I werk oouut

[OceanEyes28]

I want this to be... maybe something other than a one-time post your workout thread. Ideally, I'd like people to update about how they're doing, how they've improved, what their goals are. No matter what level you are. That means don't be a **** to someone else about their exercise. They're trying and that's awesome so spit out that haterade SON.

Anyway, I've been running a lot. I've also been doing Insanity workouts (anyone else done that crazy shit?) and yoga. But mostly, I've been building up for a race at the end of September. It's 4 miles long with 25 obstacles.

I ran my first 5k (3.1 miles, roughly) at the end of May. I had a time of somewhere around 35 minutes. I hadn't been a runner for long before that, and while I thought I was in decent shape, I wasn't used to maintaining a steady elevated heartbeat. I am way more used to it now. This weekend, I ran another 5k and finished in 30 minutes. I am pleased with my personal accomplishment and hope to get faster the longer I do it.

I've been running 3 miles at least two times a week (Monday and Friday), all on an incline, doing some uphill sprints during mile 2 and 3. On Wednesdays, I do Insanity. I've been doing yoga almost every morning. I do an ab workout on the weekends.

Today, I ran 2.62 miles because I had a time constraint and had to cut the run short. But I did a lot of uphill sprinting to try and make up for the time I'd miss. I think tomorrow I might try to go to a hot yoga class. I've never been to hot yoga...... sounds stinky.


Anyone else exercise today? Have a goal coming up? I might just start a fitness social group where people can talk about their progress... but I wanted to start here first.

[Taco-Calamitous]

My goal is not to get destroyed/recycled in Basic Training in two weeks, so I have been doing the pushups, sit ups, and running. Try to every day, but last week when Dodie was here, I slacked off a lot, heh... Last time I timed myself, I did 21 pushups in a minute, 36 sit ups in a minute, and a mile and a half in 13:54. The time before, I'd done 23, 41, and 12:21 respectively, heh... it was during the hottest part of the day when I did this though, and my legs were all sore. That is my excuse. By the end of Basic, I need to be able to do 33 pushups and 42 sit ups in a minute, and I need to run a mile and a half in 13:16. My biggest problem area is pushups. I am getting better though; today I did 25 without stopping, heh.

I have done Insanity once. I only lasted 25 minutes, I think, haha. My friend (who also had never done it) insisted we do one of the hardest ones for some reason, and I was like "...why?"

Did the push ups and sit ups this morning. Gonna go running at late time with my friend tonight. Anyhoo...

Wuv, Yer Mom

[Lacquer Head]

...I was thinking of making this thread. I've been weight lifting a bit, not much progress...i keep getting interrupted by the prospects of drugs.

[Heartless Angel]

With all my health problems, I can't do a whole lot in the way of exercising. My asthma in particular gives me trouble when I try. I haven't done much of anything rather than casual walks/jogs just to keep my physical condition from getting any WORSE in recent years. Though a buddy of mine did get some fancy membership at a gym that's just now opening that let's him bring a guest with him, and he was talking about dragging me along now and then. I'll probably take him up on that. I could definitely afford to lose a few pounds if nothing else. I'm not morbidly obese or anything, but I'm no male model candidate either.

[OceanEyes28]

Maybe you can ask someone at the gym to recommend something! Like... I dunno, a moderate-intensity circuit training program? What circuit training I've done got my heart rate up without making me feel out of breath... which might mean shit coming from someone who doesn't have asthma lol. My boyfriend has asthma, but it's not bad enough to keep him from running/playing ultimate frisbee. But I always want to know more about it, and knowing what workouts would be safe and still efficient would be useful.

Telegraph: Ohmagawd I haven't done the 2nd month Insanity workouts yet (bf hasn't dropboxed them to me yet LIKEANASS) but I hear they are ridiculous and I imagine I'd want to quit too. I do all right with all the month 1 workouts, but I do sometimes have to take a quick break during exercises to catch my breath. For some reason the "ski abs" in the Plyometric Cardio workout kick my ass. My body just doesn't even know wtf I think I'm trying to do.

