Weight, that is.

I have a desk job and a less than perfect diet (wife loves Dairy Queen....and so do I, dammit).

I train weight lifting and jump rope 2-3 times a week, the routine being:

5 minutes jump rope warm up (165-175 jpm)

1 set lat pulldowns front 8-12 reps

1 minute jump rope (no rest between sets)

1 set lat pulldowns rear 8-12 reps

1 minute jump rope (no rest between sets)

Machine flys 8-12 reps

1 minute jump rope (no rest between sets)

1 set squats 8-12 reps

1 minute jump rope (no rest between sets)

1 set bicep curls (21's)

1 minute jump rope (no rest between sets)

1 set military press 8-12 reps

1 minute jump rope (no rest between sets)

1 set power cleans 8-12 reps

1 minute jump rope (no rest between sets)

1 set upright rows 8-12 reps
(substitute deadlifts every now and then)

2 minute jump rope

approx. 10-12 minutes Pilates cooldown

on the off days -

5x3 rounds on the heavy bag, followed by pilates cooldown

Bike riding 5-6 miles (lots of big hills in PA!)

My cardio is pretty good, but I have gained about 10-12 pounds over the winter that just don't want to come off.

I am cutting most of the crap that I eat. Any other suggestions? Critiques of my routine?

Anyone? HEELLLLLLLLP!!!!

Seems decent to me, it's probably just the winter pounds that settle in sometimes. Taking a lot of the junk out of your diet will definitely work. If it still sticks around, cut only about 10% of the calories you eat a day from your regular diet and you'll scorch them right off.

And I know exactly what you mean about the hills :thumbsup: We were doing firemen's carry sprints up a hill near my house with a good heavy sandbag today.

Once you turn 35 you really have to watch your weight, diet and exercise. It's really easy to screw up and gain 10 lbs, without really much effort. You need to follow the US Government Recommendations of at least 1 hr of exercise a day to maintain your health, and at least 90 mins of exercise a day to improve your health. If you're not exercising at least 10 hr/week total, you'll have to go on a strict calorie-reduced diet. On the days you're not lifting weights you need to up your cadio, 30 mins of non-stop skipping, 15 mins of non-stop ab work, and 45 mins of non-stop heavy bag work. And you should realize that 30 mins of non-stop skipping is better than 30 x 1 minute intervals. The value of performing 1 minute interval skipping is minimal, at least with respect to weight reduction.

Good luck.

Once you turn 35 you really have to watch your weight, diet and exercise.

All these terrible things I hear about being old make me wonder why people are so proud of it to become elitists.

HURHURHUR I'M RIGHT BECAUSE I'VE LIVED LONGER.

I don't know how far you live from wherever it is you do whatever it is you do all day, but it's about three miles for me, and I've taken up walking that distance both ways. Now I'm thin and beautiful.

Quote by MEGA JESUS-SAN :


I don't know how far you live from wherever it is you do whatever it is you do all day, but it's about three miles for me, and I've taken up walking that distance both ways. Now I'm thin and beautiful.


Heh. I live about 46 miles from work. Yeah, I know, grand-dad used to walk that **** in the snow with no shoes......

Although I am quite sure I would be real trim walking that!

BTW, great handle, MJS!!! LMAO!


j416to -

I understand your point about more cardio training. The reason I do it that way is because I workout in the morning, before I go to work. I only have about 35-40 minutes total, to do everything. I figure by not giving myself a rest between sets, that it should keep my heart rate up pretty well. ( I know I am sweating like a snowball in july! ) The lack of total workout time is hurting me, but if I did 30 minutes of nothing but JR, I would have no time for WL.

I am open to suggestions, keeping in mind my time constraints (wife, job, etc).

Thanks for the tips.

Heh. I live about 46 miles from work. Yeah, I know, grand-dad used to walk that **** in the snow with no shoes......

Uphill both ways?

All these terrible things I hear about being old make me wonder why people are so proud of it to become elitists....

It't not elitism, it's delusional....*trips you with my walker*

...... I only have about 35-40 minutes total, to do everything. I figure by not giving myself a rest between sets, that it should keep my heart rate up pretty well. ( I know I am sweating like a snowball in july! ) The lack of total workout time is hurting me, but if I did 30 minutes of nothing but JR, I would have no time for WL...

It's a tough call, because there's really no magic involved. You have to either burn more calories by doing more cardio, or reduce your intake of calories. When the US Government starts telling people that they need to get at least 60 mins of exercise a day, just to maintain their health, and 90 mins of exercise a day, to improve their health, you know that 35-40 minutes, every other day, just isn't going to cut it. You need to find the time to take care of your health, or in 5 years from now you'll be looking at 20 lbs extra, and 10 years from now it will turn into 40 lbs extra.

You might want to con your wife into joining a cardio kickboxing class with you, that way you could get some exercise, a little flavor of martial arts, and score points with the wife with the spousal bonding time.

Good luck.

You need to follow the US Government Recommendations of at least 1 hr of exercise a day to maintain your health, and at least 90 mins of exercise a day to improve your health. If you're not exercising at least 10 hr/week total, you'll have to go on a strict calorie-reduced diet. On the days you're not lifting weights you need to up your cadio, 30 mins of non-stop skipping, 15 mins of non-stop ab work, and 45 mins of non-stop heavy bag work. And you should realize that 30 mins of non-stop skipping is better than 30 x 1 minute intervals. The value of performing 1 minute interval skipping is minimal, at least with respect to weight reduction.

Good luck.

Location: Canda.

This is fucking bizarre.

Shut up.

Location: Canda.

This is fucking bizarre.

Shut up.

I'm an American, I just happen to live in Canada.

Goddamn K4n4dl4|\| nutriders. I can't believe you'd turn your back on your own rich heritage just to buy into this stupid K4n4dl4|\| trend.

Ah, I am an ignorant human. However, I have opinions. Sometimes, I express them.

And here they are: If you are weight-training and getting 60-70 g of protein a day, you're very likely going to lose fat from that, over a long period of time.

For fat loss, I believe high intensity aerobic/anaerobic work is something that works. (Again, over a reasonable amount of time). Have you heard of what's called HIIT training, or Tabbata (I hope that's his name) training?

It's great fun, and supposedly much more effective in four minutes for your oxygen intake and fat burning goals than 30 minutes of moderate cardio daily.

I'll try and find a link.

Yep, here it is: http://www.t-nation.com/findArticle.do?article=04-046-training

Goddamn K4n4dl4|\| nutriders. I can't believe you'd turn your back on your own rich heritage just to buy into this stupid K4n4dl4|\| trend.

Rich heritage, yeah, that's it alright. Actually, I used to work for the US Government. But I got sick and tired of working on safety and design recommendations that nobody had the political will to implement.

Thanks for the link, Tef-the-Persian.

That looks interesting. I will try that and report back the results after a while.

You mentioned gaining weight in the beginning. Are you hoping to make changes to just loose that new 10 pounds, or just stop gaining weight? Are you trying to lift weight to keep strong and bulked up or as a way to burn calories?

Just trying to see what your goals are so people can better tailor their advice...

My gut reaction is that you're doing a lot of exercise - if you're in weight gain mode while doing that, maybe time to count calories watch the diet more? (I'm putting that off as long as possible myself!)

yasuri -

I think (hope) that diet is the problem, because I am running out of time to do any more exercises!!!

I would like to lose this 10lbs, and I do weight lifting to maintain current strength levels as well as burn fat.