Exercise gurus: What's your workout schedule like? - GoFuckYourself.com

eroswebmaster · 08-19-2007, 03:44 PM

I started out with swimming, worked my way up to about 25 laps a day in the pool.

After losing over 50 pounds, and being more comfortable with putting stress on my legs, I have now moved to the treadmill.

I walk for 40 minutes a day, 5 of those being for warm up, 5 for cool down, the other 30 minutes spent in my target heart range.

My current weight loss is at 65 pounds since May 2nd of this year.

I am now working on a strength training program, trying to develop something for the best results. Just wanted to see what you guys thought.

Example week schedule:

Monday:
Treadmill 40 minutes

Tuesday:
Treadmill 10 minutes for warm up
Strength training focusing on upper body

Wednesday:
Treadmill 40 minutes

Thursday:
Treadmill 10 minutes for warm up
Strength training focusing on lower body

Friday:
Treadmill 40 minutes

donborno · 08-19-2007, 03:50 PM

What's your aim?
Define "Strength training focusing on upper body"
Diet?

eroswebmaster · 08-19-2007, 03:54 PM

Quote:

Originally Posted by donborno

What's your aim?
Define "Strength training focusing on upper body"
Diet?

My aim is to tone up, not to be buff or anything.

My weight started at 325, and my muscles over the last 7+ years I'm sure are quite atrophied, so right now my main goal is to rebuild lost muscle.

Our gym here is quite nice, we have machines, we have free weights, but I plan on sticking with the machines for now.

There are 17 different machines, with 9 being dedicated to upper body muscle groups, the other 8 lower body muscle groups. So, I was thinking of splitting those two groups into two days.

For example upper body would include arms, pecs, delts, triceps, back, stomach etc.

Lower body would include all machines that focused on legs, glutes etc.

eroswebmaster · 08-19-2007, 03:56 PM

As far as diet is concerned, I had the lap band surgery and can only eat 4oz of food per meal which is supposed to consist mainly of protein, with the rest being vegetables.

WarChild · 08-19-2007, 03:58 PM

Eros, the absolute best thing you can do if you can afford it is get a personal trainer. Even if it's just for 1 day a week, or maybe 3 days a week for the first month or something and then 1 day every other week. They'll not only build a plan that works specifically for you, but they'll teach you proper form for the exercises which is very important to get the most out of your work out time.

Pornwolf · 08-19-2007, 04:00 PM

Quote:

Originally Posted by WarChild

Eros, the absolute best thing you can do if you can afford it is get a personal trainer. Even if it's just for 1 day a week, or maybe 3 days a week for the first month or something and then 1 day every other week. They'll not only build a plan that works specifically for you, but they'll teach you proper form for the exercises which is very important to get the most out of your work out time.

Definitely.

eroswebmaster · 08-19-2007, 04:00 PM

Quote:

Originally Posted by WarChild

Eros, the absolute best thing you can do if you can afford it is get a personal trainer. Even if it's just for 1 day a week, or maybe 3 days a week for the first month or something and then 1 day every other week. They'll not only build a plan that works specifically for you, but they'll teach you proper form for the exercises which is very important to get the most out of your work out time.

I did leave my information with one of the trainers here at our gym, I think he's waiting to do a group thing at first as an introductory to what they have to offer, either way I haven't heard from him yet.

WarChild · 08-19-2007, 04:02 PM

Quote:

Originally Posted by eroswebmaster

I did leave an appointment with one of the trainers here at our gym, I think he's waiting to do a group thing at first as an introductory to what they have to offer, either way I haven't heard from him yet.

My trainer tought me so much stuff. If you can, find a trainer that has a body building background. They really know their shit, including nutrition.

What I did is looked for a trainer that was built the way I wanted to be. Used him for almost 2 years and got more results in those 2 years than I did working out by myself for 6+ years. It makes such a huge difference.

eroswebmaster · 08-19-2007, 04:04 PM

Quote:

Originally Posted by WarChild

My trainer tought me so much stuff. If you can, find a trainer that has a body building background. They really know their shit, including nutrition.

