to tilt more towards food sources which'll be more beneficial to me, reaching my goals.
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Old 08-05-2012, 09:38 PM   #2282 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by The Rebel View Post
I have a question, Im trying to slim down for holiday.
So i've cut down the weight training and im going to up my swimming to 4 times a week, and running to 4 times a week also.

I thought this was a good idea. Ive been told it won't work??

If I put these with ab excercises, to me, it should do the trick? No? Yes?
diet diet diet.

Best way to cut is to get your diet in order. Doing ab exercises won't do anything as you can't spot reduce fat. I could do a million crunches and it wouldn't get me a six pack. The muscles would grow and get stronger but they'd still be covered by a bit of fat.
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Old 08-05-2012, 10:45 PM   #2283 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by The Rebel View Post
I have a question, Im trying to slim down for holiday.
So i've cut down the weight training and im going to up my swimming to 4 times a week, and running to 4 times a week also.

I thought this was a good idea. Ive been told it won't work??

If I put these with ab excercises, to me, it should do the trick? No? Yes?
Yeah, don't do that.

And yes, as Rush said, your diet will decide whether you lose fat or not. Just incorporate abs with your regular weight training routines. Overdoing abs won't do anything. They're very thin muscles.

Quote:
Originally Posted by just1988 View Post
I'm trying to get into the best shape possible ready for the upcoming hockey season. I've been doing basic workouts at home so far and been putting of joining a gym (my old gym got closed down.) Anyone got any links to good fitness regimes and/or dietary plans?

At the moment I just eat whatever I feel like but wan't to tilt more towards food sources which'll be more beneficial to me, reaching my goals.
Not sure what your goals are. Best shape possible as in aesthetically, speed and endurance or what?
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Old 08-06-2012, 07:30 AM   #2284 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Old 08-10-2012, 11:02 AM   #2285 (permalink)
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Default Re: Workout/Staying in Shape Thread

Could someone help me out w/ diet/workout? Diet I hear you should eat 5-6 small meals a day, what is the ideal size/content? Can someone give me a few examples for what to eat for morning/night/afternoon meals? What time is ideal to eat if any? Also, I've started to workout lately, I'm at a decent weight now but would like to put on some muscle, I think my goal will be too lose a few more pounds and then build from there, I have a pretty good base of muscle already, I've worked out on and off before. Again, looking to slim down fat, and get toned/build a bit of muscle.

**Everyday, I run 1-3 miles depending on what I plan to workout that day (on legs days, I'll do a short run)**

Monday: Run, LEGS: 2 sets 10-15 squats, I could probably eek out 20 with the weight I use, but yeah. 2 sets 15 weighted lunges, 2 sets of like 50 calf raises with light weight. Also, I'll do leg extensions sometimes and than I'll wallsit for as long as I can. ABS: 50 situps, 50 crunches to the side, leg extensions, flutter kicks, etc. (about 8 sets of 50 or so reps in total)

Tuesday: Run, ARMS:3x10 bicep curl with each arm, 3x20 dips with little weight, 5 sets of pushups (the first four are 25, but I'm building that and the 5th is the maximum), tricep extensions, and I plan to add Pullups: 3xFailure once I get a pullup bar (other one broke). ABS:Same as Monday, but a little less.

Wednesday: Long Run. That's it.

Thursday: Repeat day 1

Friday: Repeat day 2

Saturday/Sunday: Long run each day, abs if I want, and I'dd just do some pushups, squats, situps etc. to keep lose.

So as you may see I'm a novice to working out, and I'm sure some of you hardcore lifters are facepalming looking at this plan. So, HELP PLZ.
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Old 08-10-2012, 11:31 AM   #2286 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Punked Up View Post
Could someone help me out w/ diet/workout?
Sure.

Quote:
Diet I hear you should eat 5-6 small meals a day, what is the ideal size/content?
You don't have to eat 5-6 small meals. 3 well portioned meals can do the trick too. Just track your calories. It's a lot easier to lose fat when you can quantitatively ascertain the calories going in and out. You don't need to measure every single unit of energy but a good idea will help a lot.

Quote:
Can someone give me a few examples for what to eat for morning/night/afternoon meals?
A good variety of food. If you're cutting, you'll do good to eat various types of foods to account for all micros. General rule of thumb is, avoid anything fried, oily, sugary, desserts etc. You know, the usual unhealthy stuff.

Give a sample meal pattern and I'll tell you how to tweak it?

Quote:
What time is ideal to eat if any?
Eat in the morning. Eat after workout.

Quote:
**Everyday, I run 1-3 miles depending on what I plan to workout that day (on legs days, I'll do a short run)**
Do your cardio after weights imo. Don't do cardio on leg days.

Quote:
Monday: Run, LEGS: 2 sets 10-15 squats, I could probably eek out 20 with the weight I use, but yeah. 2 sets 15 weighted lunges, 2 sets of like 50 calf raises with light weight. Also, I'll do leg extensions sometimes and than I'll wallsit for as long as I can. ABS: 50 situps, 50 crunches to the side, leg extensions, flutter kicks, etc. (about 8 sets of 50 or so reps in total)
Reduce reps, add another set. 3 sets of 8-12 squats. Repeat for lunges. Calf raises is fine, but why are you using light weights? Go heavier even if you can only go like 20.

