Any Fitness Fanatics here?

[In4am0sPuN]

Well I Just started to hit the gym again, since the summer is already here, I need to get in better shape. I am pretty dedicated so Any advise would help out.

I am trying to get back to my lean form, as was last yr. But I used to do sports for school, and now That I am not in school anymore, I dont play as much as i did.

I try to go to the gym @least 5 days out the week.. SO FAR here was my regime

Day 1 - Cardio/Legs
Day 2 - Chest and Triceps
Day 3 - Rest
Day 4 - Back and Abs
Day 5 - Shoulders and biceps
Day 6 - Rest
Day 7 - Optional Day but when I go, I just go for Cardio

That is my typical set up in my last 2 weeks, And I wanted it know if I am working out w/ the right muscle groups... Any advise would help, and just for your personal reference I am 20 standing @ 5'8 weighing in @ 180 ( 15 lbs over weight)

 

[Reyan]

Well I Just started to hit the gym again, since the summer is already here, I need to get in better shape. I am pretty dedicated so Any advise would help out.

I am trying to get back to my lean form, as was last yr. But I used to do sports for school, and now That I am not in school anymore, I dont play as much as i did.

I try to go to the gym @least 5 days out the week.. SO FAR here was my regime

Day 1 - Cardio/Legs
Day 2 - Chest and Triceps
Day 3 - Rest
Day 4 - Back and Abs
Day 5 - Shoulders and biceps
Day 6 - Rest
Day 7 - Optional Day but when I go, I just go for Cardio

That is my typical set up in my last 2 weeks, And I wanted it know if I am working out w/ the right muscle groups... Any advise would help, and just for your personal reference I am 20 standing @ 5'8 weighing in @ 180 ( 15 lbs over weight)

Your about my built so @ 180 you should not be over weight (unless it's around the stomach) but to me it seems like you have a good routine there, all you probably need to work on is your diet (which by the way is the hardest). You may see your weight go up a little before any changes but that's ok because you will be gaining muscle mass.

 

[fishdonotbounce]

its crazy how much diet affects everything. A bag of baked bbq chips instead of the regular (baked taste so much better anyway) or anything small all adds up.

I just got done with my first year at Ohio State University and I did track. 6' 165 4.6% Body fat.

Not doing it next year because academics and track kinda got in each others way and I want to not worry about maintaining my 3.2 but regardless, I am going to stay in shape.

like the person before me said, it looks like you got a good regiment set up there. Just stick to it.

 

[jred321]

if you want to get more lean i would recommend more cardio. throw in a hard couple mile run after a few weight days. some of your pairings i wouldn't like but do what works for you. also might want to do more than 1 day/week legs, that was a weakness i noticed in my routine. when i was more into the gym (between soccer, softball and mountain biking i don't have much time to spend at the gym any more, fall/winter i'll get back into it) my routine was:

every day: few quick sets of crunches to get warmed up, then 3-4 days/week do an 8 minute abs session after the workout.
day 1: back
day 2: chest
day 3: arms
day 4: shoulders
day 5: legs

work in 1-2 days of rest/week, vary depending on what life makes you do.

i would do cardio most days but never for too long. i'd typically do a 2 mile run, start at 6mph for 1/4 mile, go to 7mph for 1/4 mile, 7.5mph for 1/4 mile, and keep bumping up .5mph for every quarter mile so the last quarter is done at 10mph. then if you're still feeling good add in an extra quarter at 10.5mph. depending on your fitness level you can vary intervals/speed. my gf tried it with .1 mph for every .1 mile at first and liked that. also leg day i'd do a slightly slower 3 mile run before lifting legs; trying to run after lifting legs was a bad idea, only made that mistake once


besides diet the other big things to remember is to keep going and keep pushing yourself. it's really easy to find an excuse not to go so you have to avoid that. also it's easy to just keep picking up the same weights. do more weight, do more reps, squeeze the muscle more, just keep pushing so you get that "pump" feeling when you're lifting. if you don't get that feeling you're not working the muscle enough.

technique is also very important. make sure you get the full range of motion and are working the entire muscle. i'd see a ton of people, particularly older people, who are only concerned with how much weight they can pick up. they would load on the weight and move the bar 2". there are very few muscles in the body that can be worked by only moving them 2". all of the way down, all of the way up, even if it means using less weight

 

[Bu11dogg2]

Well I Just started to hit the gym again, since the summer is already here, I need to get in better shape. I am pretty dedicated so Any advise would help out.

I am trying to get back to my lean form, as was last yr. But I used to do sports for school, and now That I am not in school anymore, I dont play as much as i did.

I try to go to the gym @least 5 days out the week.. SO FAR here was my regime

Day 1 - Cardio/Legs
Day 2 - Chest and Triceps
Day 3 - Rest
Day 4 - Back and Abs
Day 5 - Shoulders and biceps
Day 6 - Rest
Day 7 - Optional Day but when I go, I just go for Cardio

That is my typical set up in my last 2 weeks, And I wanted it know if I am working out w/ the right muscle groups... Any advise would help, and just for your personal reference I am 20 standing @ 5'8 weighing in @ 180 ( 15 lbs over weight)

Who gave you this routine?

Pull/pull push/push is aweful....