[Heartless Angel]

Maybe you can ask someone at the gym to recommend something! Like... I dunno, a moderate-intensity circuit training program? What circuit training I've done got my heart rate up without making me feel out of breath... which might mean shit coming from someone who doesn't have asthma lol. My boyfriend has asthma, but it's not bad enough to keep him from running/playing ultimate frisbee. But I always want to know more about it, and knowing what workouts would be safe and still efficient would be useful.

Well, I've got it a lot worse than a lot of people. I can have an attack playing video games on a bad day. And I'm allergic to everything, so that always helps get me fired up in the first place. Usually it's not so much that my health prevents from being able to do things, but that I don't have the drive to keep going after I've started having problems. But as far as the gym goes, I'll have to do anything my buddy's doing. Not because that's a stipulation of him bringing me or anything, but because it'll become a competition. If it means winning an insignificant competition that wasn't even officially announced, for which there is no reward whatsoever, I can ignore my health for a while. Yay, male psychology!

[Pete]

I've actually started running too! I started in June and can pump out a good 2 mile stretch on the treadmill, at a steady 7mph pace. Last month I ran a 5k and did it in 33:50, which I'm not gonna lie, I'm proud as hell of, being that I only started in June and didn't even think I would finish. I didn't even stop to walk once.

Other than that, I'll try to run at least twice a week at the gym, and then I'll do typical lifting. If I can't get to the gym due to work, I'll work out at home, doing a lot of supersets with either 10 or 20 pound weights. When I'm at the gym, I'll try to go as hard as I can, especially when it comes to my legs. I rehabbed a torn ACL on my own, with no surgery. It worked, but it took a good full year before I was confident in it.

All in all, this summer, I've lost about 10+ lbs. I'd like to think this is a credit to consciously eating healthier, and to making an effort to do some kind of exercise for at least an hour a day.

Oh, and when I run at the gym, I'll try to log at least 4 miles. It's incredibly rewarding, even if my nipples feel like they went through a cheese grater

[Merlin]

I am in the gym every day Monday through Friday. My routines vary depending on what week I am on. So for example today was legs, so here is what I did:

• Squats 5 sets X 5 reps. Super set with Leg Press 5 sets X 20 reps
• Lunges 2 sets X 10 reps each leg.
• Leg Extensions 2 X 12
• Seated Leg Curls 3 X 12
• Seated Calf Raises 3 X 15
• Toe Presses 2 X 20
• Vendetta 2 X 12

Since I did legs today I didn't do any cardio.

Right now my main goals are strength training and increasing my cardio. My asthma makes cardio a pain in the ass, so it is a never-ending battle with that. >_<

[Order]

Awesome thread!

My goal is not to get destroyed/recycled in Basic Training in two weeks

You'll do fine if you can bang out 20 push ups, 50 sit ups and run 3 miles in less than 25 minutes.
Even if you can't, you will get the chance to get there. Not like youll be doing anything else.
Boots all about willpower.
Congrats on joining.

Its cool to read other people's thoughts and workout routines.
Ive actually been slacking for a couple months. I blame the fact that nobody I know lifts.
I used to love going beast mode at the gym, but its not as much fun alone.
I have gone occasionally, but Ive lost the power I used to have and its difficult to climb that same hill again.
Ive managed to convince myself to maintain what Ive got through the weights I have at home.

I did do the spartan ab excersize again for the first time in a year. Hard to believe it used to be my cooldown routine. Im pretty disappointed with my strength and flexability lately.

It'll probably go the same it did last time I got lazy. Ill start packing on a gut and getting chubby cheeks and Ill freak out as I stomp off to the gym to cram that inner slob back deeper into the cage I locked him in.

Anyone else go for bulk muscle and raw strength over just getting skinny?

Yay, male psychology!

Haha, its a good thing.
I always liked noticing a hot chick watching me lift.
Instantly stop sweating and pick up the bigboy weights, haha!

[Alpha]

I don't really have a routine to working out. I don't make routines for anything in life, actually. I have never and will never sit down and gone " 'I'm going to study for 2 hours' *start watch* ". I have never made a workout schedule either. I run when I feel like running, and I go to the gym when I feel like going to the gym. I prefer flexibility, and avoiding an arbitrary sense of guilt for not meeting a stupid benchmark.

