Obesity Discussion Forums

[Dustin]

(Typically before a workout, I do roughly 5-10 minutes of cardio).

My workout is fairly simple (I go to the gym 5-6 days a week), here is an example workout week:

Mon - Chest & tri's
Tue - Back, shoulders and bi's
Wed - Chest & tri's
Thur - Back, shoulders and bi's
Fri - Chest & tri's
Sat - Back, shoulders and bi's
Sun - OFF, usually go play baseball or something.

I've been on this plan for almost a month and it seems to be working pretty decently so far. I try to mix up the exercises every two weeks or so.

I think I should try to separate my cardio and regular workout though, so I can do 30-45 minutes of cardio, instead of 5-10 minutes without being exhausted by workout time.

Post up.

- Dustin

[Obesity Discussion]

IMO you're overtraining. You need to give each body part enough time to heal before attacking it again because you're not giving it enough time to heal/grow before straining it again. Keep in mind that chest and shoulders utilize a lot of tricep muscle, so in essence your workout has you working your triceps a bit at least 6 days a week! Too much! Were you going to plan on working your legs ever? Cavles, hamstrings or quads? What about abs?

My workout is usually something like this:

Day 1: Chest/Triceps/Abdomen and 1 hr of cardio
Day 2: Back/Biceps and 1 hr of cardio
Day 3: Quads/Abdomen and 1 hr of cardio
Day 4: Shoulders/calves/hamstrings and 1 hr of cardio
Day 5: Rest
Day 6: Repeat

I was able to lose about 15lbs of fat in 2 months through this workout and no change in my eating habits or activities.

[Dustin]

It's funny you mention that, because my friend said I was doing too much of the same things as well. I just changed (literally, Wed.) changed my workout plan.

It looks more like your plan.

[Obesity Discussion]

Originally Posted by INCINR8

It's funny you mention that, because my friend said I was doing too much of the same things as well. I just changed (literally, Wed.) changed my workout plan.

It looks more like your plan.

Great minds think alike

[fbj69]

Originally Posted by Obesity Discussion

IMO you're overtraining. You need to give each body part enough time to heal before attacking it again because you're not giving it enough time to heal/grow before straining it again. Keep in mind that chest and shoulders utilize a lot of tricep muscle, so in essence your workout has you working your triceps a bit at least 6 days a week! Too much! Were you going to plan on working your legs ever? Cavles, hamstrings or quads? What about abs?

My workout is usually something like this:

Day 1: Chest/Triceps/Abdomen and 1 hr of cardio
Day 2: Back/Biceps and 1 hr of cardio
Day 3: Quads/Abdomen and 1 hr of cardio
Day 4: Shoulders/calves/hamstrings and 1 hr of cardio
Day 5: Rest
Day 6: Repeat

I was able to lose about 15lbs of fat in 2 months through this workout and no change in my eating habits or activities.

What do you do for back workout???

[Obesity Discussion]

Originally Posted by fbj69

What do you do for back workout???

Now that all depends. I tend to do the same routine for all my body parts more or less for a month or two, and then switch it up to something else.

I do 3 of the following upper back exercises and 1 lower back exercise in any given back work out:

• Pull ups (varying the grip between under and overhand, and for starters you need to use the machines that assist you with your pullups)
• Bent over barbell rows for experts or for beginners try the seated ones:
• Dumbell rows:
• Back Lat Pull downs: or this lat exercise instead:
• Lat Rows:
• For lower back (this first one is for experts with weights, beginners without weights or there is a machine for it):

Seeing pictures is one thing; your best bet would be to find an experienced workout partner or personal trainer to help you get your form down. The other option would be to send me a PM, and I'd be happy to give you pointers on form, etc.

[Merle]

Originally Posted by Obesity Discussion

Now that all depends. I tend to do the same routine for all my body parts more or less for a month or two, and then switch it up to something else.

I do 3 of the following upper back exercises and 1 lower back exercise in any given back work out:

• Pull ups (varying the grip between under and overhand, and for starters you need to use the machines that assist you with your pullups)
• Bent over barbell rows for experts or for beginners try the seated ones:
• Dumbell rows:
• Back Lat Pull downs: or this lat exercise instead:
• Lat Rows:
• For lower back (this first one is for experts with weights, beginners without weights or there is a machine for it):

Seeing pictures is one thing; your best bet would be to find an experienced workout partner or personal trainer to help you get your form down. The other option would be to send me a PM, and I'd be happy to give you pointers on form, etc.

wow now that is a very thorough answer!

