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OT: Exersise Plan

Discussion in 'UO Siege Perilous' started by Troop, Mar 8, 2010.

  1. Troop

    Troop Sage
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    Since I have been laid off at work recently, I thought it would be a good idea to take some time and get back into the fitness thing. At first I thought maybe I would join a gym but decided that I would be able to do something that did not have a monthly fee.
    I have decided that maybe doing some jogging and keeping on my diet plan that I started on Jan 1 would work best for starters.
    I thought that maybe some simple excersise equipment that I could use at home might be helpful as well. This is the part that I find the most confusing. Can anybody tell me if any of this stuff actualy works or is it just a rip off? I know some of you folks are into the health and fitness thing so any advice or input would be greatly appreciated.

    I am begining to wonder if I really need any equipment at all. Some of the stuff I have found advertised just seems silly.
     
  2. Chardonnay

    Chardonnay Visitor

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    Try jumping jacks it's free and great for you...
     
  3. Freelsy

    Freelsy Babbling Loonie
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    Get yourself an 8lb or 10lb medicine ball. Some dumbbells, maybe 10lbs, 20lbs, and 25lbs. Also, if you want to invest in a weight pole. I use an 8lb pole. its about 3.5 feet long.

    You can get some excellent workouts with these few tools. If your looking to lose weight and tone up you can do a workout like this.

    First warm up, stretch, all that good stuff. Run around a track one lap. Approximately a quarter mile.

    Get a partner and pass the medicine ball back and forth. Hard to explain but I'll try.

    --Stand side by side, about 3-4 feet apart. Hold the ball at chest level, twist to the right as far as you comfortably can, then twist to the left and toss the ball to your partner. They will do the same and then throw it back to you. Do 10 reps.

    --Next, face each other and do squat chest passes. basically all you do is hold the ball at chest level, squat, stand up and pass the ball. Do 10 reps

    --Next, face your partner. You will hold the ball in one hand over your right shoulder. You toss the ball, with one hand, then do a complete lunge. Return to starting position and your partner with repeat and throw the ball back. Do 10 reps with each arm.

    That is one set of medicine ball passes.

    Next you will run another lap around the track. Approximately a quarter mile.

    Do the above workout again two times. In between each set run one lap.

    By the end of that you will have ran one mile, worked out your midsection, worked out your legs, and your shoulders and arms.

    After you've done those three sets. Grab your weights....Take the 10lbers.

    --You will do three sets of lunges with the weights above your head. Not by your side. One set consists of 10-15 reps of full lunges.

    --After each set you run one lap around the track. At this time you will have ran another 3/4 mile.

    Finally, you will do three olympic style squats with the weighted pole. I recommend taking the 8lb...because it gets tough.

    --All you do is hold the bar above your head, no bed in your arms, and squat. Do it 20 times. Complete three sets. At the end run one lap around the track.

    By the end of this workout you will be drained. You will have ran 2miles, good core workout. Massive leg workout and decent shoulder workout.


    Work your way up to the above standards though. Don't do the max on your first day. You will be sore though :) I couldn't walk without pain for a couple days afterwords :)
     
  4. Black magick

    Black magick Guest

    I agree about getting 10 20 and 25 lb dumbells maybe 15s. What's your level of fitness and what are you trying to accomplish?
    No matter what though, planks are good for abs, try to start off with a minute and work your way up. Elevated crunches (legs up, a couch or chair helps, bend in just enough to get your shoulder blades off the floor) are good as well. Jump lunges and jump squats (two reps each) are great for legs, start with maybe 45 seconds each rep and work your way up. Push ups in increments are nice too.
     
  5. Troop

    Troop Sage
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    Just going for losing a few pounds and building up my energy level a bit.
     
  6. archite666

    archite666 Guest

    I have to disagree here bub.

    While many exercises are free and good for you, mainly running, push ups, sit ups, crutches, lounges,squats and so on...

    Jumping jacks however, are terribad. They have found they do little for your body in terms of cardio or muscle and they destroy the joints in your lower body.

    Troop, as a nerd in the military, I have to drag myself out of bed once a year and get a workout retinue. (now twice a year!) I always start with the tread mil. Usually will do this to really wake up my body from not moving for the last couple months. So I try to just run on the treadmil for 20-30 minutes like 3 days a week for a week or two.

    This alone gets my body and metabolism going. After i'm used to some activity I start doing more of the above till I get a good work out and then I start running on a track or street.

    As someone who doest like fitness, I can tell you, this alone gets me in somewhat decent shape, no more getting winded doing simple tasks.