Still, I manage to run more days than not. I'm naturally pretty good at. I can knock out 6km (9.5 miles) without thinking about it, although I don't time myself often. I know I can run 3km in less than 12 minutes though. I attribute that just to how often I run.

I've toyed with the idea of increasing my distances and going for a half marathon or something, but I'm comfortable running the distances I'm currently doing.

I don't go to the gym as often as I should. I used to try go at least twice a week when I was living close to the gym, but now that I've moved further from the gym I'm a member at, I go most weeks without a visit. I never really saw much difference though, and don't think I have the patience to see any difference from lifting weights. I also find sitting in a gym ****ing boring, second only to sitting in an airport.

I like to bike a lot too, if I want to go somewhere too far to run (like the beach). I want to save up for a better bike though (a road bike; at the moment I've only got a crap 'mountain bike' (the inverted commas are because it doesn't even have suspension, so fails at that too.).). [<<look at the punctuation! I really have to stop using brackets.]

[DragonHeart]

Right now I'd have to say my main goal is achieving some sort of consistency with my workouts. The most I've gone is three weeks, working out 5-6 days a week. The difference was noticeable. Then I stopped for whatever dumb reason and it's been downhill since then. I'll go a few days, maybe a week at most, then slack off for two or three weeks, then start again, etc. It sucks. I wish I had a workout buddy to hold me accountable. Relying on myself for that is asking to fail, heh.

When I do workout it's mostly cardio because I haven't figured out any routines, really, and I'm working on my endurance. What I really need to work on though is strength training. I have some stuff for that, not too much, I just need to learn how to use it. We actually have a knockoff Bowflex that is apparently good for beginners, which is exactly what I need anyway. Too bad it didn't come with any of the material that tells you what to do with the damn thing.

I'm not interested so much in losing weight as I am in just increasing my general fitness level. I've found that just maintaining workout consistency and changing nothing else like diet, etc will actually result in weight loss. It's just getting there that's the hard part.

The other reason why I want to increase my fitness level--parkour. I know, you can do it at any fitness level, but since I'll be teaching myself, for the most part, I'd prefer to be more in shape. Less chance of injury, which I really can't afford.

[Order]

I think there are probably a lot of people who are interested in improving and typing out a list of excercize routines and tips is too much for me right now.
I can recommend bodybuilding.com

It started out as a site to buy suppliments, but not too long ago became my number one resource for workout guides, tips, technique, blah blah blah.
On there you will find a page which asks what your goal is,
Strength
Cardio
Lose weight
Etc...
Clicking one of those options brings up detailed information about how to start, how to make real progress in weeks, suggestions for routines, videos of how to perform excercizes.
All free.
You can even create a profile there.
If you are into weightlifting, I suggest looking at the suppliments such as preworkout boosters like NO-explode and Jack3d and some type of protein. That is, after you have established a routine. Its a waste pf money at first because you will already be seeing definate strength increases for probably the first three weeks, if not two months.

Anyway,
No matter what your goal is, check out bodybuilding.com
Its a great resource for looking up videos of how to perform excersizes. If you create a profile, you can even track your progress on a chart.

Welp, thank you, TFF. Specifically you, oceaneyes.
Largely because of this thread, Im going to go make some people at the YMCA hang their heads in shame.
My goal is to have guys complaining to eachother about genetics while I toss dumbells and bars through the roof.

[OceanEyes28]

Haha I like your attitude, Order. Thanks for the new resource! I'll look at it when I get home. Update on your progress!

I did a 40 minute live streaming yoga class this morning. If anyone's interested, mine is here: Karuna Yoga
The class is less focused on getting a workout and more on opening up the body. I like that in the morning, and I can tell a difference when I do it. The classes are 6:30AM pacific time.

I enjoy getting stronger... And I'm more focused on my measurements than my weight. At one point, I had a 25" waist... I want to get back to that. I'm at 26.5 now. But I'm not opposed to being a bit lighter too in order to run more efficiently. Mostly I want to be healthy.

[Xanatos]

I can knock out 6km (9.5 miles) without thinking about it, although I don't time myself often.

Last time I checked 6km is approximately 3.7 miles... I simply had to, it's not every day you get to correct Alpha.

