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Weight Loss Forum / General Topics / January 2007Seeing results! (a bit long)
I am getting a big kick out of the noticeable results of my diet and exercise routine, as are my somewhat envious sports orientated sons and brother. I've never been a big exercise guy ... more of a weekend warrior at the softball field or basketball court, so the progress I am making is cracking everyone up. FWIT, here's my routine: 1. Been dieting since Oct 23rd and have dropped from 260 lbs to a current 211 lbs. Most noticeable has been the reduction of the beer belly that took 30 something years to build. For the past week or so I've been upping the calorie intake as I approach the final goal of 185-190 to slow the weight loss rate down and arrive at a "soft landing". At least, that's the plan. 2. Exercise consists of alternating "light days" and "heavy days". I've been doing this now for over 3 months and have been slowly increasing the intensity. The light day workout currently consists of: 3.5 to 4.0 miles on a combination of the treadmill and elliptical. I go at a rate of about 3.8-4.2 mph with an incline of 4 degrees on the treadmill and a somewhat demanding "hill" program on the elliptical. I am not a runner ... never was ... but I have found I can maintain a faster rate on the elliptical compared to the treadmill. Then ... 50 sit-ups on one of those ABS lounger chairs while holding an 8 lb weight behind my neck. Then ... 50 sit-ups on an inclined bench, again with an 8 lb weight. I alternate from straight to turning the shoulders to the right, then the left as I do these. Then ... 50 alternating "touch your toes" from a standing position. The "heavy day" consists of a shorter cardiovascular workout on the elliptical/treadmill ... I only do about 2 miles. I then repeat the sit-up routine described above. Then ... a series of three weight lifting sets ... bench presses, free curls, machine "pulls" for chest and back, pull down for the triceps, and some sitting curls. I push it until it hurts and record the weight and number of reps for each set. Every heavy day I force myself to either do more reps at a weight or ... if the reps start to exceed 14 ... I add another 10 lbs of weight. This workout is particularly exhausting. The results are really starting to show, and I am getting a big kick out of it. My belly is almost flat ... still have about an inch of flab, but it's slowly going away, as are the extra skin flaps that resulted from the weight loss. Below the flab I can feel hard muscle. My arms, upper chest and shoulders have begun to noticeably become thicker and heavier with pronounced muscle definition. My brother, five years younger than I, came over the other day. He was always the "jock" in the family, playing a lot of sports and working out but has let himself go in the past few years. I was never into exercise and he was always on my case about my "softness". We went down to my exercise room and I was showing him the routine I use and, as I took off my shirt to use the weights he almost fell over in shock. Cracked me up. Now, "I" am the jock and he's motivated to catch up. Well worth the effort. RCE 260/211/185 > Then ... 50 sit-ups on one of those ABS lounger chairs while holding an 8 lb > weight behind my neck. > Then ... 50 sit-ups on an inclined bench, again with an 8 lb weight. I > alternate from straight to turning the shoulders to the right, then the left > as I do these. > Then ... 50 alternating "touch your toes" from a standing position. See below. > The "heavy day" consists of a shorter cardiovascular workout on the > elliptical/treadmill ... I only do about 2 miles. I then repeat the sit-up [quoted text clipped - 4 lines] > to either do more reps at a weight or ... if the reps start to exceed 14 ... > I add another 10 lbs of weight. This workout is particularly exhausting. Drop the ab exercises, they are superfluous at this stage of your routine. "RCE" <rce@nowhere.com> wrote in message news:OKmdncPzBpikuCrYnZ2dnUVZ_v- > The "heavy day" consists of a shorter cardiovascular workout on the > elliptical/treadmill ... I only do about 2 miles. I then repeat the [quoted text clipped - 5 lines] > start to exceed 14 ... I add another 10 lbs of weight. This workout is > particularly exhausting. Have you considered resistance training (weight lifting) for your legs/lower body? Like squats or deadlifts? I'm sure your routine is great, but the biggest muscles of your body are in your lower half, and it doesn't look like they are getting much of a workout. > Have you considered resistance training (weight lifting) for your > legs/lower body? Like squats or deadlifts? I'm sure your routine is > great, but the biggest muscles of your body are in your lower half, and it > doesn't look like they are getting much of a workout. I should. I have a leg lift and a leg curl machine that I used to use on alternate days from the upper body workout. I don't know what you call the machines. All the equipment is older stuff that is probably out of date, but they work so I use them I stopped using the leg stuff because I figured I was working the legs enough doing the elliptical with resistance and the treadmill at an incline. I've been toying with the idea of getting another 35 lb bar and weight set just to do deadlifts. I exercise alone in the house and don't have a spotter, so I need to be a little careful with the free weights. Here's some pictures of the equipment I have in the home gym. The leg workout equipment is in the first picture ... on either side of the elliptical machine. http://www.eisboch.com/gym RCE > I stopped using the leg stuff because I figured I was working the legs > enough doing the elliptical with resistance and the treadmill at an incline. And you are. > I've been toying with the idea of getting another 35 lb bar and weight set > just to do deadlifts. A 45lb Olympic bar will last you a lifetime, it will allow the plates to rotate as you pull