OT: Summer Fitness Thread

[True Blue]

Some of you guys are like PhD level workouts compared to what I do.

It's not really PhD. Just a matter of discovering something. I used to do nothing but go to NY Sports Club and run on the treadmill and do some curls. When I decided it was time for a change and made the change of the type of training that is being done, only then did I learn what true weight lifting is. Until then I never even dreamed that one can do Olympic lifts or had any idea of what the proper way to squat is. Or how you can train and in 20 minutes get the workout that you used to try to get to in 2 hours.

 

[will1066]

I posted here about my recovery from being hit by a car two years ago that destroyed my fibula and tibia in a couple of places and needed a titanium rod and screws to keep it together.

The latest (last) activity I returned to is running. I don't do it often because my leg has to feel right before. But what I came here to post is that because I've lost a decent amount of weight since I started controlling my sugar and bad carbs intake (basically cakes, pizza, pasta and, to a lesser extend, white rice), my workout running is now much easier than it used to be. I'm basically doing 3.5miles as follows: the first mile is 8.5 min, the second is 7 min 20 sec and a third is 7 min even, with the last 1/2 is a gradual cool down.

That's great that you're still at it following a major accident!

 

[will1066]

Some of you guys are like PhD level workouts compared to what I do.

The science of getting swole. No PhDs needed.
The Science of Getting Swole

 

[Waivers]

If you re doing Oly lifts, aren't you cleaning already? Or are you differentiating between power and squat cleans? You doing overhead squats as well?

You can get your running in during a workout. You can have a rep scheme at moderate weight, followed by a run. Do that for several rounds. personally, I can't stand running and only do it when programmed. Rowing is fine. Even the assault bike. Or other items for conditioning can also be done in lieu of pure running like box jumps.

Thanks for the ideas - yeah I must say I absolutely hate running and try not to overdue it, very rarely do I run 2 miles but will run a mile prior to lifting. I also have a 100 yard turf field that I can incorporate doing plyometrics and sprints to mimic a hockey shift. I do the bike too, to switch it up. Cardio really kicks my ass and I would love to not be fatigued before lifting but I suppose I just need to keep grinding away at it. I normally do back squats, but I do incorporate front squats too.

 

[kovazub94]

Some of you guys are like PhD level workouts compared to what I do.

Instagram is full of info and videos.

 

[GoAwayPanarin]

Some of you guys are like PhD level workouts compared to what I do.

Consistency>>> Complex workouts.

Not that some complex workouts aren't good but if you're just starting out (and it sounds like you are) work on functional strength rather than getting "swole".

I promise you that the results will come along as a byproduct of this.

 

[True Blue]

Thanks for the ideas - yeah I must say I absolutely hate running and try not to overdue it, very rarely do I run 2 miles but will run a mile prior to lifting. I also have a 100 yard turf field that I can incorporate doing plyometrics and sprints to mimic a hockey shift. I do the bike too, to switch it up. Cardio really kicks my ass and I would love to not be fatigued before lifting but I suppose I just need to keep grinding away at it. I normally do back squats, but I do incorporate front squats too.

If you are into Oly, I highly recommend incorporating overhead squats. They will help with snatching. I try to squat 3 times a week. Once back, once front, once overhead. First is great for strength while other two are help with both Oly lifts.

Other than times when you are lifting for high weights, you can incorporate moderate weights and cardio into the same time. Depending on your level, you can try something as simple as banging out power cleans and running. Something like this:

600 m run
12 power clean 135/95
400 m run
10 power clean 155/115
200 m run
8 power clean 175/135

weights on the right are rx for men and rx for women. But you can scale it to how you want.

Or something like 4 rounds of 400 meter run and 15 deadlifts (no heavier than 225).

If you hate running, you can do other aerobic thins like rowing or bike. Add 100 yards for distance. You can do these for time or give yourself a timecap.

 

[True Blue]

Consistency>>> Complex workouts.

Not that some complex workouts aren't good but if you're just starting out (and it sounds like you are) work on functional strength rather than getting "swole".

I promise you that the results will come along as a byproduct of this.

Agreed. I highly recommend Starting Strength to simply build and increase your functional strength.

 

[SnowblindNYR]

Consistency>>> Complex workouts.

Not that some complex workouts aren't good but if you're just starting out (and it sounds like you are) work on functional strength rather than getting "swole".

I promise you that the results will come along as a byproduct of this.

I've been going to a trainer for years but it was only twice a week, now I try to do it 5 times a week.

 

[kovazub94]

I've been going to a trainer for years but it was only twice a week, now I try to do it 5 times a week.

I feel like I asked you this before but it sounds like at this point that you don't need a trainer for motivation, so after (multiple) years - why do you still need him?