What I did is looked for a trainer that was built the way I wanted to be. Used him for almost 2 years and got more results in those 2 years than I did working out by myself for 6+ years. It makes such a huge difference.

thanks man some good advice

jonesonyou · 08-19-2007, 04:08 PM

try 5 day workout I am speaking strictly for weight training. try 4 exercises 4 sets each.

day 1 chest
day 2 back
day 3 legs
day 4 sholders
day 5 arms

Abs everyday. Cardio everyday as you see fit.

donborno · 08-19-2007, 04:09 PM

Quote:

Originally Posted by eroswebmaster

My weight started at 325, and my muscles over the last 7+ years I'm sure are quite atrophied, so right now my main goal is to rebuild lost muscle.

So every muscle gets worked out only once a week, right? You can do that if you want to kind of stay fit, but you won't build any muscles that way. I'd recommend working out the whole body 3 times a week (1 exercise per muscle/3x12 iterations) for about one month to get used to it (machines are fine during that period), and then work out two muscles per training session, each muscle ONCE per week (e.g. Monday chest/biceps, Tuesday cardio, Wednesday legs/stomach, Thursday cardio, Friday back/triceps).

Diet looks fine, maybe you could add some long-chain carbonates.

Don't you have an instructor at you gym?

donborno · 08-19-2007, 04:15 PM

Quote:

Originally Posted by jonesonyou

try 5 day workout I am speaking strictly for weight training. try 4 exercises 4 sets each.

Personally I think that's too much, but each to their own

Quote:

Originally Posted by jonesonyou

day 1 chest
day 2 back
day 3 legs
day 4 sholders
day 5 arms

I'd switch day 3 and 4, since you shouldn't train you arms when your shoulders are recovering.

But as you can see there is no ultimate way to train, it's about failing and trying new things.

Jim_Gunn · 08-19-2007, 04:32 PM

Lifting weights is more important than cardio for losing fat and losing weight. Ideally, you should do four things to get in shape every day, every week and for life.

1- Lift weights every other day
2- Cardio every other day
3- Very clean diet
4- Count calories exactingly.

Skimping on any one of those steps will almost surely lead to failure and eventual weight re-gain.
The regimen:You should lift weights with intensity three or four times per week for approx one hour.

And you should do 30-60 minutes of cardio two or three times per week, with perhaps one day of complete rest per week. Consistency is everything and your diet is key. The more muscle you have, the more calories will be burnt even when you are inactive.

And for your diet, well I know you have that band, so your portions will be smallish, but keep up with the lean protein, vegetables, some fruits and some very limited whole grains, four or five meals per day with nothing but water and tea for drinks (no diet soda).

Make no mistake now- if you don't lift weights and build muscle (there is no such thing as "toning up") and eat enough food in a day despite the portion limitations of that crazy band in your stomach, then you are just going to lose muscle along with the fat, which is probably already happening. And you will just shrink into a proportionally smaller size version of what I assume is the pear shaped body that you already have. In other words you will look the same, just a lot smaller, which is far from having a healthy, athletic and toned body.

WarChild · 08-19-2007, 04:35 PM

My schedule is like this:

Monday: 1 hour run, 1 hour weights (Chest and biceps), 2 hours Jiu Jitsu
Tuesday: 1 hour run, 1 hour weights (Back and triceps), 2 hours Jiu Jitsu
Wednesday: 1 hour run.
Thursday: 1 hour run, 1 hour weights (Legs), 2 hours Jiu Jitsu
Friday: 1 hour run, 1 hour weights (shoulders, abs, forearms)
Saturday: 1 hour run, 2 hours Jiu Jitsu

WarChild · 08-19-2007, 04:37 PM

Quote:

Originally Posted by Jim_Gunn

Lifting weights is more important than cardio for losing fat and losing weight.

Wow dude, I'm going to have to disagree with this. Ideally you do both, but cardio is very important to burning off fat.

Jim_Gunn · 08-19-2007, 04:40 PM

Quote:

Originally Posted by WarChild

Wow dude, I'm going to have to disagree with this. Ideally you do both, but cardio is very important to burning off fat.

Sure it is very important, just less important than weightlifting. One should do both, that is obvious. But for sake of argument, think about it, if you have a great diet and lift a lot of weights with no cardio you can build a pretty good body. A great diet lots of cardio and no weightlifting does not a good body make.

WarChild · 08-19-2007, 04:41 PM

Quote:

Originally Posted by Jim_Gunn

Sure it is very important, just less important than weightlifting. One should do both, that is obvious. But for sake of argument, think about it, if you have a great diet and lift a lot of weights with no cardio you can build a pretty good body. A great diet lots of cardio and no weightlifting does not a good body make.