    Not sure if this helps, but I know it can be hard being surrounded by athletes and just trying to get a little heathier (and pass a pt test).
     
  7. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    Buy a set of Reebok 50LB adjustable dumbbells. They can go anywhere from 5-50 pounds with a simple twist, and are about as expensive as a set of 50LB dumbbells and a set of 45LB dumbbells, but you're getting a set of 5, 10, 15, 20, 25, 30, 35, 40, 45, 50. Running shoes too, get a nice pair, do not skimp on these or you will regret it. With that being said, I would incorporate light aerobic movements into a full body work out, something like:

    Day one:
    Dumbbell press
    Push ups
    Sumo Squats with weight
    Overhead one arm extensions
    Hammer curls
    Bent over dumbbell rows

    Day Two:
    Lateral raises
    Dive bomber push ups
    Hindu squats
    Bench dips
    Concentration curl
    Chin ups

    Day 3:
    Front raises
    Walk outs
    Kick backs
    Dumbbell curl
    Wide Grip Pull ups or Good mornings

    And I'd just run 3-5x a week. Always do sprints at least once a week, I think the HIIT system is best. I just grab a work out watch, set it to beep every 15s and do this:

    15s all out sprint
    45s very light jog(almost a walk, but not quite)

    for 6-10 sets. This really boosts the metabolism(which after a few weeks, will make your energy levels go through the roof)

    There is some merit to jogging, just make sure you're not spoofing it. Walking and low intensity exercise is going to target the fat cells more while still conserving all of the muscle mass, but unfortunately it won't get your HR up enough to boost your metabolism much to see that energy boost you're looking for. So I would make sure when you jog, do something like:

    Once a week - 3-4m at a light pace, it should definitely be a jog/run pace, but closer to the jog.

    Once a week - 2m run

    Once a week - 1m "Sprint" you won't really be able to sprint for a mile, but it should be the hardest you can run. After each of these you should be dead dog tired. For an example, I do the 3-4m at about a 8-8.5 minute pile pace, the 2 @ a 7m pace, and the 1 at about a 5:30 pace.

    So conclusion:
    -The above workout, each exercise performed in 3 sets of 15.
    -Sprint 1-2x a week using the HIIT system.
    -Cardio in the above 3 fashions.

    In a months time you will feel like a new man.
     
  8. Chardonnay

    Chardonnay Visitor

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    For what he's looking for their great...
     
  9. Troop

    Troop Sage
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    Great advice, thanks. I have to be a little carefull with the knees as I had one repaired 3 years ago. I did a little light jogging today. I am going to try to build up slowly so I don't burn myself out. I lost 25 pounds since Jan 1 and need to loose about another 25 or so. The first 20 went off fast but now it's going a little slower. I am going to get some dumb bells. That sounds like it would work well.
    I also found out that I can get free access to the gym at college. (I have been going to school part time for a while now) I am going to go check that out next week as we are on spring break right now.
    Thanks for the advice on here. It is most helpfull.
     
  10. Black magick

    Black magick Guest

    As far as running shoes go, I strongly recommend asics. I used a pair when I ran track in hs, after 2 years the only difference between then and now is they are a different color hehe.
     
  11. Freelsy

    Freelsy Babbling Loonie
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    yep, just bought me a new pair two days ago. Asics ftw. Best dang running shoes you'll get. Light, awesome support and snazzy!!!
     
  12. Chardonnay

    Chardonnay Visitor

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    That's more of a wrestling shoe if it's the one i'm thinking of for running i wear air max, second to none...
     
  13. Timothy_SP

    Timothy_SP Guest

    Check these out. Now I haven't gotten a pair yet, but I've heard nothing but good things about them. The comfort of barefoot running, without the calloused feet!
     
  14. Freelsy

    Freelsy Babbling Loonie
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    Running barefoot is one of the bets things you can do for your feet. I've never seen these.
     
  15. Freelsy

    Freelsy Babbling Loonie
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  16. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    Asics is what I use.
     
  17. Freelsy

    Freelsy Babbling Loonie
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    I'm not sure the Air max is the ideal shoe for running. Everyones foot is different though. I have somewhat flat feet and need arch support to distance run comfortably. I Also get inserts to make general walking around more comfortable.
     