 

[SnowblindNYR]

I feel like I asked you this before but it sounds like at this point that you don't need a trainer for motivation, so after (multiple) years - why do you still need him?

I don't really need him and I was planning on scaling down (and I have, not always because I want to). There are more options to do exercises still with the trainer, I only do two exercises on my own now (curls and arm raises). The other reason is a lame one, it's a social event for me in part. He's actually a good friend of mine. But yeah, it's a lot of money out the door.

 

[kovazub94]

I don't really need him and I was planning on scaling down (and I have, not almost because I want to). There are more options to do exercises still with the trainer, I only do two exercises on my own now (curls and arm raises). The other reason is a lame one, it's a social event for me in part. He's actually a good friend of mine. But yeah, it's a lot of money out the door.

If you want a suggestion - I'd incorporate gym classes if I were you - something that involves core, whole body in the form of some interval training, 3-2-1, yoga, palates etc., which also has a social component.

You've mentioned training arms a lot. Is this based on your trainer recommendations?

 

[SnowblindNYR]

If you want a suggestion - I'd incorporate gym classes if I were you - something that involves core, whole body in the form of some interval training, 3-2-1, yoga, palates etc., which also has a social component.

You've mentioned training arms a lot. Is this based on your trainer recommendations?

No, it's just easier for me to focus on one thing and biceps are as good as any muscle to focus on if I were to focus on one thing.

 

[kovazub94]

No, it's just easier for me to focus on one thing and biceps are as good as any muscle to focus on if I were to focus on one thing.

Up to you but I'd start with the big three upper body groups - back, chest and shoulders (and legs) and arms will be taken care of as a byproduct.

 

[SnowblindNYR]

Up to you but I'd start with the big three upper body groups - back, chest and shoulders (and legs) and arms will be taken care of as a byproduct.

I'm just trying to optimize practicality with something I can easily do at home with my dumbbells.

 

[will1066]

I'm just trying to optimize practicality with something I can easily do at home with my dumbbells.

Hammer curls, Zottman curls, in addition to regular curls. Triceps are oft-forgotten. Biceps without triceps don't look good. French press and kickbacks, and if you have a bench, do skullcrushers.

 

[SnowblindNYR]

Hammer curls, Zottman curls, in addition to regular curls. Triceps are oft-forgotten. Biceps without triceps don't look good. French press and kickbacks, and if you have a bench, do skullcrushers.

Thanks!

 

[will1066]

Thanks!

Just trying to help. Form + lighter weight > curling heavy with bad form. Keep your elbows tucked in. On each curl, the return move is actually tearing the muscle fibers (you're resisting gravity). It's less about the upward lift on each rep. Per curl, hold the dumbbell 1 to 2 seconds before lowering it.

 

[Rangerfan4life90]

What would be the best ways to lose a beginning dad bod belly? Just getting back into working out, and this is my priority right now, lol.

 

[SnowblindNYR]

What would be the best ways to lose a beginning dad bod belly? Just getting back into working out, and this is my priority right now, lol.

Cutting carbs and sugars worked for me.

 

[Irishguy42]

What would be the best ways to lose a beginning dad bod belly? Just getting back into working out, and this is my priority right now, lol.

Beginning of a dad bod?

Reduce carbs and sugars, in all seriousness though.

 

[True Blue]

Cutting carbs and sugars worked for me.

Believe it or not, if you want to build, you need the carbs. Of course one needs to be smart about it, but you do need carbs just as you need protein.

Soda and chips on the other hand.....

 

[True Blue]

What would be the best ways to lose a beginning dad bod belly? Just getting back into working out, and this is my priority right now, lol.

Depends on your food intake and what you are looking to do. Is weight loss the only goal? Or are you looking to build muscle? The former can just be diet, the later asks you what do you want to do? Also depends on what kind of workouts/training do you want or are willing to do?

Simply running miles will not mean that body is not soft. For starters, I would loose the chips and soda and begin a regiment of plyometric (learn to love the burpee) as well as weight training.

 

[Rangerfan4life90]

Depends on your food intake and what you are looking to do. Is weight loss the only goal? Or are you looking to build muscle? The former can just be diet, the later asks you what do you want to do? Also depends on what kind of workouts/training do you want or are willing to do?

Simply running miles will not mean that body is not soft. For starters, I would loose the chips and soda and begin a regiment of plyometric (learn to love the burpee) as well as weight training.

Not really a major chips eater to begin with. Soda, on the other hand, lol. I don't drink soda near as much as I did when I was younger, but still drink it. I've been attempting to cut that out lately (at least the caffeine soda).

Probably just weight loss for now at least. Do have a treadmill at home that I've been using lately.

 

[True Blue]

Probably just weight loss for now at least. Do have a treadmill at home that I've been using lately.

Then it is just diet change and start to run. And since it is for just weight loss, consider carb reduction. A big one.