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  1. Sun Wukong is offline
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    ˇViva los Muertos!

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    Posted On:
    7/17/2008 6:14am


     Style: Boxing/Judo

    --
    Hell yeah! Hell no!

    Getting in shape, and I've got some questions

    Ok, began a new workout regimen to replace my old non-existent one.

    I have had a tendency to over do training in the past, and decided to actually do the smart thing this time.

    OK, right now, I really don't have the capacity to overdo weight training simply because I get too fatigued to push nearly what I was accustomed to, but my strategy right now is to work with smaller weights for longer sets with fewer sets and a minute of rest between them.

    All of my sets are compound super-sets, which means I'm alternating between two different exercises that utilize opposing muscle groups.

    First of all, is all that even necessary? I mean, do compound sets even really provide many benefits? Supposedly the benefit is that you are giving muscle groups time to rest in between sets without actually slowing down too much, but what else does it do for me? anything?

    Secondly, I've gained a lot of weight in the last 3 years and decided to pick up a cardio routine. Now, I've always had enormous problems with shin splints, ankle and knee pain when running, even when i ran all the time in the army, so I decided to spend a little extra cash and purchase a commercial eliptical machine. I've had very good results with eliptical's in the past, so I feel like it's a good investment as long as I put it to good use.

    However, I keep hearing it repeated that cardio in excess of 30 minutes is a waste of time... I can't help but think that's bullshit. In the past, my best cardio workouts lasted well over an hour and the results of doing that 3 times a week were tremendous ( I lost 20 lbs in a single month). Now, was I just fooling myself and I perhaps lost that weight because of other factors combined with the recommended 30 minutes of cardio or what? Was I just wasting my time with those long workouts?

    Thirdly, I'm in absolutely **** shape. I'm about 60lbs over-weight maybe more. I haven't had a regular intensive workout regimen in 5 years and I wonder if I might be going overboard. What is the best advice you can give me to avoid injury while keeping my workouts productive?
    A lie gets half-way around the world before the truth has time to get it's pants on. - Winston Churchhill
  2. Sun Wukong is offline
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    Posted On:
    7/17/2008 6:24am


     Style: Boxing/Judo

    --
    Hell yeah! Hell no!
    right now my regimen is minimal.

    four compound super-set groups per day consisting of two sets of 15-20 reps per exercise, except every third day which I have reserved for intensive cardio lasting at least an hour with a quick abdominal workout. the routine resets on the 1st and 4th day of the week with the 7th day reserved for rest.

    so in total that's 8 different exercises with 2 sets of 15-20 reps per workout, except on cardio days.

    As a note, I weigh 270lbs, and I'm 6'1". I did this **** to myself and I'm looking to undo it. I'll take whatever constructive criticism that is offered.
    A lie gets half-way around the world before the truth has time to get it's pants on. - Winston Churchhill
  3. honesty is offline
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    Posted On:
    7/17/2008 7:01am


     Style: SAMBO

    --
    Hell yeah! Hell no!
    I'd have a look at the 5x5 on stronglifts.com for more info on a good weights programme. On the cardio thing, I think that the 30 minute limit may just be that its not that its useless over 30 minutes, but just that you could be doing something far better with the time and past 30 minutes the benefits gained get smaller. You'd be far better doing something like HIIT for example.
  4. Eddie Hardon is offline

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    Posted On:
    7/17/2008 7:23am


     Style: Trad Ju Jitsu

    --
    Hell yeah! Hell no!
    Consider Circuit Training, 3 times per week with a day between each session. Give it 3 months to assess yourself in terms; Weight, Shape, Strength, Flexibility, Recovery. A structured class will give you options for the days when you feel well and the days when your energy level drops. Expert Instructor who can guide you and can recognise when you need to be held back and those other times when you need to be urged on.

    Remember, Weight training builds Muscle or Tones depending on Heavy Weight=Small Reps or Low Weight=Lots of Reps.

    For 275lbs you need to consider Heart Fitness as a factor in your Training. No point in going flat out and falling over. Cardio, steady pacing over a reasonable distance will be a good start. You can vary with Fartlek training: Walk-Trot-Sprint between lamp-posts or 100M distances. This is more long term after you've dropped some weight.

    Go Circuit Training and re-assess after 3 months. Good Luck.
  5. muddy is offline

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    Posted On:
    7/17/2008 10:17am


     Style: boxing

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Sun Wukong
    right now my regimen is minimal.

    four compound super-set groups per day consisting of two sets of 15-20 reps per exercise, except every third day which I have reserved for intensive cardio lasting at least an hour with a quick abdominal workout. the routine resets on the 1st and 4th day of the week with the 7th day reserved for rest.

    so in total that's 8 different exercises with 2 sets of 15-20 reps per workout, except on cardio days.

