Question Gym Users: What's your routine?

[Cerb]

Side note this thread has inpired me to spend an hour on my buildings cross-trainer tonight.

 

[leviathane]

setting the right pace for starters helps, and get your breathing right. Treadmills are boring as fuck to run on, much better exploring the outdoors. Get some good music too helps me.

 

[Cerb]

Haha but I mean I jog at probably my lowest possible pace that isn't walking and still struggle. :/

 

[Ezteq]

Any suggestions on how to build up running/cardio?

I've always kindof hated running for any kindof long period. I litteraly can play football for 2 hours but I can't jog for tenminutes on the treadmill. What I want to know is how you make the jump from being able to walk at a decent pace for lots of time, to being able to jog...if that makes sense. I can walk no end but as soon as I start to jog I can't make it a mile even. I don't know if its a psycholical thing but I've always had a problem running for any sort of distance.

Any suggestions since people seem to be giving them in here?

it really just is a matter of practice, no secret trick, just building it up gradually.

 

[Calo]

Any suggestions on how to build up running/cardio?

I've always kindof hated running for any kindof long period. I litteraly can play football for 2 hours but I can't jog for tenminutes on the treadmill. What I want to know is how you make the jump from being able to walk at a decent pace for lots of time, to being able to jog...if that makes sense. I can walk no end but as soon as I start to jog I can't make it a mile even. I don't know if its a psycholical thing but I've always had a problem running for any sort of distance.

Any suggestions since people seem to be giving them in here?

My trick was like, i run a few streets around my block, then a street further, then a little extra... then again, i live in quiet town and lots of forrests etc so its nice to run there.

Just run 20mins in a direction, and when you start to feel tired or you start feeling that your breath goes faster you can start running back home(again 20mins!)

Oh and what I alway's do is breath in with your nose, breath out with your mouth. Aslong as I remember that and do it, I can run hour and half, more.. easily.

 

[old.Tohtori]

Yeah and if you can't get into running, just walk, then walk a bit faster.

Oh and if you're running, walking, bring a friend or a walkman type of thing, time flies that way, otherwise you concentrate on the walking/running.

And if you think you're embarrassed to run around, think of it like this;

How long do you remember a jogger, fat or thin, that you see?

A minute maybe?

5 seconds?

Same goes for you, you don't exist

 

[Ezteq]

lol that was my biggest problem starting running, I was so embarrasses I got up at 5am and went round the carpark at the back of my old house. My first run 'in public' I was blushing so much I must have looked on the verge of a heart failure hehe but like toht said you never think of joggers so why would anyone think of you?

personally I don't listen to music when I'm out because it's dangerous, can't hear traffic or people coming behind you and the places i like to run usually I se a few dogs, its good to beware of them because if you run up and startle them you might get bit.

 

[Wazzerphuk]

I've got back into gym now after a busy work period coincided with some ill-health.

Good news is that I've put on some weight. Not much, but 3kgs from around this time last year. Still under what I should and want to me, but I'm no longer 'technically' underweight (according to the BMI scale).

One thing I've learnt with treadmill use last year is that I can't do it. I can run on the bastard things all day long, but doing so a few times last year would cause intense pain in my left knee. Turns out my left leg is a good half inch or more longer than my right leg, which means any kind of repetitive impact exercise will fuck me up.

As such my cardio is generally cross trainer work, or rowing machines. As has been said here, even if you don't have a great deal of time (I do my gym work in my lunch break, so I only realistically get 30 mins or so for cardio) interval training is bloody useful. I play football at weekends (proper 11-a-side) and hopefully should be back on 5/6-a-side pitches at some point. The 5/6-a-side football will get you a lot fitter than just a kickabout or an 11-a-side typically, as you are always having to do something - and normally at top pace. It's really good but quite hard cardio at times.

Back onto some weights again now although my time out is causing me to be forced into a slow return. Ached for days last week after pushing it a bit too hard and doing what I was doing a while back, when I was completely used to the weights. The leg stuff was fine as I'd been playing some football on very soft ground (bloody hard running), but the chest and arms really seized up for a few days. Should be past the worst of it now though.

