NationStates Jolt Archive

I am pooped. Today began my new workout program. The "Rise and Shine" program. Basically I have dedicated myself to getting up at 5 every morning, then going to the Rec center to work out.

This is my work out list thus far(well what I did today)

Run 1 1/2 miles
Ab and lower back work out
Pec and shoulders
Triceps
Biceps
Fore arms
then a sprint back to the dorm

Seeing as I want to lose about 20-30 lbs by summer time, is the sufficient(Along with a good diet of course), or should i be doing more?

Run? Work out? Are you mad? LOL

I am pooped. Today began my new workout program. The "Rise and Shine" program. Basically I have dedicated myself to getting up at 5 every morning, then going to the Rec center to work out.

This is my work out list thus far(well what I did today)

Run 1 1/2 miles
Ab and lower back work out
Pec and shoulders
Triceps
Biceps
Fore arms
then a sprint back to the dorm

Seeing as I want to lose about 20-30 lbs by summer time, is the sufficient(Along with a good diet of course), or should i be doing more?

You may hate me for this, but the last time I set out to loose that much weight (15kg), I did it and more (20kg lost) simply by good diet alone in about 4 months. (It was a challenge between my GF at the time and me - she quit smoking - cold turkey. For every week she was off, I had to loose 1 kg.) But I know that won't cut it this time around.

I've since crept back up. My doc told me last month that I must loose it again. I lost 2 kg in the last month - and that includes having been home for the holidays.

My goal is 1kg a week. My plan right now is cutting caloric consumption and adding a daily 30-60 minute walk.

Didn't there used to be an ongoing thread for NSGers loosing weight? Maybe we need to open it up again.

I'll probably get contradicted by at least 5 people after I post this as no-one seems to agree on workout routines, but here goes anyway.

If you want to lose weight, drop the weighlifting entirely, or just do a bit of it every other day as its not going to build much muscle if you're trying to lose weight. Also I would go running every other day or maybe 4 days a week and gradually try to increase the distance whilst remaining at the same speed to increase your cardio fitness. Doing it 7 days a week seems to much, your body needs some rest.

edit: oh yeah, what Daistallia said. A good diet is probably more important for losing weight than exercise.

Run? Work out? Are you mad? LOL


As I want to impress ladies i must be in shape, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.

As I want to impress ladies, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.

I never been with a hooker. But then again I had a gf that cost me more then any hooker could.

I never been with a hooker. But then again I had a gf that cost me more then any hooker could.

Indeed. Romantic dinners, holidays, pretty gifts... it all adds up.

All this talk of exercise and dieting is making me tired and hungry.

I never been with a hooker. But then again I had a gf that cost me more then any hooker could.

Too right. Girlfriends, who needs 'em... :p

Zilam, nice work on the losing weight dude, and to everyone else. The important thing is to remember not to give up; when the going get's tough, the tough gets going! Keep it up!

Zilam and anyone else want to join me here: http://forums.jolt.co.uk/showthread.php?p=12274943

[QUOTE=Khazistan;12274866].

If you want to lose weight, drop the weighlifting entirely, or just do a bit of it every other day as its not going to build much muscle if you're trying to lose weight. Also I would go running every other day or maybe 4 days a week and gradually try to increase the distance whilst remaining at the same speed to increase your cardio fitness. Doing it 7 days a week seems to much, your body needs some rest.QUOTE]

Khazistan is right. you're body needs time to recover. go running every second day. weights will add to your weight - but you do need to tone those muscles, you can easily do this by using pilates bands (the big elastic bands) this gives you a bit of resistance to work against and you can get various strengths.

but remember to stretch those muscles out.

you are doing way to much i think, you should slow down. if you aren't used to doing sports you are going to have injuries etc.
with a healthy diet and a lot of movement (not necessary sport, just movement, take the stairs instead of the elevators etc.) maybe running or swimming a bit is fine if you don't overdo it and the weightlifting isn't necessary to lose weight, you should focus on your condition and general fitness instead of your muscles.
i would advice you to gradualy build up your excercice and don't start with a heavy training. so instead of needing more exercise you actually need less.

anyway, good luck.