the bar from the floor. > I exercise alone in the house and don't have a spotter, so I need to be a > little careful with the free weights. Then don't push to max, there's no need anyway. >> I've been toying with the idea of getting another 35 lb bar and weight >> set [quoted text clipped - 7 lines] > > Then don't push to max, there's no need anyway. Good advice. I really should take a primer on working with weights given that I am a bit of a novice. For example, I am wondering if heavy workouts every other day is too often. I've read that it should only be done 3 or 4 times a week. It's amazing that after sitting behind a desk pushing a pencil for so many years that I find the workouts enjoyable ... once I am finished with them. :-) RCE >>> I've been toying with the idea of getting another 35 lb bar and >>> weight set [quoted text clipped - 20 lines] > > RCE Isn't "every other day" and "3 or 4 times a week" pretty much the same thing? Something about 7 days? > Good advice. I really should take a primer on working with weights given > that I am a bit of a novice. For example, I am wondering if heavy workouts [quoted text clipped - 6 lines] > > RCE Then get your advice from someone who actually knows something. http://www.stumptuous.com/cms/index.php  Signaturethe volleyballchick >> Good advice. I really should take a primer on working with weights given >> that I am a bit of a novice. For example, I am wondering if heavy [quoted text clipped - 9 lines] > Then get your advice from someone who actually knows something. > http://www.stumptuous.com/cms/index.php "Mistress Krista" ? No thanks. :-) RCE >>> Good advice. I really should take a primer on working with weights >>> given that I am a bit of a novice. For example, I am wondering if heavy [quoted text clipped - 11 lines] > > "Mistress Krista" ? No thanks. :-) Seriously, she knows her stuff. It's a really good way to get some good information. Unlike the troll that has hit this group lately pretending he knows anything. Signaturethe volleyballchick > >>> Good advice. I really should take a primer on working with weights > >>> given that I am a bit of a novice. For example, I am wondering if heavy [quoted text clipped - 17 lines] > -- > the volleyballchick- Hide quoted text -- Show quoted text - The site may be geared toward women but it has information suitable for everyone. "Mistress Krista" is well known for her knowledge in weight training. Are you saying you don't want the info from Krista specifically or just from a woman?? > > >>> Good advice. I really should take a primer on working with weights > > >>> given that I am a bit of a novice. For example, I am wondering if heavy [quoted text clipped - 22 lines] > Are you saying you don't want the info from Krista specifically or just > from a woman??- Hide quoted text -- Show quoted text - I think Google has made it even harder to post with their latest update :( Anyone else posting from Google that can give me some hints other than just using my newsreader from home :) > The site may be geared toward women but it has information suitable for > everyone. "Mistress Krista" is well known for her knowledge in weight > training. > > Are you saying you don't want the info from Krista specifically or just > from a woman?? Naw, it was just a poor attempt at humor. I browsed through the site and will go back and read in more detail. I've been reviewing many sites that have various techniques for both weight loss and weight training. What I look for is the common denominators contributing to results, not a unique, single method. Her site appears to have some good information and I appreciate the link. RCE >>> Then get your advice from someone who actually knows something. >>> http://www.stumptuous.com/cms/index.php [quoted text clipped - 4 lines] > information. Unlike the troll that has hit this group lately pretending he > knows anything. LOL I assume you mean Mu. Tell you what, whoever you are, if you would like to debate Mu on anything regarding body motion, I am here to anytime you would like. I would give you a warning of caution, best Google Mu before you get Mu-ed. >>>> Then get your advice from someone who actually knows something. >>>> http://www.stumptuous.com/cms/index.php [quoted text clipped - 14 lines] > I would give you a warning of caution, best Google Mu before you get > Mu-ed. I don't need to google your foolishness to know what you are - just another pathetic usenet troll. Not interested in your brand of psychotic stalkerhood, but thanks for offering. Signaturethe volleyballchick >>> Seriously, she knows her stuff. It's a really good way to get some good >>> information. Unlike the troll that has hit this group lately pretending [quoted text clipped - 13 lines] > pathetic usenet troll. Not interested in your brand of psychotic > stalkerhood, but thanks for offering. You elected to pass on testing me. This indicates you have a tablespoon of intelligence. Good choice, btw. lol > > "Mistress Krista" ? No thanks. :-) Actually she has lots of valuable info on her site, not gender specific I might add. Be open to learning. ;-) You could be doing lower body stuff that doesnt require much equipment .. squats, as someone suggested is a great exercise for using those larger leg muscles. Some say using the largest muscles in your body helps to increase growth hormone/testosterone to to signal your muscles to grow more. Squats, lunges, calf raises etc are all leg shapers (and some are also butt removers) that you just wont get from cardio type elliptical work or even walking uphill. Its just not the same intensity. Also, since you have been pretty much doing the same exercises for a few months now, (altho you mention you do increase the weights) your body tends to adapt and adding some new stuff to the mix will help keep your routine fresh and challenging. For some squat variations: http://www.bodybuilding.com/fun/likness23.htm See various squats, lunges, extenions, curls and whatnot here: http://www.sparkpeople.com/myspark/ex/all_exercises.asp Some other ab exercises (Ab Boot Camp): http://www.musclemedia.com/training/BootCamp.asp And you know, its not just the changes on the outside, think about the changes that are happening on the inside! After losing what almost 50lbs (whew! good job so far!) just think of how your insides are thanking you! Your heart and its arteries are probably sighing relief that you undertook these steps to get healthier! :-) joanne >> > "Mistress Krista" ? No thanks. :-) > [quoted text clipped - 27 lines] > > joanne Thanks for the recommendation and the links. Part of the enjoyment of this new "lifestyle" is learning. I certainly didn't mean to cast any negative reaction to Krista's website. I just got a kick out of the "Mistress Krista" signature. I guess I am too old fashioned. Based on some of the recommendations from sites and this NG, I am going to integrate some lower heavy weight workouts into my routine. And you're right. I haven't felt this healthy and good in 30 something years. RCE 260/211/185 >>> > "Mistress Krista" ? No thanks. :-) >> [quoted text clipped - 39 lines] >RCE >260/211/185 Another great exercise resource -- with also some good nutritional information -- is www.exrx.net. It provides instructions -- with little video clips -- on how to perform hundreds (maybe thousands) of different exercises. This is very useful in helping to ensure you are using correct form and avoiding risk of injury. Chris 262/130s/130s started dieting July 2002, maintaining since June 2004 > >>> > "Mistress Krista" ? No thanks. :-) > [quoted text clipped - 40 lines] > >260/211/185Another great exercise resource -- with also some good nutritional > information -- iswww.exrx.net. It provides instructions -- with > little video clips -- on how to perform hundreds (maybe thousands) of > different exercises. This is very useful in helping to ensure you are > using correct form and avoiding risk of injury. That site kicks a.s!!! : D Martha 184/151/140 > Another great exercise resource -- with also some good nutritional > information -- is www.exrx.net. It provides instructions -- with > little video clips -- on how to perform hundreds (maybe thousands) of > different exercises. This is very useful in helping to ensure you are > using correct form and avoiding risk of injury. Correct form is highly individualistic. Correct approaches to lifting is what they show but any attempt to copy verbatim is going to be counterproductive. > Squats, lunges, calf raises etc are all leg shapers (and > some are also butt removers) that you just wont get from cardio type > elliptical work or even walking uphill. Its just not the same > intensity. One has to pick their goals. Hypertrophy, muscular conditioning, motion capabilities, CV, body shaping....Squats are ltd "shapers" since lift mass has to be controlled. Same with lunges. Personally, I prefer describing movements so a calf raise is actually a heel lift, YMMV. >> Then get your advice from someone who actually knows something. >> http://www.stumptuous.com/cms/index.php > > "Mistress Krista" ? No thanks. :-) > > RCE Nope, she's cool and her website is well written for those looking for new and advanced advice. I don't agree with her on everything, so what else is new? >>> I exercise alone in the house and don't have a spotter, so I need to be a >>> little careful with the free weights. [quoted text clipped - 5 lines] > every other day is too often. I've read that it should only be done 3 or 4 > times a week. This is a matter of conditioning. Think about longshoreman, their lifting and manual labor (routines) can be considered severe to you and I. It is more a matter of conditioning to the tasks, learning them from the standpoint of minimizing motion and maximizing effort. > It's amazing that after sitting behind a desk pushing a pencil for so many > years that I find the workouts enjoyable ... once I am finished with them. > :-) > > RCE The physiological benefits are pronounced. One word of caution. Few keep up with the routines you posted over any period of time and, most probably, your time will end as well. Injury, job change, whatever. Enjoy what you are doing but always keep a keen eye on reality. Reality = as you get older, mobility and cardiovacular heealth will become predominant. As this happens, think squats over leg machines, deadlifts and any other full body movements over limited single-joint based ones (like curls). Good luck. > Few keep up with the routines you posted over any period of time and, > most probably, your time will end as well. Injury, job change, whatever. [quoted text clipped - 5 lines] > > Good luck. Thanks. You've offered sound advice IMO. I am wondering if you are posting from China. If so, I think I discovered who you are. :-) RCE >> Few keep up with the routines you posted over any period of time and, >> most probably, your time will end as well. Injury, job change, whatever. [quoted text clipped - 11 lines] > > RCE Been a lot of places but never China, nope, posting from the Good Ole USA and common to popular belief, I am not Dr. Andrew Chung. Or Mao Tse Tung's long lost brother. > We went down to my exercise room and I was showing him the routine I use > and, as I took off my shirt to use the weights he almost fell over in > shock. Cracked me up. Now, "I" am the jock and he's motivated to catch > up. I hope you said "nyah, nyah, nyah, nyah, nyah" :)..... I took my coat off at work the other day, and did not have my big chef jacket on, my coworker did a double take and said "Where's the rest of you?" SignatureXXXXXXgizzieXXXXXX ******************************************************************************* "God, remember the Prom? You got so thin by then." "Oh, I know--I was so lucky getting mono, that was, like, the best diet ever." Romy and Michele's High School Reunion ******************************************************************************* |
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