  18. Chardonnay

    Chardonnay Visitor

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  19. yuckmouth

    yuckmouth Journeyman
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    Well all the stuff posted above is great and works, however, it costs money, prolly which you wont have the money for, or will need that money for the nearby future. Plus just getting started out I would advise you to take it slow and steady, till you get your body adjusted to working out. I was in the same boat as you about a year ago, along with some personal problems. What I did was borrow a bike from my brother{trek 950 mountain bike} and 4 days outta the week I rode. I started out riding about 5 miles a day, and eventually I worked myself up to 20 miles a day. Along with that, the 3 off days I wasnt riding a bike , I would do pushups, and stomach crunches, and worked out with some various weights I already owned. I also went a strict diet, no dairy, no breads, and no crap food{fast food}, but I did treat myself to a snack of my choice once a week. In a matter of 4 months I went from 285lbs to 235lbs, and I have kept the weight off. It was a cheap and inexpensive way and I reached my goals I set for myself. I feel great and totally changed my physical look, now I'm a 6' 2" heavy hitting deigo whom no one messes with, except on theses boards..lol
    I hope this helps you out, and helps you reach your goals you have set for yourself.
     
  20. Black magick

    Black magick Guest

    None of the stuff I listed requires money. Besides, he said he has access to his school gym.
     
  21. Troop

    Troop Sage
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    This also is great advice. I am being careful not to spend extra money right now as I am not sure how long I will be out of work. As luck would have it, a good friend of mine loaned me a mountain bike to use so I am going to incorporate this into my program. I have kept myself on a strict diet program since the begining of the year. I saw a dietician and she outlined a great plan to help me reach my goals. So far, it has worked well. By reducing the amount of refined sugars, fats and carbs, and eating sensible fresh foods, I have been able to loose twenty five pounds in nine weeks with no excersise. I feel a lot better too. Now I have some extra time available that I did not have before so I think a good, regular program of excersise should help me to get back into good shape and enjoy a healthier lifestyle.
     
  22. Timothy_SP

    Timothy_SP Guest

    $160 Nike vs $75-85 for the ones I linked, which are better for your feet and balance.

    I know a couple people that do races, and have been beaten by people running barefoot. So there is a cheap option, those five toe shoes just save the soles of your feet a little.
     
  23. Chardonnay

    Chardonnay Visitor

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    I've never worn those 5 toe shoes i might buy a pair i'm curious on their comfort...i can only comment about what i've worn...i love shoes and i've worn a lot of good tennis shoes and air max are the creme of the crop for comfort for me...
     
  24. Timothy_SP

    Timothy_SP Guest

    My advice would be look for place that sells them locally. The only reason I haven't bought a pair is because I too am laid off and paying for a UO Account is already a cash sink. I'm just tucking a little away for them each week. Spring will be here soon, but I'm sure they would work great at a gym.

    I'm actually thinking about wearing them all the time. :-/
     
  25. Black magick

    Black magick Guest

    Asics are $60-140. I have a pair of $130 and a pair of $80, the only big difference is the quality. Although both have lasted me long than most of my other shoes. Yea, if you are used to running barefoot you can run pretty fast, especially when its rainy/muddy. Love playing football in the mud while barefoot and everyone else is wearing shoes. :lol:
     
  26. If you have access to a gym at school you should use it as much as possible. Find a partner to go with and try to go several times a week. I personally go at least 3 times a week. Find what areas you want to target, but remember to eat enough and take in enough vitamins otherwise your body will be fatigued and you'll be for the most part of your work-outs worthless. Over the course of the last 2 1/2 years I went from 205 lbs and dropped to 165, but eventually came up to 185 (my ideal weight, b/c I am 6'3). Set goals (weekly), try to get about 8-9 hours of sleep [waking up around 7 am-8:30 am], drink water when you first wake up and it jump starts your metabolism, and lastly very likely for the last part of your weight-loss may require a diet-change.

    It feels like the last 10 lbs or so always won't go away despite what you've tried, this is because you need to change what you eat or how you eat. Personally I like the a Japanese idea behind food "Hara Hachi Bu" and it literally means "Eat until 80 percent." If that seems hard, just try to eat much slower, it takes 20 minutes for our brains to tell us that we are in fact full.
     
  27. Troop

    Troop Sage
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    Next question. Someone told me that consuming some protein after a good work out will help. Any truth to this? If so, whats the best way to do this?
    There are a lot of protein powders, drinks etc. out there but is there an easier, cheaper way? Like a boiled egg or something?

    I have been feeling pretty darn good with some excersise. Only problem I have now is that since I don't go to work, I seem to only require about four hours sleep a night. Strange.

    Thanks for all the help here. I appreciate it very much.
     
