Once I move down to AR I will again have gym access so I want to set up a workout regimen I can do after work etc. I am not looking for anything that is balls out as I will be doing this after getting off of work for 9 hours. I am thinking maybe friday as my off day, lift 3-4 times per week.

Lets hear ideas

You trying to get into better shape for running or stronger aka muscle

general better shape, nn huge muscles or strength. just healthy and lean

^ Glad to see you said that ...

Working out earlier in the day would give you more energy throughout the day, and you might not feel so sluggish before doing a workout. The basic "standard" is that for 1 hour of exercise, you gain 2 hours worth of energy for the day. That being said, that's not always how you will feel (especially when you're just starting up again).

My own idea would be to suggest that you try for overall fitness, including flexibility and cardio training, and not just weight training. I'd also suggest maintaining a healthy diet and getting lots of rest. But for a workout routine, I guess it depends on whethe ryou have specifc goals; it will also depend on what you like, and what kind of shape you're in. But just starting out, it's a good idea to avoid using heavy resistance with multi-joint exercises unless you're strong or you have really great form. Wall squats can improve strength in people who can do squats with 300 pounds, for example, and they use no weights at all. By all means, work into squats, deadlifts, etc asap once you feel comfortable.

I would recommend doing work on stability, balance and core strength as early as possible. Those things improve the strength of stabilizer muscles, which are going to be weak if you haven't worked out often. This will improve posture, co-ordination, muscle memory, muscular endurance, static and mobile strength, and it will also give you some base strength from which to build. That kind of stuff sounds kind of weak, but these days pretty much every professional athlete does more stability/balance/core stuff than anything else. It's not to be lol'd at, and it's fun. And fun stuff helps keep you motivated.

You will still want to focus on weight-training at least 25% of the time. It builds muscular strength, power, and endurance, it increases muscular size, and it improves posture...and it's actually as effective as cardio exercise in losing weight. Not only that, but you burn a lot of calories during recovery periods after lifting weights. And it helps you shape your body, and it will improve your body composition.

Specific exercise-wise, you need to know your goals before you know what to do.

This post has been edited by RewtheBrave on Thu - Sep 23 2010 - 22:51:58

The problem with working out first thing in the day is I have to be at work at 645am and I will have a 30-45 min drive to get there so there is not really time, nn waking up at 4am or something.


Goals:
Run 20+ miles a week
Lose~ 10-15 lbs
gn8 tummy

The diet will be in much better shape once I am actually making money and can afford the proper nutrition instead of ramen and spam

You can do both really. Dude at the gym benches his own weight 34 times, and he thinks he could have done more (he's ~160, which I don't care what people think, doing that 34 times is n1). He also was able to run a 5k in ~18 minutes.

Just sayin'. Do both.

45 hour weeks are going to limit how much time I can/am willing to put into it considering I will have a decent commute every day to go along with it. That is all I am saying bro

veggies are p cheap and can do most of the nutritional work for you. lentils are boring imo but they are good brain food, and they're decent protein-wise. spinach is cheap if you buy it in bags or frozen, and it's 50% protein. i have a lot of cheap nutritional ideas if you're interested.

eggs are a good buy and they're arguably the best natural protein source you can eat, mainly because they contain a complete amino acid profile


running 20 miles a week is very do-able
i definitely recommend lifting weights and doing core work, as well as ab work. the ab stuff doesn't do much in terms of actually getting you a smaller waist, but it would help engage that port of your core, which can improve mobility and also keep the area tight for when you rip it down through cardio (and weight-lifting helps a LOT with calorie burning).

may as well stick to the basics in terms of weight-lifting, as long as you find it fun and challenging. if you play a sport, you can get in shape while having a lot of fun. so maybe that's a good alternative.

just throwing ideas out there, so if anything strikes you, go for it.

Strong and lean = muscle and lifting weights...you could technically get into shape without doing any cardio just by lifting weights and increasing muscle mass and burning fat that way

but I might have some suggestions once i have some more time, goin to work and etc now but you wont be starting this right away

there are easier ways to kill yourself

lol i dont mind running, 6 times a week and get 4 miles a day would be ofc. Maybe 3 miles on days i squat

@dan I dont love lifting as much as I prefer just running at this point.