You'll lose more fat quickly and keep it off doing cardio. It burns calories, burns fat specifically, keeps your metabolism pumped all day if you do it in the morning and many other small benefits. I can't imagine any trainer would ever say weights is more important.

tony286 · 08-19-2007, 04:42 PM

Hire Zoey she is a trainer. lol

tony286 · 08-19-2007, 04:47 PM

Quote:

Originally Posted by WarChild

You'll lose more fat quickly and keep it off doing cardio. It burns calories, burns fat specifically, keeps your metabolism pumped all day if you do it in the morning and many other small benefits. I can't imagine any trainer would ever say weights is more important.

Actually too much cardio just doesnt burn fat , it burns muscle especially in Eros case where he is eating maybe a 1000 calories a day. Weight lifting adds muscle which increases your calorie burning and will increase his metabolism at rest.

Pornwolf · 08-19-2007, 04:47 PM

Extended cardio is more beneficial than weightlifting alone.

Notice I say extended.

I'm pro weights but I do respect the fact that cardio plays a helluva role in most people's routines. For weightlifting to supersede cardio you would have to lift at a level that most people never get to.

Jim_Gunn · 08-19-2007, 04:49 PM

Quote:

Originally Posted by WarChild

You'll lose more fat quickly and keep it off doing cardio. It burns calories, burns fat specifically, keeps your metabolism pumped all day if you do it in the morning and many other small benefits. I can't imagine any trainer would ever say weights is more important.

I think most trainers would say it's not a legit argument and do both. If I had to advise someone who wanted to do weightlifting 4 days and cardio 3 days per week vs the slightly different regimen of cardio four days and weightlifting three days I would say favor the weights slightly. Once the muscle is added to your frame it will burn more calories every day even in rest.

Video Rob · 08-19-2007, 04:49 PM

You're over doing it with the cardio. I suggest you replace your Tuesday and Thursday cardio sessions with some medium weight sessions.

I'd also recommend that you get a personal trainer, even if you do have the perfect workout laid out, there's a good chance you're not doing it correctly. So seeing a personal trainer even if it's just twice a month to make sure you're on track would really help you.

To achieve optimal fat loss, cardio AND weight training is always advised. The strength you gain from the weight training helps you push yourself harder with the cardio and burn more fat.

Just remember, it's fat that you should be aiming to lose and not just over all weight. Get you're bodyfat percentage tested at your gym and focus on reducing that.

WarChild · 08-19-2007, 04:51 PM

Quote:

Originally Posted by Jim_Gunn

I think most trainers would say it's not a legit argument and do both. If I had to advise someone who wanted to do weightlifting 4 days and cardio 3 days per week vs the slightly different regimen of cardio four days and weightlifting three days I would say favor the weights slightly. Once the muscle is added to your frame it will burn more calories every day even in rest.

Sure, I agree.

But if you just want to lose a bunch of fat as your primary goal, then extended cardio at 60% heart rate, or so, is going to do it fastest.

tony286 · 08-19-2007, 04:57 PM

http://www.bodybuilding.com/fun/betteru23.htm
very good read.

woj · 08-19-2007, 04:57 PM

I would switch to free weights man... it will probably be tough at first, but you will get a better workout lifting free weights vs machines...

gornyhuy · 08-19-2007, 04:59 PM

Just start doing martial arts.

SL|M! · 08-19-2007, 05:03 PM

Day 1: Eat Pizza
Day 2: Watch TV
Day 3: XBox
Day 4: Intense Hooker workout
Day 5: Rest

WarChild · 08-19-2007, 05:04 PM

Quote:

Originally Posted by woj

I would switch to free weights man... it will probably be tough at first, but you will get a better workout lifting free weights vs machines...

Actually, you get a better work out using both. Machines have their place in a work out. Free weights for strength, sure, but that's not a complete work out.

Spunky · 08-19-2007, 05:06 PM

I run for 30 minutes every other day and use a ab machine 3 times per week and Sunday off..more for toneage and weight control

SureFire · 08-19-2007, 05:47 PM

Very good advice especially if one is already in half decent shape.

Eros, congratulations for loosing 50lbs, and I hope this will be a lifestyle change even when the lap band is removed.