  28. Speedy Orkit

    Speedy Orkit Grand Inquisitor
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    Post work out whey proteins mixed with simple carbohydrates are best.

    The whey protein is quick digesting, and the sugar in simple carbs(Fruit is best) act as a vehicle to your muscles. The BCAAs in the protein will help to repair your muscles, causing growth and recovery.

    Whey protein post work out is the only way to go. Stay away from soy and casein.
     
  29. Ally Oop

    Ally Oop Guest

    Hey Troop!!!

    Those 5 toed thingys come in purple!!!!!
     
  30. Troop

    Troop Sage
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    Woot! It's a win win then!
     
  31. Troop

    Troop Sage
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    Thought I would dig this old thread up and report in.

    I have lost 67 lbs. since Jan 1 and am still at it. I found that I like to keep my excersise plan mixed up a bit and realy don't follow any particular program. Mostly I just keep moving a lot and watch what I eat. 33 lbs. to go!
     
  32. Taylor

    Taylor Former Stratics CEO (2011-2014)
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    I use Vibrams for running and grass sports (they're much lighter than cleats). Love 'em. :thumbup1:
     
  33. Tjalle

    Tjalle Grand Inquisitor
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    :thumbup1:
     
  34. HooderSP

    HooderSP Journeyman
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    Troop, I started running after being laid up for 2 years from back surgery. In march i weighed 218 and could barely run 1 mile without stopping at a 10 min mile pace. I started with short runs of 3 miles or less running then wlaking then running etc until i could do 3 miles without stopping. since march I have lost 30 pounds and can run a half marathon (13.1 miles) in 1:50:00. not bad for a 41 yo dude :) I also started doing the P90X workout and have added strength and toned up.
     
  35. Adrianas

    Adrianas Sage
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    And just in case the folks above haven't given you enough ideas - check out bodybuilding.com - it's not just for "body builders" but anyone who is trying to stay fit. It's all free and they have an incredible database of exercises, forums, etc.

    I personally have a small home gym and use free weights (i.e. no uber machine thingy, just dumbbells and barbell + weights). And I also have a stationary Airdyne exercise bike that takes away all the excuses for not doing my aerobic exercise. BTW, many of the things you might need can often be found at garage sales for CHEAP!

    So don't give up, don't get overwhelmed. Don't think that you can't afford it. Most of all, be careful not to 'over-do' since that is the most common mistake. I have no idea what your age is (I will confess I skim read the posts above, so if I missed it, I apologize), but I'm a 55 year old chick and if I can do it, anyone can.

    You go!
     
  36. GoodGuy

    GoodGuy Slightly Crazed
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    I got a pair of these and really love them. Once you get them on which can be a struggle at first, but within the first day or using them you'll feel muscles in your feet and legs you never thought you had!

    they work best on dirt, sand, grass type material but i think the toughest ones are thick enough to use on concrete if you have to.
     
  37. Tjalle

    Tjalle Grand Inquisitor
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    Hey! They stole Al Bundy┬┤s idea... :rant2:

    [​IMG]
     
  38. QueenZen

    QueenZen Always Present
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    :) For me it is simply crank up the volume of some speedy hard rock and DANCE all over the rooms of my house !

    But then I love dancing to the beat, who could be still to Santana or AC/DC anyhow ? ! lol It's cheap and gets the ol heart pumpin and dancing fast to the beat and tones up the rest of me too. Maybe this is too girly for some folk though.:grouphug:

    Hey don't laugh at my age just had my semi annual physical and doc says im doing great and as fiesty as ever ! rolleyes::lol:
     
  39. Calibretto

    Calibretto Guest



    weight loss is easy troop, watch your diet. And do your cardio in the AM on an empty stomach. A tread mill on an incline at walking speed works best. If not try doing wind sprints. Run 50 yds and walk back then run again. The trick with cardio is burning fat but not gettting catabolic and losing muscle.


    If you wanna talk real exercise get with me. I went from 185lbs to 235 in a little over 14 months. And lost two inches off my waist.
     
  40. Calibretto

    Calibretto Guest



    I didn't read this far before I replied ^^ I didn't mean to make weight loss sound easy, it takes alot of personal sacrafice and determination. I just meant gaining muscle and losing weight gets tricky. Not trying to putdown all the progress you made.
     
  41. Mook Chessy

    Mook Chessy Certifiable
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    Two things needed to stay in shape...great playlist and a Stairmaster, maybe a shower when your done!

    I do free weights also but for my cardio the stairs rock!

    45 year old and still bench 345!