As I want to impress ladies i must be in shape, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.
There's a couple of kilos right there...

Run 1 1/2 miles

joining the military? (and do 2-4 miles with 3 periods of intense running if you want to see any muscle)

As I want to impress ladies i must be in shape, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.

lol. you probably will ignore this suggestion, but a vegetarian diet is likely to do wonders for maintaining a healthy weight. meat isn't unhealthy in moderation, but americans don't eat meat in moderation. obviously I'd rather you not do it at all, but at least cut back on red meat, and you'll do wonders.

I never been with a hooker. But then again I had a gf that cost me more then any hooker could.

too right. boo to commercialised romance!

joining the military? (and do 2-4 miles with 3 periods of intense running if you want to see any muscle)

or you could just summon the prince of hell and sell your soul for washboard abs?

lol. you probably will ignore this suggestion, but a vegetarian diet is likely to do wonders for maintaining a healthy weight. meat isn't unhealthy in moderation, but americans don't eat meat in moderation. obviously I'd rather you not do it at all, but at least cut back on red meat, and you'll do wonders.


I am actually cutting back my meat in take, especially red meat, and also pork. I am dropping pork all together, as its nasty anymore, and redmeat will be VERY limited. I am mainly going to eat turkey, chicken, and (if I get a chance) some good deer meat :D

But yeah, vegetable intake is increasing, for instance, today, in my omlete I had mushrooms and peppers. Now I hate peppers, but hey, they have sme good uses, so why not?

I am pooped. Today began my new workout program. The "Rise and Shine" program. Basically I have dedicated myself to getting up at 5 every morning, then going to the Rec center to work out.

This is my work out list thus far(well what I did today)

Run 1 1/2 miles
Ab and lower back work out
Pec and shoulders
Triceps
Biceps
Fore arms
then a sprint back to the dorm

Seeing as I want to lose about 20-30 lbs by summer time, is the sufficient(Along with a good diet of course), or should i be doing more?
I've managed to temporarily defeat my lazyness in order to perform a good deed. Your program is, how should I put it politely, "improvable". First, it's recommended you separate your weight training from your cardio. Second, your weight training is very unbalanced. You need some back and leg work in there.

I'd recommend three days of weight training intercalated with three days of running/swimming/cycling/rowing/etc, followed by one day of rest each week. For the weight training, do this workout on three non consecutive days each week:

Bench Press or Dips 2 x 8-12
Bent Row or Pull-up 2 x 8-12
Military or Dumbell Press 2 x 8-12
Squat 2 x 8-12
Stiff Legged Deadlift 2 x 8-12
Weighted Abs 2 x 10

As you can see, there's no direct arm work included. You don't need it. As long as your big lifts will improve, your arms will grow as well. So don't add more lifts to this workout. Also, don't perform any special intensity techniques, even if some gym rats will advise you to do them. You are just starting out and have a limited recovery capacity.

Good luck! :)

Cardio looks great. For the weight training, don't work out the same muscles every day. You'll end up with some pretty nasty issues from that. If you are going daily, either only do weights every other day, or do upper body one day, lower body the next.

Other than that, just keep an eye on what you eat. Make sure you're getting enough carbs, protein, and calories that you don't get sick or end up with wicked muscle fatigue (like I did.)

Also, if you're doing weight training, don't look for the number of your weight. Weight training will cause you to build muscle, and muscle weighs more than fat. In other words, you will drop the 20lbs of fat, but will only have a 15 or 10 lb drop on the scale.

Tomorrow, you will be sore. Go anyway. You need to train your mind to not take a day off because you hurt a little. reduce the weights, but keep going. It will actually help you from having too much pain my keeping the muscles stretched, and bringing blood to them

I am pooped. Today began my new workout program. The "Rise and Shine" program. Basically I have dedicated myself to getting up at 5 every morning, then going to the Rec center to work out.