I wouldn?t be overly concerned about weight lifting and using all those glories workout machines at the gym right now. I would concentrate on stretching and introducing pilates. Plus walking and building up to race walking until you are ready to run outside rather on a treadmill.

Walking, race walking and jogging should all be done outdoors. A good pair of trail-running shoes should protect your feet, legs, knees and your body on pavement or on dirt. The reason I emphasis outdoors is that your body needs the elements outside to become fit again (I know people will laugh at me for saying this and just remember vitamin D). If running is too hard on the knees look into cycling.

Once you get close to your desire body weight and the cardio stuff is all done outside, start using those machines and free weights. And, remember calories will always count.

Good luck

Kellie · 08-19-2007, 06:04 PM

I have a trainer and its hands down one of the best choices Ive made. Yeah its expensive, etc but if you have the money, for sure do it.

MikeVega · 08-19-2007, 06:05 PM

Quote:

Originally Posted by WarChild

Eros, the absolute best thing you can do if you can afford it is get a personal trainer. Even if it's just for 1 day a week, or maybe 3 days a week for the first month or something and then 1 day every other week. They'll not only build a plan that works specifically for you, but they'll teach you proper form for the exercises which is very important to get the most out of your work out time.

I agree. I've worked out most of my life but when i took a few years off and got out of shape the best thing i did was get a trainer. he helps with my diet and ran me through different types of training like conditioning train before we started to lift heavy for muscle mass. it really helped a lot. It's not cheap but its worth it.

James Powell Cock · 08-19-2007, 06:23 PM

You sound like you are working hard! Good luck!

How old are you? Weight loss and muscle growth can be much more difficult if you are in your 30's, even more so in your 40's and higher.

When you are 15-25 you can lose a ton of weight and get buff in about three months. The older you are the more patient you need to be.

Jman · 08-19-2007, 06:33 PM

Quote:

Originally Posted by SureFire

Very good advice especially if one is already in half decent shape.

Eros, congratulations for loosing 50lbs, and I hope this will be a lifestyle change even when the lap band is removed.

I wouldn?t be overly concerned about weight lifting and using all those glories workout machines at the gym right now. I would concentrate on stretching and introducing pilates. Plus walking and building up to race walking until you are ready to run outside rather on a treadmill.

Walking, race walking and jogging should all be done outdoors. A good pair of trail-running shoes should protect your feet, legs, knees and your body on pavement or on dirt. The reason I emphasis outdoors is that your body needs the elements outside to become fit again (I know people will laugh at me for saying this and just remember vitamin D). If running is too hard on the knees look into cycling.

Once you get close to your desire body weight and the cardio stuff is all done outside, start using those machines and free weights. And, remember calories will always count.

Good luck

Great advice

chase · 08-19-2007, 07:23 PM

Here's mine:
Day 1: Abs and Upper Body (usually vertical chest press, seated dips, bicep curls, compound rows, tricep pulldowns, chest flyes, and lateral pulldowns)
Day 2: 30-45 minutes of cardio (treadmill, turbojam, bicycling, elliptical, or stairmaster)
Day 3: Abs and Lower Body (usually leg curls, leg extensions, seated calf raises, and wall squats with the big ball)
Day 4: 30-45 minutes of cardio, as on day 2

Rinse and repeat, taking the 7th day of the week (usually Sunday) off

cashbot · 08-19-2007, 07:26 PM

Any tips for transitioning from the treadmill to running outside? I can own the treadmill even on the higher settings, but when I run outside I get insanely sore knees/ shins.

WarChild · 08-19-2007, 07:29 PM

Quote:

Originally Posted by cashbot

Any tips for transitioning from the treadmill to running outside? I can own the treadmill even on the higher settings, but when I run outside I get insanely sore knees/ shins.

Shoes, shoes, shoes. You need high end road shoes. Check out Asics, New Balance etc. I run 50-60KM a week on the road and change my shoes about every 6 months.

Running on the concrete is just plain hard. Take Ibuprofren before you run and just work your way through it, after a few weeks you'll toughen up to it.

latinasojourn · 08-19-2007, 07:39 PM

not an exercise guru, but i am old guy with swimmer's build.