I do some push ups and crunches every night prior to sleep, sadly that's about it. Used to run almost every day til recently, was good at it as well (4-5 Km at least), then for some strange reason just gave up on it all together... I should really do something about my beer belly before it get out of hand... I guess I lack motivation... nah, I'm plain lazy.

[Merlin]

Yeah I'm not about to start listing what exercise routines people should do. It is really a case by case basis. It's best to work with someone directly and figure out what their goals are. Just be careful of sites like t-nation. That site is designed for one purpose: to sell overpriced products. All of their "experts" are shills for the products. Some of their routines are outright dangerous to do. Bodybuilding.com is a good place for research.

If you want something you can hold in your hand, The Men's Health Big Book of Exercises is good for weight lifting exercises. The other stuff in the book should be taken with a grain of salt though. It's a great tool to take to the gym with you if you can't remember how to do something exactly right or if you want to look up some different exercises.

[Lacquer Head]

bodybuilding.com is awesome. As for what I have been doing. First of all, my cardio is seriously lacking, I should really start jogging and stuff. I can knock out 100 meters in about 5 minutes. As for lifting, mainly curling, this weird thing where I stand up, hold a weight to my side with my hand facing forward and bring it up. Then I do over the head tricep lift thingies, then some farmers walks (idk why, but I obsess with my forearms more than anything) kneebends and squats.

[GypsyElder]

I've been going to the gym everyday for the past two weeks (Just re activated my account) for at least an hour and a half.

I'm trying to tone up my thighs, since its the only place I really gain weight. I have a few free sessions with a trainer so I'm milking it.

Since school started, I had to change up my routine, since every other day I don't have any free time until after 9:00 pm :/. I'm thinking on class nights, Monday and Wednesday, I'm doing cardio and abs. On the nights where I don't--Tuesday Thursday, I'm doing legs/arms. Wed. some other body parts to avoid over working the same muscles. Friday--butt or something. On the weekends back to abs (since you can always do abs).

I've been more focused on watching what I eat. It's so hard for me to stay away from white rice, but I've been pretty good so far. I just have to go grocery shopping more to find stuff to replace it.

I've been using the work out machines for my legs, but I prefer body exercises instead because you feel them more. It's a great thing to leave the gym with your legs feeling like jello. I almost died a few times, because after my legs felt heavy, and I ended up mashing the gas/break pedal trying to drive home.

[Unknown Entity]

I don't really have a routine to working out. I don't make routines for anything in life, actually. I have never and will never sit down and gone " 'I'm going to study for 2 hours' *start watch* ". I have never made a workout schedule either. I run when I feel like running, and I go to the gym when I feel like going to the gym. I prefer flexibility, and avoiding an arbitrary sense of guilt for not meeting a stupid benchmark.

Yeah, I like flexibility too. If I set a routine, I'd just be routinely disappointed for not meeting my goals, heh. But I need some form of a routine or I won't do anything. I am trying to sort something out, but where my work rota is all over the place, it's hard to maintain anything for longer than a week.

I do want to start jogging, and I'm currently thinking about buying a bicycle to ride to and from work (as well as exorcise, it'll save me about £70 a month on bus fares). I've thought about jogging home from work too, but that would be a pain after a long shift, with my heavy rucksack and with all the crowds for the first mile. I might try it once I've gotten used to jogging locally, and built up a bit of cardio.

I've been trying to eat healthier too, and even that has worked out cheaper. I bought a tuna salad for 65p for lunch yesterday. I'd like to get more into the habbit of making my own food too, and regulating my meals as best as I can.

Me and my boyfriend have both decided we want to loose a little weight, and I think we can do it if we work together on it. It's nice having some moral support, haha. We've been playing football and frisbee almost every weekend for a few months, which is a start considering we did next to nothing before that. ^^;;

[Merlin]

As for lifting, mainly curling, this weird thing where I stand up, hold a weight to my side with my hand facing forward and bring it up. Then I do over the head tricep lift thingies,

The first thing is front raises, the other is overhead triceps extensions.

[Lacquer Head]

The first thing is front raises, the other is overhead triceps extensions.

Hmm, front raises isn't quite it. Imagine I'm facing you, my arms are straight out as if i were to make a T, but my elbow is bend and my fist is facing the ground. Kinda like that. Idk, I've never actually looked up stuff, besides forearm exercises.