This is my work out list thus far(well what I did today)

Run 1 1/2 miles
Ab and lower back work out
Pec and shoulders
Triceps
Biceps
Fore arms
then a sprint back to the dorm

Seeing as I want to lose about 20-30 lbs by summer time, is the sufficient(Along with a good diet of course), or should i be doing more?
DISCLAIMER: I am not a doctor, physical fitness expert, or personal trainer. :p

I'd say it looks fairly good, but I have one or two suggestions. Don't do the same lifting routine every day; try to vary the muscle groups that you're working out. Be sure to give your body at least one day of rest from each thing you're doing, too. It doesn't have to be one full day of rest from everything, though; for example you could choose not to run on Monday (but still do everything else), then take a break from the ab and lower back stuff on Tuesday, then skip the upper body stuff on Thursday. Or some such.

Also, depending on how much lifting you're planning to do, you may want to increase the distance when you're running. As you get into better shape, a mile and a half will start seeming really short and easy. When that happens, you can try increasing the distance, or maybe switching to a different cardio exercise entirely (swimming, biking, rowing, etc.). At least for me, it helps to switch up the cardio so that I don't get bored with my workouts.

Good luck! :fluffle:

I am pooped. Today began my new workout program. The "Rise and Shine" program. Basically I have dedicated myself to getting up at 5 every morning, then going to the Rec center to work out.

This is my work out list thus far(well what I did today)

Run 1 1/2 miles
Ab and lower back work out
Pec and shoulders
Triceps
Biceps
Fore arms
then a sprint back to the dorm

Seeing as I want to lose about 20-30 lbs by summer time, is the sufficient(Along with a good diet of course), or should i be doing more?You want to lose body fat; worry about losing that as opposed to losing weight in general.

As I want to impress ladies i must be in shape, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.Tsk tsk tsk. Having sex before marriage won't get you anywhere. ;)

DISCLAIMER: I am not a doctor, physical fitness expert, or personal trainer. :p

I'd say it looks fairly good, but I have one or two suggestions. Don't do the same lifting routine every day; try to vary the muscle groups that you're working out. Be sure to give your body at least one day of rest from each thing you're doing, too. It doesn't have to be one full day of rest from everything, though; for example you could choose not to run on Monday (but still do everything else), then take a break from the ab and lower back stuff on Tuesday, then skip the upper body stuff on Thursday. Or some such.

Doing cardio every day isn't a risk...actually, it is more beneficial. It's only the weight training that needs to alternate.

Doing cardio every day isn't a risk...actually, it is more beneficial. It's only the weight training that needs to alternate.

You're generally supposed to allow yourself at least one day a week of rest; or, if that makes you feel very lazy, then a lighter, altered cardio work-out one day a week.

You're generally supposed to allow yourself at least one day a week of rest; or, if that makes you feel very lazy, then a lighter, altered cardio work-out one day a week.

For weight training, yes. A day between is good. For cardio, no. You don't need to.

Cardio is aerobic exercise, and builds stamina. The damage to muscles is low, and no large break is needed. Most people who do aerobic/cardio workouts do so daily.

Weight training is anaerobic, and builds strength. The damage to muscles is high, and a 24 hour break is important.

Dude. You're crazy.

For weight training, yes. A day between is good. For cardio, no. You don't need to.

Cardio is aerobic exercise, and builds stamina. The damage to muscles is low, and no large break is needed. Most people who do aerobic/cardio workouts do so daily.

Weight training is anaerobic, and builds strength. The damage to muscles is high, and a 24 hour break is important.
As I said, I'm not an authority on the subject by any means. I defer to your expertise.

...I think I'll go on leaving out one day of cardio a week, though, because it helps me the rest of the time if I know I have a day when I can be lazy. ;)

I never been with a hooker. But then again I had a gf that cost me more then any hooker could.

Yeah, dating's not worth shit anyway. (is not ranting, just cynical)

As I said, I'm not an authority on the subject by any means. I defer to your expertise.

...I think I'll go on leaving out one day of cardio a week, though, because it helps me the rest of the time if I know I have a day when I can be lazy. ;)

haha...no question. I love my sunday day off from life.:p

As I want to impress ladies i must be in shape, which in turn gets me laid(for free...damn hookers charging an arm and a leg), which in turn makes me happy.

LOL! Fair points all!

:D For a second I thought it said "Rise and Stein" program.