1. careful, mostly raw foods type diet, no junk food.
2. 15 minutes bowflex daily (upper body workout mostly arms)
3. 35 minutes daily bicycling either indoors (if inclement weather using bike trainer) or outdoors if good weather.

good luck.

SureFire · 08-19-2007, 07:51 PM

Quote:

Originally Posted by WarChild

Shoes, shoes, shoes. You need high end road shoes. Check out Asics, New Balance etc. I run 50-60KM a week on the road and change my shoes about every 6 months.

Running on the concrete is just plain hard. Take Ibuprofren before you run and just work your way through it, after a few weeks you'll toughen up to it.

WarChild, know your body and never take an Ibuprofren to mask the pain. Run on dirt, grass or gardens in between the pavement where the opportunity exist.

I happen to like Super Nova Trail running shoes made by Adidis right now; my timing is off but I don't hurt. Pavement is tough and depending which roads I travel, I always check to 'gush' in my shoes.

I really don't know if I should be really pissed that if I am in work out mode; I replacing my running shoes every six weeks or sooner to feel no pain

WarChild · 08-19-2007, 09:01 PM

Quote:

Originally Posted by SureFire

WarChild, know your body and never take an Ibuprofren to mask the pain. Run on dirt, grass or gardens in between the pavement where the opportunity exist.

I happen to like Super Nova Trail running shoes made by Adidis right now; my timing is off but I don't hurt. Pavement is tough and depending which roads I travel, I always check to 'gush' in my shoes.

I really don't know if I should be really pissed that if I am in work out mode; I replacing my running shoes every six weeks or sooner to feel no pain

Sigh. I'm 33 years old and I run for an hour and train Martial Arts for 2 hours most days. Ibuprofren is simply a way of life to keep inflamation down.

Jim_Gunn · 08-19-2007, 09:09 PM

Quote:

Originally Posted by WarChild

Sigh. I'm 33 years old and I run for an hour and train Martial Arts for 2 hours most days. Ibuprofren is simply a way of life to keep inflamation down.

Try to limit the ibuprofin and cycle off it sometimes for a week or two. I know it is handy for keeping down inflammation and I use it too intermittantly to deal with my aching joints. A good natural combo which works for keeping your elbow and joint inflammation down is alfalfa capsules, vitamin b-12 microlozenges and manganese pills a few times daily, along with lots of fish oil and glucosamine sulfate, chrondroitin, MSM and shark cartilage extract.

SureFire · 08-19-2007, 09:39 PM

Quote:

Originally Posted by WarChild

Sigh. I'm 33 years old and I run for an hour and train Martial Arts for 2 hours most days. Ibuprofren is simply a way of life to keep inflamation down.

Why the inflamtion...?

Anyone out there reading this, please don't mask your body pain with Ibuprofren or whatever; go out there and have fun and if your body hurts stop and tomorrow is another day

martinsc · 08-19-2007, 09:42 PM

Quote:

Originally Posted by SL|M!

Day 1: Eat Pizza
Day 2: Watch TV
Day 3: XBox
Day 4: Intense Hooker workout
Day 5: Rest

sounds like my workout....

ambersfantasy · 08-19-2007, 09:45 PM

I like working out on my back

WarChild · 08-19-2007, 09:45 PM

Quote:

Originally Posted by SureFire

Why the inflamtion...?

Anyone out there reading this, please don't mask your body pain with Ibuprofren or whatever; go out there and have fun and if your body hurts stop and tomorrow is another day

The inflamation from fighting, being thrown around, training muscles hard. That's what happens when you train hard. If you stop when the pain comes you'll never be in top form, period.

Young · 08-19-2007, 09:51 PM

Develop your own routine and stick to it.

Watch for results. And adjust as needed.

Don't take advice from a bunch of keyboard muscle heads. 90% of these guys are out of shape.

BOSS1 · 08-19-2007, 09:54 PM

Sounds like you are doing good. I train in the most unconventional style ever and it works for me. So other peoples advice is bs... some things might work for you some wont... trial and error worked for me.

WarChild · 08-19-2007, 10:05 PM

Quote:

Originally Posted by Young

Develop your own routine and stick to it.

Watch for results. And adjust as needed.

Don't take advice from a bunch of keyboard muscle heads. 90% of these guys are out of shape.

So if you use a computer you're a keyboard muscle head? We're all just lying about working out and what not?