Try this instead:

Mon: Chest/Biceps
Tues: legs/abs (no cardio)
Wed: Shoulders/Traps
Thurs: Back/Tri's
Friday: have fun, tread mill/abs/core exercises.

Work in some light Cardio before your workout too.

 

[Reyan]

What really works best for me is changing my workout schedule every month, but everyone here has some really good tips, jred has a really good cardio schedule, but not everyone has the time or will power to get to his level.

 

[In4am0sPuN]

Who gave you this routine?

Pull/pull push/push is aweful....

Try this instead:

Mon: Chest/Biceps When you do freeweights, ur chest works hand in hand with you triceps
Tues: legs/abs personally my leg is one of my trouble spots so I would do it on its own
Wed: Shoulders/Traps Shoulders go hand in hand with your biceps
Thurs: Back/Tri's I would rather do my back w/ my abs cuz ur abs and lower back is in some way your core
Friday: have fun, tread mill/abs/core exercises.

Work in some light Cardio before your workout too.

Actually I have came up with this... no1 gave me my routine

and on a daily I run about 3 mile b4 going to the weights and about 1 to 2 miles after weights

 

[Smooth1]

I work on my 16oz curls every night. Ladies love my 6 pack abs!

 

[katsmp3]

I'm training for a Triathlon..

This week is:

Monday: Bike 15 M, run 4
Tues: off
Wed: Swim 1/2 mile, run 4
Thurs: Bike 15m, run 4
Friday: Swim 1/2, run 4
Sat: bike 15, run 4 or just a long run. 6 or more miles
Sun: weights maybe .. or an off day

I only have 3 months to get ready.. so i'm working out ~2 hr/day. 5 days a week.

And clownphish (shana) does this with me. we are gym buddies.

 

[RacerXGirl]

Kat - is this your first triathalon? Good luck miss!

(and that's great Phishy is working out with you! )

 

[In4am0sPuN]

I wish I knew how to swim =( ... They built an olympic size pool around my way @ the Flushing Meadow Park near the US Open Tennis Stadium.... its beautiful... 2bad I cant swim... none the less float

 

[KZL_99ES]

yes!!! you can't swim either!...

...neither can I... i blame it on bad parenting...lol, their the ones who should have brought us out when we were young and teach us...slackers... ;-P

...and i'm with you man, i just went to give plasma and weighed in at 178 @ 5'10...and believe you me, i could easily stand to loose 20 lbs!

 

[blueprotegelx]

i think you have a decent work out going on. although bu11dog2 is right about the pushin and pulling scenario. it's gonna hurt you in the long run and you'll get a lot more of a workout changing that part up! i workout all the time at school lifting weights besides summer and christmas break b/c i come back home. then i do primarily 3-4 miles every other day to stay in shape and do 3 sets of 40 pushups and tons of crunches, plus i have a curl bar i just throw on some weight. but like i said it's primarily to maintain my strength while out of school! i wish i could get more involved into fitness like i use to be.

we should have a complete section for fitness haha.

 

[jred321]

I'm training for a Triathlon..

This week is:

Monday: Bike 15 M, run 4
Tues: off
Wed: Swim 1/2 mile, run 4
Thurs: Bike 15m, run 4
Friday: Swim 1/2, run 4
Sat: bike 15, run 4 or just a long run. 6 or more miles
Sun: weights maybe .. or an off day

I only have 3 months to get ready.. so i'm working out ~2 hr/day. 5 days a week.

And clownphish (shana) does this with me. we are gym buddies.

(thumb) nice. i've always wanted to do a triathlon, maybe some day. good luck.

is shana just doing the training or is she competing in the triathlon as well?

 

[Bu11dogg2]

Actually I have came up with this... no1 gave me my routine

and on a daily I run about 3 mile b4 going to the weights and about 1 to 2 miles after weights

Not trying to discredit your opinion, but science proves that push/pull is the best workout.

just my $0.02

 

[blueprotegelx]

Not trying to discredit your opinion, but science proves that push/pull is the best workout.

just my $0.02

agreed!

 

[EDM6-zoom zoom]

I am about to start going to the gym, I want to lose about 40lbs i am 6'2 245lbs but i dont know where to start out at any ideas?

 

[Reyan]

Change your diet, getting into the gym is the hardest part, loosing weight and getting fit is not only about diet and exercise, it has to be a part of your lifestyle, for really good tips on weight loss I would recomend mens health magazine they have some really good tip's.

 

[Bu11dogg2]

Change your diet, getting into the gym is the hardest part, loosing weight and getting fit is not only about diet and exercise, it has to be a part of your lifestyle, for really good tips on weight loss I would recomend mens health magazine they have some really good tip's.

+1

Whenever I get in a rut I pick one up.


Also,

Find something to motivate you. Make a playlist for your iPod of motivational music.

If you set goals, and record yoru progress you will be more likely to keep it up.

My goal is to gain weight.

I went from 170 to 194 since Christmas. My final goal is 200lbs with 6% body fat.

 

[katsmp3]

Thanks all.. it's my first triathlon.. don't even have a bike yet.

(thumb) nice. i've always wanted to do a triathlon, maybe some day. good luck.

is shana just doing the training or is she competing in the triathlon as well?

I can't believe shana would train for it and not do it.. Maybe she'll change her mind.