Would lifting my entire body two days a week along with my cardio be sufficient? I am just trying to be realistic here because I dont know how much my job will take out of me and I would rather not overwhelm myself at first

I mean you could do like military press/deadlift and then bench/squat as two main lifts twice a week with assistance exercises...

lol running lol

but seriously if i did run i'd do it on days i didn't do squats/deadlifts

still i wouldn't run, do swimming or biking it's way less injury prone

such as?



I would like to mix in swimming, more so on the days I would lift legs, but I just dont like biking. Running>>

What do you mean such as?

Like for each lift do a assistance lift to compliment or etc the main lift...using opposite muscle groups like if you bench then do rows or something to go with it...if you really want a list of lifts to do then

Yea I am looking to see opinions on what would be most efficient overall

bump

iso workout routine that will do whole body twice a week

I suppose you could do rippetoes, but do your 3 x 5 and just do an a and a b every week. You're missing out on one workout a week, but at least you'd be hitting your entire body.

wat

http://forum.bodybuilding.com/showthread.php?t=998224

hes not going to do shit, stop wasting the effort

in before "loldegreebasedreply"

you usually quit too but we still give you advice.

hey fuck you I actually have a history of working out but it is a bit tough with no gym to go to

These exercises are 3x5
Squat
Bench
Deadlift

These exercises are 3x8
Curl
Tricep (of some sort, I like to switch it up)
Shoulder Press
Row
Weighted Sit ups
Pullups

Comments?
I should probably find something for my back but gotta check out the gyms available this weekend

What do you mean find something for your back? Squat/DL will take care of lower back/core so I would just add in DB row's on bench day to work upper back then

Do you need a spreadsheet to help you with weights and etc?

pull ups/rows and deadlifts are all you need for back

if ur going to a gym

do the tricep extensions on a cable/pulley system with a robe, keep back/abs tight and pull it down

i always remembered those fucked up my arms, loved them

Yeah I do those in with my mix

K on the back stuff

What you talking bout smoked

you really shouldnt need to do any isolation work on your appendages right now though

just do squats/dl/bench/press and run

This post has been edited by MoS. on Wed - Oct 20 2010 - 17:51:53

yes yes yes no and hell no

whats wrong with pressing? thats the purest test of upper body strength there is

running is for body fat

hes not looking to be some mongoloidroid autistic fag

proelbs wants to look good for the southern belles

also false, want to try again?

youre right bro, cardio doesnt reduce body fat, my bad

nah dude your right, just run 3 miles a day and you'll have rippling 6 pack abs no matter what.After all it's working for you right?

youre trying to argue that running is not beneficial for the body

youd best be argueing that point from the damage it causes to the joints, not about fucking abs

i didnt say shit about abs

you are fucking dumb as shit, you might lift weights but your predisposed to being good at it while lifting the rocks in your head for so long

lets see here... no matter how fucking strong your stomach muscles are, they will never show if you have a certain amount of body fat

running burns calories, burning off calories = losing weight

you are for some reason trying to argue against that

i'm not interested in your fucking meat head neanderthal bullshit rock throwing

if i wanted to listen to some muscle conscious over compensating freak talk about fitness, id listen to john who has posted his transformation from emo scrawny bitch to tough guy champ dog who has posted that he took up running after bulking, not some fucking malt worm who refuses to post on a site with people hes known for 5 years and not divulge a single piece of honest information about who/what he is (whilst every one of the people hes known for 5 years is comfortable enough to share honest and personal information with others)

in closing, that is why nobody fucking likes you, scammer

jk brah ilu

wut

checking out gyms around here tomorrow

Sucks walking today from lifting yesterday but made it to the gym today still to run 1.5 miles. May miss tomorrow due to some errands that have to get done but it feels good to be active again. Also thanks smoked for the workout spreadsheet