i read that working out in the morning is better cause your testosterone levels are higher than they are at night…
but i can’t remember the source and i think the differences are insignificant compared to everything else you gotta keep track of
Hey everyone, any suggestions to improve my routine? Along with this I also take Hydroxycut Hardcore, but I’m on my last bottle (I purchased 3). I might order more but if there are better alternatives then I’d like to hear them.
The goal is to drop about 20kg, although I have not set a time frame. So the weight training that I do is to try to at least maintain my strength, or make small gains in strength, and the main goal is to burn the fat. I’m 115kg right now and I want to get down to 90 - 95kg. I’m 6’2 btw.
Day 1: squats, deadlift, bench press, incline bench press, biceps
Day 2: squats, lunges, triceps, shoulders, abs
Day 3: OFF
Day 4: squats, deadlift, chest with dumbbell, biceps
Day 5: squats, lunges, shoulders, abs
Day 6: OFF
Day 7: Cardio Only
After each workout I do about 25 minutes of jogging (200 meter laps, 1 lap walking, 3 laps jogging 3/4 power), and then I go on the bike for a cooldown for about 20 minutes.
For the diet… I got a pretty strict workplace when it comes to eating, so I can only eat three times a day, realistically. Can’t really snack at the desk unless it’s just water or coffee. Even though I’m asian and I’m in Japan, I stay the fuck away from rice for as long as possible lol. Lunch usually consists of a sandwich, soup and a salad with sesame seed dressing. dinner is yogurt, sandwich, chicken.
I would split upper body and lower body into seperate days… gives the respective muscles more rest
Like what Ryad said, split your upper body and lower body workouts. Depending on how fit you want to be, I would even focus on abs every workout you do to strengthen your core muscles. The better you are with your ab workouts the more fit you’ll be. I think for any of your cardio workouts you should add some higher intensity to your routines. It helps improve your overall fitness as well.
NOt an expert on two workouts in one day knowledge, but i think as long as your running is higher intensed than lets say long distance running it should be fine to keeping you bigger. I don’t think the effects are that bad too. The only reason it would be counter productive to getting big is if you focus mostly on running as your primary workout.
I always do some running after my workouts. ITs pretty hard, but you’ll become more physically fit. If you want to know who has energy than check out kobe bryant’s 666 workout. That some crazy shit that i can only emulate like 10-20% of .
ya you will get stronger if you run on off days thats what i tend to do, run on off days…if you want you can also mixed it up like if you workout in the morning dont run immediately after, run at night, or if you workout at night, run in the morning instead…that is if you want workout on the same day of running…
im outi
Roberth
Cool thanks! I’ll try to add more ab exercises to my routine. Other than Squats and lunges though, I don’t do any lower body stuff, so I don’t really know about splitting them up.
I wanna do some HIIT for cardio but I had a really bad ankle sprain back in March so even at 3/4 my ankle feels a little bit wobbly so full power is out of the question, but I will probably up it once the ankle feels better. Would running on a treadmill be better for the ankles? I only like to run on my gym’s track but if I can save my ankle some stress and go at full tilt I’ll try it out.
You should try to work more of your lower body including some back exercises. I guess do some hamstring curls, back extensions, and probably learn some exercises that will strengthen your ankle muscles. When it comes to strength of your legs basically squats should just do, but everything else i would consider strengthening the knees and ankles kind of thing.
Have you thought of swimming? It gives you the same kind of workout like running. Running on treadmill wouldn’t help your ankles any much more unless it was one of those anti gravity $70 K treadmill machines. Ellipticals and bikes at higher levels could be suitable substitute to running until your ankles feels ok.
Bingo. Thanks, Heat.
Didn’t find that work out. Must be grueling though. I once saw some stuff for LL Cool J. It wasn’t just the weights, but the NUMBER of things. For instance, people say target about an hour right? 6 or 7 things? I think LL was doing like 20-some-odd things. I don’t remember, but it wasn’t fuckin’ insane. On top of that, of course, it was all really big numbers. His trainer said something along the lines that NFL recruiters would be happy to sign him up.