    As a note, I weigh 270lbs, and I'm 6'1". I did this **** to myself and I'm looking to undo it. I'll take whatever constructive criticism that is offered.

    IMO, right now, your diet is at least every bit as important as any of the other stuff. Dont overlook that. Get on a good diet with a realistic weight goal and stick with it.
  6. Bang! is offline
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    Posted On:
    7/17/2008 10:35am

    supporting memberBullshido Newbie
     Style: Wu Style TCC + BJJ

    --
    Hell yeah! Hell no!
    First of all, cardio is pretty much a waste of time for anyone. Let me rephrase: low-intensity, steady state cardio is hugely inefficient compared to interval and circuit training; unless you're so out of shape that it's all you can handle, there here is no good argument for it. Especially if you're a fatty (double-especially if you're the long-suffering joints of a fatty).

    Secondly, "tone," Eddie? Really?

    Thirdly, push/pull supersets are fine and dandy for strength development and generally just preventing yourself from sitting around admiring your biceps in the mirror. However, most people who perform them a) fail to utilize proper intensity or rest periods. Hint: higher and longer.

    Truth be told, I would recommend full-body circuits. Typically, I like hip-dominant, vertical pull/push, abs FOLLOWED BY quad-dominant, horizontal pull/push, abs. These can be light and fast or heavy and hard. Both will work for you. Both should be utilized.

    As far as nutrition goes . . . well, the guys above are right. If you are trying to make up for poor eating choices by adding exercise time, you're running an uphill battle on your traumatized knees.

    In closing, I would like to say that I'm going out for dim sum now. I'm hoping it will be delicious.
    Last edited by Bang!; 7/17/2008 10:37am at .
  7. Eddie Hardon is offline

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    Posted On:
    7/17/2008 10:43am


     Style: Trad Ju Jitsu

    --
    Hell yeah! Hell no!
    I'm going with my rec of Circuit training as his best option to avoid injuring himself or droppind dead. Especially as I don't know the geezer. If he falls over in a Circuit class at least someone should be able to administer First Aid or the Last Rites.

    I'm cycling home shortly via Sainsburys 'cos the fridge has run out of food. Then I shall run Hampstead Heath, up hill and down dale and sweat my Bollocks off. This would probably kill the OP.

    Then when I get home, I shall have a cup of Tea and a lot of Chocolate ('cos I deserve it).
  8. Sun Wukong is offline
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    Posted On:
    7/17/2008 4:56pm


     Style: Boxing/Judo

    --
    Hell yeah! Hell no!
    it probably would kill me, mostly because I just quit smoking too. Which I did the entire time i wasn't working out for 5 years. Sadly, i'm not that old as to justify the condition I've put myself in, only 33.
    A lie gets half-way around the world before the truth has time to get it's pants on. - Winston Churchhill
  9. Sun Wukong is offline
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    ˇViva los Muertos!

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    Posted On:
    7/17/2008 5:02pm


     Style: Boxing/Judo

    --
    Hell yeah! Hell no!
    Since several people have made dietary recommendations, I'd like to ask a question about supplements.

    I don't have the worst diet in the world. Actually, I eat pretty healthy foods most of the time, but you can eat too much of a good thing while sitting on your ass and you'll still get fat.

    I'm thinking about using whey protein supplements. I don't want a lot of extra calories so I'm thinking i'd be better off just getting the whey protein powder and not the whey protein shake powders; is there some benefit that I might consider from the shakes? I mean, do they add anything special to my diet that I might be over-looking?
    A lie gets half-way around the world before the truth has time to get it's pants on. - Winston Churchhill
  10. muddy is offline

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    Posted On:
    7/17/2008 5:38pm


     Style: boxing

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Sun Wukong
    it probably would kill me, mostly because I just quit smoking too. Which I did the entire time i wasn't working out for 5 years. Sadly, i'm not that old as to justify the condition I've put myself in, only 33.
    Thats a great thing you are doing. 33 isnt that old ... definitely dont wait any longer though.

    Quote Originally Posted by Sun Wukong
    I'm thinking about using whey protein supplements. I don't want a lot of extra calories so I'm thinking i'd be better off just getting the whey protein powder and not the whey protein shake powders; is there some benefit that I might consider from the shakes? I mean, do they add anything special to my diet that I might be over-looking?
    Try to get as much of your calories as possible from whole natural foods. I would only use a protein supplement as necessary to balance my protein intake. Till you get your weight under control I would probably concentrate on a balanced diet (40/30/30) (protein/carb/fat) and eliminate as much sugar, alcohol, and unhealthy fats as possible ... keeping enough calorie deficit for healthy weight loss ... and of course drink plenty of water. Weight loss isnt any more complicated that that IMO.

    Im just a random guy on the internet, though ... you should be getting personal assistance/advice from a qualified expert (MD, nutritionalist, and/or trainer).
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