Young · 08-19-2007, 10:11 PM

Quote:

Originally Posted by WarChild

So if you use a computer you're a keyboard muscle head? We're all just lying about working out and what not?

reading some of the contrasting responses in this thread I'd venture that there are quite a few keyboard personal trainers/ keyboard muscle heads that don't quite practice what they preach.

WarChild · 08-19-2007, 10:13 PM

Quote:

Originally Posted by Young

reading some of the contrasting responses in this thread I'd venture that there are quite a few keyboard personal trainers/ keyboard muscle heads that don't quite practice what they preach.

Probably so. For others, like myself, it's actually a lifestyle.

08-19-2007, 03:44 PM	#1
eroswebmaster March 1st, 2003 Join Date: Jul 2001 Location: Seat 4 @ Venetian Poker Room Posts: 20,295	Exercise gurus: What's your workout schedule like? I started out with swimming, worked my way up to about 25 laps a day in the pool. After losing over 50 pounds, and being more comfortable with putting stress on my legs, I have now moved to the treadmill. I walk for 40 minutes a day, 5 of those being for warm up, 5 for cool down, the other 30 minutes spent in my target heart range. My current weight loss is at 65 pounds since May 2nd of this year. I am now working on a strength training program, trying to develop something for the best results. Just wanted to see what you guys thought. Example week schedule: Monday: Treadmill 40 minutes Tuesday: Treadmill 10 minutes for warm up Strength training focusing on upper body Wednesday: Treadmill 40 minutes Thursday: Treadmill 10 minutes for warm up Strength training focusing on lower body Friday: Treadmill 40 minutes __________________ For rent - ICQ 127-027-910 Click here for more details

08-19-2007, 03:56 PM	#4
eroswebmaster March 1st, 2003 Join Date: Jul 2001 Location: Seat 4 @ Venetian Poker Room Posts: 20,295	As far as diet is concerned, I had the lap band surgery and can only eat 4oz of food per meal which is supposed to consist mainly of protein, with the rest being vegetables. __________________ For rent - ICQ 127-027-910 Click here for more details

08-19-2007, 03:58 PM	#5
WarChild Let slip the dogs of war. Industry Role: Join Date: Jan 2003 Location: Bermuda Posts: 17,263	Eros, the absolute best thing you can do if you can afford it is get a personal trainer. Even if it's just for 1 day a week, or maybe 3 days a week for the first month or something and then 1 day every other week. They'll not only build a plan that works specifically for you, but they'll teach you proper form for the exercises which is very important to get the most out of your work out time. __________________ .

08-19-2007, 04:08 PM	#10
jonesonyou Confirmed User Join Date: Sep 2003 Location: Lincoln, NE Posts: 3,853	try 5 day workout I am speaking strictly for weight training. try 4 exercises 4 sets each. day 1 chest day 2 back day 3 legs day 4 sholders day 5 arms Abs everyday. Cardio everyday as you see fit. __________________ Completely Real Amateur girls doing awesome things! Signup to promote Nebraskacoeds Today! Hit me up on ICQ/AIM 473324556/jasonnecoeds for exclusive content to promote with! And any ?'s

08-19-2007, 04:35 PM	#14
WarChild Let slip the dogs of war. Industry Role: Join Date: Jan 2003 Location: Bermuda Posts: 17,263	My schedule is like this: Monday: 1 hour run, 1 hour weights (Chest and biceps), 2 hours Jiu Jitsu Tuesday: 1 hour run, 1 hour weights (Back and triceps), 2 hours Jiu Jitsu Wednesday: 1 hour run. Thursday: 1 hour run, 1 hour weights (Legs), 2 hours Jiu Jitsu Friday: 1 hour run, 1 hour weights (shoulders, abs, forearms) Saturday: 1 hour run, 2 hours Jiu Jitsu __________________ .

08-19-2007, 03:50 PM	#2
donborno Confirmed User Join Date: Jan 2007 Location: Vienna, Austria Posts: 374	What's your aim? Define "Strength training focusing on upper body" Diet?