Hm…that reminds me, did you guys ever check out Bruce Lee’s workouts? You CAN’T hold a full-time job and work out as much as Bruce Lee.
From digging:
Kobe Bryant:
http://www.insidehoops.com/forum/showthread.php?t=9305
Interesting, your night/day stuff sounds like what I read before. Come to think of it, I’ve seen it multiple times: Don’t do marathon [once-a-week] training sessions, try to do multiple tiny ones (especially for beginners).
Hey guys, just dropping in. My problem is I feel too skinny and I’m looking to change that starting this summer, and beyond. Currently I am 5’9 and 131 lbs. Two summers ago I was 122 lbs (yeah wtf?) and some friends got me to lift and eat for 3 months and I made it to 135lbs. My goal back then was to rep 45’s on each side for bench press, but I only reached 35. After that summer though I’ve done nothing for like two years (such a waste) and have fluctuated between 127 to 130 lbs. I quit smoking a month ago and I just got my refund check from the u.s. government and will be getting a gym membership. My goal is to reach 140-145lbs. I’ll check back in later. Go me!
Good luck! Just keep at it.
just got some supplements in the mail - ON whey, ON casein, more fish oil, and some creatine monohydrate. never tried creatine before so i’m kinda excited. woooooo
you dont necessarily need to split upper and lower body if you dont want to. you can do a full body workout but just have a days rest inbetween each fullbody workout…
so it would be…
day1:workout
day2:rest
day3:workout
day4:rest
day5:workout
day6:cardio
day7:rest
and this is if you want to keep a full body workout…
i have a friend just like this. i tried everything i could to get him to exercise, i bought him a bicycle so he could come mountain biking with me (because it’s one of the funnest cardio things to do), i tried getting him to come hiking through the woods, anything. nothing worked, at all.
the guy knows he’s fat, all he does is drink dr. pepper, play videogames, eat fast food, and just be a total lazy slacker. i can’t get him to change his lifestyle, so i gave up and accepted him the way he is. i still drop sly little hints that he could use some fucking exercise, but he just ignores me.
pussy factor. fat guys usually don’t get laid all that often. when they do get laid, they don’t last as long, can’t have fun with positions, and sweat all over a bitch.
if thats not enough, you just have to initiate some type of progress in any way possible. tell his family, if you eat out with him then don’t take him to some completely unhealthy place. take him to like subway for a 5 dollar footlong or somethin. its good, not as fattening as other places, and you don’t gotta make it yourself. take him out for bball, football, or even if he’s REAL big start off slow with laps around a mall or somethin. he likes video games? try DDR. basically just try anything to get him started and maybe sooner or later he’ll want to hit the gym.
once they see a little bit of progress, hopefully they’ll get hooked on it. just like me, im infatuated whenever i see progress in muscle mass. they just gotta focus on the benefits.
shit, i have a friend that use to be 145 and now he’s like 5’9 215 (no muscle whatsoever). i just make fun of him all the time. its sad, but it worked. he’s trying to lose weight haha. he doesnt hit the gym, but he watches what he eats.
Tell them to watch “The Biggest Loser”?
maybe yall should tell these people that the leading cause of death is fatness…but then they wont care unless they have a scare…
im outi
Roberth
I have, I’ve told him that he’s gonna die soon, or he’s gonna get diabetes and lose a leg, etc etc. he just doesn’t care. I try to tell him that it makes you feel better, fuck better, just be all-around healthier, and he doesn’t care! I don’t know how laziness can take over someone, but it has.
ya they dont care, i have the same problem…that is until something scares them…i had a neighboor who all they did was smoke and drink beer…until one day he ended up in the hospital and almost died because of liver complications and couldnt move for like 2 months…that shit scared him shitless…he went clean ASAP…
but it doesnt always work, some peeps go clean for little bit and then go straight back to where they were…like my tennis coach, had open heart surgery, went back to smoking like 6 months after…crazy shit…
i dont know what it takes to convince some people and maybe some people are unconvincable…not sure…
maybe laziness can take over someone from how they were raised, if they were raised in that manner then they tend to gravitate toward it, not sure…
im outi
Roberth
make fun of fat people and tell fat jokes when you are around him