[Merlin]

Are you talking about this? Dumbbell One-Arm Upright Row Exercise Guide and Video

Just a word of caution about upright rows. They can potentially give you subacromical impingement in your shoulder. If you are going to do them, make sure you are careful. Doing a super set of lateral raises and shoulder presses is a good alternative for working delts.

If that's not what you're talking about then I'm not sure. There aren't any forearm exercises I can think of that match your description. ^_^

[Lacquer Head]

Oh >.< I don't use it as a forearm exercise. That seems to be rather close...and more effective. I think I will substitute my awful technique for that one xD thanks :3

[NikkiLinkle]

I don't work out and I have never been to a gym. I'm pretty unfit. But I have been dancing the Bubble Pop and some other k-pop tunes, a few times, every few nights. So that's as close to a work out I get. It's really fun too!

[Lacquer Head]

I've always heard DDR was a reeeeally good work out

[seanb]

30 cyock-pushups a night

But apart from that, i follow a lot of mike changs workouts on you tube, they're great... his channel is called sixpackshortcuts. And hes a rock hard rippling buff asian so you know its legit!
Yea so been mainly toning meself up with dumbbells, press-ups and pull-ups for the past 3 or 4 weeks, around 4-5 days a week, each day lasting around 30-40 mins. Trying to keep an eye on the diet too, cutting down on the sugar and unnecessary carbs, and trying to get the vitamins, protein and fats in there. and keeping well hydrated. If you start a diet/exercise routine, only a basic one like myself you'l notice a difference in about a week, you'l feel and look better, making you'l overall happier and confident.


Rowan is the man to talk about exercise and nutrition, he gave me a few tips and that,
and oceaneyes could definitely be a professional nutritionist

[Rowan]

Im combining RPG elements into your everyday workout. Workouts will gain exp and once you level up you will have access to new workouts. Of course the workout is dependant upon honesty, but if you enjoy playing games without CHEATING, then you will see the results of your hard work and appreciate it more.

I havn't finished writing up the entire plan yet, still only upto level 5. There will be 15 levels in total. My current workout is focused around weight training, as I believe its the best way to lose weight get in shape blah blah blah. The slow release burn of calories is what you are after and most workouts should not extend longer than 45 minutes for the sole reason that your body will go into a catatonic state and no longer benefit from furthar training. This applies heavily to weight training, endurance training is a whole other area. Got a 4 day rotation based on building muscle. Its going well, thats about it.

If anyone is interested in being a subject for my plan, please PM me because I need as many motivated persons as possible to test it out and give results. You need to be commited and follow the program how its layed out. I'm making it out to be like an RPG so it should be fun and you should want to gain as much EXP as possible to level up and get access to those new excerices that are worth more EXP. At the start of each level, you need to take a photo of yourself, preferable with stomach showing and leggings for girls, boxer briefs (or shorts) for boys. I've written it up so you cant abuse the exp system and be levelled up within a few days, you will not have an exp cap, and you wil benefit from twice a day training if you really want, but if you follow it in such a way that you get a great workout and earn the desired amount of exp from each exercise, you will probably level up in around 2 weeks. People who work harder will level up earlier with similar results. You get in what you put out and thats the whole basis for my plan.

so please PM if you are interested in knowing more about it, I have levels 1 - 5 ready.

[Rhaps]

Im combining RPG elements into your everyday workout. Workouts will gain exp and once you level up you will have access to new workouts. Of course the workout is dependant upon honesty, but if you enjoy playing games without CHEATING, then you will see the results of your hard work and appreciate it more.

I havn't finished writing up the entire plan yet, still only upto level 5. There will be 15 levels in total. My current workout is focused around weight training, as I believe its the best way to lose weight get in shape blah blah blah. The slow release burn of calories is what you are after and most workouts should not extend longer than 45 minutes for the sole reason that your body will go into a catatonic state and no longer benefit from furthar training. This applies heavily to weight training, endurance training is a whole other area. Got a 4 day rotation based on building muscle. Its going well, thats about it.