Quote:
Tuesday: Run, ARMS:3x10 bicep curl with each arm, 3x20 dips with little weight, 5 sets of pushups (the first four are 25, but I'm building that and the 5th is the maximum), tricep extensions, and I plan to add Pullups: 3xFailure once I get a pullup bar (other one broke). ABS:Same as Monday, but a little less.
Definitely add pull-ups. Don't keep doing abs all the time. You can probably cut the abs out of the legs day and do it this day.

Quote:
Wednesday: Long Run. That's it.
Okay.

Quote:
Thursday: Repeat day 1
Too soon imo. Legs won't have had enough time to recover. If they have, you probably didn't use enough intensity. Once a week for legs is enough.

Quote:
Friday: Repeat day 2
You should dedicate days for your chest, back and shoulders instead of repeating arms and legs.

Quote:
Saturday/Sunday: Long run each day, abs if I want, and I'dd just do some pushups, squats, situps etc. to keep lose.
Okay.

General advice:
-count your calories. Find your maintenance calories and reduce intake.
-dedicate weight training days for chest, back, legs and shoulders. Cardio on the remaining days. Arms and abs you can incorporate into those days.
-good luck
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Old 08-10-2012, 11:35 AM   #2287 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Punked Up View Post
Diet I hear you should eat 5-6 small meals a day, what is the ideal size/content?
Don't worry about it. Meal timing (pertaining to workouts/results) & meal frequency are myths. I eat 5-6 times because it stops me being hungry for long periods and it's easier to manage macros, but it doesn't matter if you eat one huge meal or lots of small ones throughout the day. As for content, I generally try to have protein/fat/cabs in each meal I have, only avoiding fats post-workout.

Quote:
Originally Posted by Punked Up View Post
Can someone give me a few examples for what to eat for morning/night/afternoon meals? What time is ideal to eat if any? Also, I've started to workout lately, I've lost 16 pounds and want to lose 12 more and get toned and defined, I have a pretty good base of muscle already, I've worked out on and off before. Again, looking to slim down fat, and get toned/build a bit of muscle.
Lean meats. Good carbs like rice, pasta, oats. Lots of green veg. Some fruit (no need to overload on this). Generally as long as it hits your macros (40/20/20 split for protein/carbs/fats) then you're good to go (and obviously as long as you're hitting a caloric eficit which you obv are given results). Keep doing what you're doing if you're happy, but don't expect to gain any muscle whilst you're cutting like this.

Quote:
Originally Posted by Punked Up View Post
**Everyday, I run 1-3 miles depending on what I plan to workout that day (on legs days, I'll do a short run)**

Monday: Run, LEGS: 2 sets 10-15 squats, I could probably eek out 20 with the weight I use, but yeah. 2 sets 15 weighted lunges, 2 sets of like 50 calf raises with light weight. Also, I'll do leg extensions sometimes and than I'll wallsit for as long as I can. ABS: 50 situps, 50 crunches to the side, leg extensions, flutter kicks, etc. (about 8 sets of 50 or so reps in total)

Tuesday: Run, ARMS:3x10 bicep curl with each arm, 3x20 dips with little weight, 5 sets of pushups (the first four are 25, but I'm building that and the 5th is the maximum), tricep extensions, and I plan to add Pullups: 3xFailure once I get a pullup bar (other one broke). ABS:Same as Monday, but a little less.

Wednesday: Long Run. That's it.

Thursday: Repeat day 1

Friday: Repeat day 2

Saturday/Sunday: Long run each day, abs if I want, and I'dd just do some pushups, squats, situps etc. to keep lose.

So as you may see I'm a novice to working out, and I'm sure some of you hardcore lifters are facepalming looking at this plan. So, HELP PLZ.
Is your goal strength and long term mass building? If so, you're lifting too light and too often, and you're badly missing core compound lifts. Bang in some Deadlifts, Bench Press, Push Press, Squats and go heavy. 3x6, 3x8 or maybe 5x5 if you want some endurance too. Going heavy will maintain your muscle mass whilst you're cutting as well as give you a strong core for when you eventually want to bulk (start adding mass)

Your cardio looks good. You'll be able to cut like a motherfucker doing that amount, just be warned that you'll be losing muscle as your workout stands.
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Old 08-10-2012, 11:45 AM   #2288 (permalink)
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Default Re: Workout/Staying in Shape Thread

I'm looking to lose a bit of weight before my holiday next week, I won't be able to lose a lot since it's that close. I'm around 150lbs and 5ft 7 and I just have a bit of belly fat really. I know that you can't really target a specific spot when losing weight, so I'm just going to have to drop a bit of weight then build up on the areas that look too thin. My diet: I usually wake up around 10am. I don't eat and then go straight into exercise, get showered then have lunch at around 1pm. I have dinner at 6pm but I'm willing to change this if it's more suitable.

What kind of exercises would you guys recommend for me to do? All running I do is on the exercise bike (not ideal, I know). I have enough space for press-ups, sit-ups, weights etc - not pull-ups though. Cheers for any help and sorry it's a bit vague and probably cliche too.
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Old 08-10-2012, 11:49 AM   #2289 (permalink)
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Default Re: Workout/Staying in Shape Thread

What's for lunch and dinner?
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Old 08-10-2012, 11:51 AM   #2290 (permalink)
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Default Re: Workout/Staying in Shape Thread

I'm going to write a cutting guide.
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