08-19-2007, 04:32 PM	#13
Jim_Gunn Confirmed User Industry Role: Join Date: Feb 2003 Location: Where The Teens Are Posts: 5,702	Lifting weights is more important than cardio for losing fat and losing weight. Ideally, you should do four things to get in shape every day, every week and for life. 1- Lift weights every other day 2- Cardio every other day 3- Very clean diet 4- Count calories exactingly. Skimping on any one of those steps will almost surely lead to failure and eventual weight re-gain. The regimen:You should lift weights with intensity three or four times per week for approx one hour. And you should do 30-60 minutes of cardio two or three times per week, with perhaps one day of complete rest per week. Consistency is everything and your diet is key. The more muscle you have, the more calories will be burnt even when you are inactive. And for your diet, well I know you have that band, so your portions will be smallish, but keep up with the lean protein, vegetables, some fruits and some very limited whole grains, four or five meals per day with nothing but water and tea for drinks (no diet soda). Make no mistake now- if you don't lift weights and build muscle (there is no such thing as "toning up") and eat enough food in a day despite the portion limitations of that crazy band in your stomach, then you are just going to lose muscle along with the fat, which is probably already happening. And you will just shrink into a proportionally smaller size version of what I assume is the pear shaped body that you already have. In other words you will look the same, just a lot smaller, which is far from having a healthy, athletic and toned body.

08-19-2007, 04:42 PM	#18
tony286 lurker Industry Role: Join Date: Aug 2002 Location: atlanta Posts: 57,021	Hire Zoey she is a trainer. lol

08-19-2007, 04:47 PM	#20
Pornwolf Drunk and Unruly Join Date: Jan 2002 Location: Hollywood Posts: 22,712	Extended cardio is more beneficial than weightlifting alone. Notice I say extended. I'm pro weights but I do respect the fact that cardio plays a helluva role in most people's routines. For weightlifting to supersede cardio you would have to lift at a level that most people never get to. __________________ I've trusted my sites to them for over a decade... Webair, bitches. Last edited by Pornwolf; 08-19-2007 at 04:48 PM..

08-19-2007, 04:49 PM	#22
Video Rob Confirmed User Join Date: Oct 2006 Location: Leeds, England Posts: 496	You're over doing it with the cardio. I suggest you replace your Tuesday and Thursday cardio sessions with some medium weight sessions. I'd also recommend that you get a personal trainer, even if you do have the perfect workout laid out, there's a good chance you're not doing it correctly. So seeing a personal trainer even if it's just twice a month to make sure you're on track would really help you. To achieve optimal fat loss, cardio AND weight training is always advised. The strength you gain from the weight training helps you push yourself harder with the cardio and burn more fat. Just remember, it's fat that you should be aiming to lose and not just over all weight. Get you're bodyfat percentage tested at your gym and focus on reducing that.

08-19-2007, 04:57 PM	#24
tony286 lurker Industry Role: Join Date: Aug 2002 Location: atlanta Posts: 57,021	http://www.bodybuilding.com/fun/betteru23.htm very good read.

08-19-2007, 04:57 PM	#25
woj <&(©¿©)&> Industry Role: Join Date: Jul 2002 Location: Chicago Posts: 47,882	I would switch to free weights man... it will probably be tough at first, but you will get a better workout lifting free weights vs machines... __________________ Custom Software Development, email: woj#at#wojfun#.#com to discuss details or skype: wojl2000 or gchat: wojfun or telegram: wojl2000 Affiliate program tools: Hosted Galleries Manager Banner Manager Video Manager Wordpress Affiliate Plugin Pic/Movie of the Day Fansign Generator Zip Manager

08-19-2007, 04:59 PM	#26
gornyhuy Chafed. Join Date: May 2002 Location: Face Down in Pussy Posts: 18,041	Just start doing martial arts. __________________ icq:159548293

08-19-2007, 05:03 PM	#27
SL\|M! Confirmed User Join Date: Mar 2003 Location: The BP4L Bunker Posts: 1,480	Day 1: Eat Pizza Day 2: Watch TV Day 3: XBox Day 4: Intense Hooker workout Day 5: Rest

08-19-2007, 05:06 PM	#29
Spunky I need a beer Industry Role: Join Date: Jun 2002 Location: ♠ Toiletville ♠ Posts: 133,944	I run for 30 minutes every other day and use a ab machine 3 times per week and Sunday off..more for toneage and weight control __________________ *YOUR INFORMATION HERE*