If anyone is interested in being a subject for my plan, please PM me because I need as many motivated persons as possible to test it out and give results. You need to be commited and follow the program how its layed out. I'm making it out to be like an RPG so it should be fun and you should want to gain as much EXP as possible to level up and get access to those new excerices that are worth more EXP. At the start of each level, you need to take a photo of yourself, preferable with stomach showing and leggings for girls, boxer briefs (or shorts) for boys. I've written it up so you cant abuse the exp system and be levelled up within a few days, you will not have an exp cap, and you wil benefit from twice a day training if you really want, but if you follow it in such a way that you get a great workout and earn the desired amount of exp from each exercise, you will probably level up in around 2 weeks. People who work harder will level up earlier with similar results. You get in what you put out and thats the whole basis for my plan.

so please PM if you are interested in knowing more about it, I have levels 1 - 5 ready.

I might take you up on that Rowan, but first let me see if anyone else has some advice.

Alright, I'm an out of shape skinny-fat dude. 6 foot even, 130 lb. I think my arms and legs are fine, but I just want abs because the media has convinced me, along with most women seeming to enjoy a guy who is in shape. So, what exercises should I do and for how long? I'm like a physical activity retard, so please bear with me.

If I can get a routine from you guys or Rowan, I will begin it. You have my word, and since I don't want to look like an ass, I'll confirm it in this thread and post regularly.

[Rowan]

Alright, I'm an out of shape skinny-fat dude. 6 foot even, 130 lb. I think my arms and legs are fine, but I just want abs because the media has convinced me, along with most women seeming to enjoy a guy who is in shape. So, what exercises should I do and for how long? I'm like a physical activity retard, so please bear with me.

If you just want abs then your focus would be on losing the layer of fat that is currently covering them. Otherwise, doing crunches/situps etc will only improve your abs, under the layer of fat of which they are hidden. When it comes to body image, there really arn't any shortcuts. Its a gradual overall process that yields the greatest results. Working out your entire body will not only help you to develop your abs, but will give you an overall better muscular look that will make them stand out even more.

But if you are interested in losing body fat, refer to my post about ketogenesis under GC. I think its entitled "weight loss". I lost 8.5kg doing that. Im currently 79kg, 5'11".

[Merlin]

I agreed with your post up to the point you started promoting the Atkins diet. For one, you tell people that sweet potatoes are low in carbs, when they are not. They have more carbs than a potato and also have a high glycemic index. 23 grams of carbs in one serving of sweet potatoes. Compare that to turnips, which are an excellent replacement for french fries, which have 6 grams of carbs. Not only that, but not all carbs are created equal. The carbohydrates in fruits, vegetables, and whole grains are bonded to fiber. You can safely eat an apple without packing on the pounds. Now if you drank apple juice, that is different because the molecular structure has changed.

One of the best things you can do to lose fat is to cut out processed foods. Anything made out of white flour(enriched bleached flour, etc), refined sugar, and/or HFCS isn't doing you any favors. It goes straight to your waistline. I won't even go into why zero-calorie products are also bad for you, because that is a totally different discussion.

That's really all there is to it. You don't need to have a degree in nutrition or dig around the internet reading through junk science. Just eat the way nature intended and let your body do what it's supposed to. Your body doesn't know WTF to do with HFCS. Give it an apple instead.

Once you've cut out all the unhealthy foods out of your life there are ways you can tweak your meals depending on your goals. For example, you can cut out fruits for a few weeks to peel off some more fat. That's fine ONCE you've adjusted to eating natural foods. The biggest battle is your mind.

[OceanEyes28]

and oceaneyes could definitely be a professional nutritionist

Awwwwwww thanks seanb. I love talking about food lmao.

Today, I did Insanity Pure Cardio! And my 40 minutes of yoga in the morning. I'm not sure if I'm still on a high from this weekend, but something about my body ever since that last 5k is just... AWESOME. Like all of a sudden my legs are three times stronger than they were before the race. I'm so excited!


Also, are there any fun (and muddy!) 5ks where you guys live? We have a bunch in my area, it seems like. Those of you in the USA... the next Warrior Dash (Warrior Dash | Information) is in 2013, and there are a bunch of locations... What if some of us agreed to sign up for our various nearby WD locations (http://www.warriordash.com/locations.php)? Run the race "together?" I'm gonna do the race regardless, but I think it would be fun if other TFFers participated.

EDIT: Just noticed they have Australia locations too!