[Obesity Discussion]

Originally Posted by Merle

wow now that is a very thorough answer!

[Gordita]

Uhhhh...

Dang guys I'm impressed.

My current workout regime is walking at least 3 days a week. I do sit-ups as well but really need some help in that department. I'm one of those naturally toned people and don't like to do too much weight training because I easily bulk up and look like a man (not my thing). I suspect as some of my fat sheds my workout regime will change a bit, though.

[Obesity Discussion]

Originally Posted by Gordita

Uhhhh...

Dang guys I'm impressed.

My current workout regime is walking at least 3 days a week. I do sit-ups as well but really need some help in that department. I'm one of those naturally toned people and don't like to do too much weight training because I easily bulk up and look like a man (not my thing). I suspect as some of my fat sheds my workout regime will change a bit, though.

For anyone not looking to bulk up, I would stick with lighter weights with more repetition to build your lean muscle (which creates a tone look and not a bulk look).

Building muscle is important for many reasons, one being that it will relieve some of the stress on your joints, knees, etc, but most importantly because each pound of muscle you add burns 50 calories a day at rest. Muscle helps you lose weight faster and keep it off once you lose it.

[Gordita]

Oh definitely. You have a good point and I need to remember that instead of focusing on the man-muscle part

I like toned arms and should be doing something there for sure since walking doesn't do so much for ze arms.

[Merle]

Originally Posted by Gordita

Oh definitely. You have a good point and I need to remember that instead of focusing on the man-muscle part

I like toned arms and should be doing something there for sure since walking doesn't do so much for ze arms.

Since you seem to enjoy walking have you considered walking with very light dumbells? Say 3lbs or so? Your natural walking motion would make your arms lift those weights and it would make your walk a little more strenuous for more calorie burning!

[fbj69]

Obesity Discussion I know this may be tedious. But can you post different workout for all those different body parts you listed. I'm trying to do your workout for a while. Seems to be going pretty good. Feeling pretty great at the start.

[MikeB]

Here's mine via the attachment
We do Mon, Tue, Thur, Fri with Wed, Sat and Sunday off.
I do cardio at LEAST once a day 45 minutes every morning on the elliptical (unless I have a sinus infection.)
I also try and run stairs at work for lunch at least 3 times a week - 5 stories up and down 6 to 8 times.

If I can I'll also workout with the Sunnyslope heavyweights at wrestling practice, this is by far the most tiring of anything I do.

I've got 27 more lbs until I move from cutting into a bulking phase to start working on my 240 at 10% BF goal by 40.

When I do that, I'll be changing my workout quite a bit to way less reps but a TON more weight.

[Obesity Discussion]

Originally Posted by fbj69

Obesity Discussion I know this may be tedious. But can you post different workout for all those different body parts you listed. I'm trying to do your workout for a while. Seems to be going pretty good. Feeling pretty great at the start.

Absolutely! How about one body part a day for the next week I'll start tomorrow!

[Gordita]

Originally Posted by Merle

Since you seem to enjoy walking have you considered walking with very light dumbells? Say 3lbs or so? Your natural walking motion would make your arms lift those weights and it would make your walk a little more strenuous for more calorie burning!

No. I have not. Good idea. I do the Walk Away the Pounds videos and like them because they use weights. I should do those on a regular basis for that reason.

[Obesity Discussion]

Originally Posted by Gordita

No. I have not. Good idea. I do the Walk Away the Pounds videos and like them because they use weights. I should do those on a regular basis for that reason.

For your legs you can even consider using ankle weights as well Before you know it we're going to have you loaded down with 85 pounds of armor

[Gordita]

Shoooooot. Count my extra flab and I'm already wearing ankle weights

[fbj69]

Originally Posted by Obesity Discussion

Absolutely! How about one body part a day for the next week I'll start tomorrow!

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[Obesity Discussion]

Originally Posted by fbj69

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Day's not over yet.