08-19-2007, 05:47 PM	#30
SureFire Confirmed User Join Date: Jan 2003 Location: internet Posts: 4,398	Very good advice especially if one is already in half decent shape. Eros, congratulations for loosing 50lbs, and I hope this will be a lifestyle change even when the lap band is removed. I wouldn?t be overly concerned about weight lifting and using all those glories workout machines at the gym right now. I would concentrate on stretching and introducing pilates. Plus walking and building up to race walking until you are ready to run outside rather on a treadmill. Walking, race walking and jogging should all be done outdoors. A good pair of trail-running shoes should protect your feet, legs, knees and your body on pavement or on dirt. The reason I emphasis outdoors is that your body needs the elements outside to become fit again (I know people will laugh at me for saying this and just remember vitamin D). If running is too hard on the knees look into cycling. Once you get close to your desire body weight and the cardio stuff is all done outside, start using those machines and free weights. And, remember calories will always count. Good luck

08-19-2007, 06:04 PM	#31
Kellie Cherry Pimps Industry Role: Join Date: Aug 2005 Location: Arizona Posts: 1,198	I have a trainer and its hands down one of the best choices Ive made. Yeah its expensive, etc but if you have the money, for sure do it. __________________ Traffic Pimps Webmaster / Content Manager Email: [email protected] Skype: kellie_az ICQ: 216375050

08-19-2007, 06:23 PM	#33
James Powell Cock So Fucking Banned Join Date: Aug 2007 Posts: 39	You sound like you are working hard! Good luck! How old are you? Weight loss and muscle growth can be much more difficult if you are in your 30's, even more so in your 40's and higher. When you are 15-25 you can lose a ton of weight and get buff in about three months. The older you are the more patient you need to be.

08-19-2007, 07:23 PM	#35
chase Confirmed User Join Date: Jul 2004 Location: Tampa Bay Posts: 6,019	Here's mine: Day 1: Abs and Upper Body (usually vertical chest press, seated dips, bicep curls, compound rows, tricep pulldowns, chest flyes, and lateral pulldowns) Day 2: 30-45 minutes of cardio (treadmill, turbojam, bicycling, elliptical, or stairmaster) Day 3: Abs and Lower Body (usually leg curls, leg extensions, seated calf raises, and wall squats with the big ball) Day 4: 30-45 minutes of cardio, as on day 2 Rinse and repeat, taking the 7th day of the week (usually Sunday) off __________________ Need Hosting? Reality Check Network services me purrrfectly!

08-19-2007, 07:26 PM	#36
cashbot So Fucking Banned Join Date: Apr 2007 Posts: 325	Any tips for transitioning from the treadmill to running outside? I can own the treadmill even on the higher settings, but when I run outside I get insanely sore knees/ shins.

08-19-2007, 07:39 PM	#38
latinasojourn Confirmed User Join Date: Oct 2003 Posts: 3,191	not an exercise guru, but i am old guy with swimmer's build. 1. careful, mostly raw foods type diet, no junk food. 2. 15 minutes bowflex daily (upper body workout mostly arms) 3. 35 minutes daily bicycling either indoors (if inclement weather using bike trainer) or outdoors if good weather. good luck.

08-19-2007, 09:45 PM	#44
ambersfantasy Registered User Join Date: Aug 2007 Location: California Posts: 57	I like working out on my back

08-19-2007, 09:51 PM	#46
Young Bland for life Industry Role: Join Date: Nov 2004 Posts: 10,468	Develop your own routine and stick to it. Watch for results. And adjust as needed. Don't take advice from a bunch of keyboard muscle heads. 90% of these guys are out of shape. __________________ ★★★ Last edited by Young; 08-19-2007 at 09:51 PM.. Reason: Because I am a 6'1" 220lb beast of a man and I can do that

08-19-2007, 09:54 PM	#47
BOSS1 Confirmed User Join Date: Sep 2005 Location: Montreal / Sparta Posts: 4,331	Sounds like you are doing good. I train in the most unconventional style ever and it works for me. So other peoples advice is bs... some things might work for you some wont... trial and error worked for me. __________________ NEW SITE: Stockings Kingdom Lesbians in Latex, Lesbians in Stockings, Granny Sex, BDSM Porn, Latex and Sex, Custom Foot Fetish, Femdom Movies and Kinky Porn Pass. 300+ hosted flvs, 500+ hosted galleries, Page Peel ADs.. NATS export and payouts twice a month