 

[Ezteq]

Side note this thread has inpired me to spend an hour on my buildings cross-trainer tonight.

jesus an hour? lol I did 20k earlier and that took 43mins; I think the furthest I've gone was 25k, took maybe just under an hour and that's on my little stumpy legs so I wonder how far a normal sized person would get in an hour...keep me posted!!

 

[old.Tohtori]

lol that was my biggest problem starting running, I was so embarrasses I got up at 5am and went round the carpark at the back of my old house. My first run 'in public' I was blushing so much I must have looked on the verge of a heart failure hehe but like toht said you never think of joggers so why would anyone think of you?

personally I don't listen to music when I'm out because it's dangerous, can't hear traffic or people coming behind you and the places i like to run usually I se a few dogs, its good to beware of them because if you run up and startle them you might get bit.

Good point on the music, atleast keep it down below the ambience levels you're running in.

If you were running with a tube lodged on your upper torso, it might have given people more notice, but then again, they'd only remember a tube with an arse hanging out running past them

 

[Ezteq]

that is not a happy thought

 

[Cerb]

jesus an hour? lol I did 20k earlier and that took 43mins; I think the furthest I've gone was 25k, took maybe just under an hour and that's on my little stumpy legs so I wonder how far a normal sized person would get in an hour...keep me posted!!

I just remember spending like 30 mins on the cross trainer when I was a member of a gym a couple years ago and not thinking it was that hard, so I think I can go for an hour....I'll keep you posted...

 

[~Latency~]

I've just started going to the gym after many years of being a fat lazy bastard. I want to lose weight and get fitter for badminton and football. My week is planned like this;

Sunday - Gym(AM)
Monday - Gym(AM) Badminton(PM
Tuesday - Gym(AM)
Wednesday - Day Off
Thursday - Gym(AM)
Friday - Football(PM)
Saturday - Gym(AM)

Done this for a whole week so far p) and I'm actually enjoying it although the early mornings (in the gym at 6:30am) are tough!

I'm not very fit and to be honest I'm using the gym half to get fitter and half to stop me eating so much rubbish! The plan being if I spend an hour in the gym, I'll be less likely to want to eat McDonalds and sweets later in the day!

I tend to start with 10 minutes on a reclined bike, then 20 minutes on a cross-trainer, then a circuit of a few resistance machines (50 reps, low weight) and then a few laps of the pool.

So far, weight loss and fitness increase have been disappointing, but then again it's only been 7 days

So...what do other Freddies do to keep fit?

you're going too often never going to be able to keep 6 days a week up

if i were you i'd tone it down to 3-4 times and do some weights aswell

monday: squat, bench press & deadlift

wednesday: cardio

friday: squat, overhead press & some form of rows

Sat or sun: cardio

the weights are big compound movements which will tone you up all over and give you a lot more strength/flexibility.. will also make cardio a lot easier once your body is used to a bit of punishment XD

also make sure you're eating better.. go buy two whole chickens from sainsburys for £6 and some bbq sauce and pitta breads and shit and it'll be piss easy

 

[Vladamir]

Squat Dead and Bench on the same day? Fuck that for a laugh

 

[Chosen]

Squat Dead and Bench on the same day? Fuck that for a laugh

You get to train the entire body, don't see anything wrong with it at all =) And only once a week!

 

[Gwadien]

YouTube - FLABéLOS TRAINING VIDEO presented by Lisa Leyland & Theo Fieldgrass

 

[Wazzerphuk]

jesus an hour? lol I did 20k earlier and that took 43mins; I think the furthest I've gone was 25k, took maybe just under an hour and that's on my little stumpy legs so I wonder how far a normal sized person would get in an hour...keep me posted!!

If you're doing 20k on a cross trainer in 43 minutes you really need to up the level and actually do some work.

 

[Vladamir]

You get to train the entire body, don't see anything wrong with it at all =) And only once a week!

That'd still kill me, I'll do each once a week, but beyond that I'd be dead!

 

[Ch3tan]

I've done squat and deads on the same day a few times. Absolute killer for your hams though.

I wouldn't recommend it unless you are just doing light weights for toning.

 

[Exioce]

45-60 minute session of weight lifting and push ups, pulls ups, incline sit ups etc every other day.
Swimming or running for cardio on my off days, though in the winter it's usually just long hillwalking jaunts at the weekend with the swimming once a week or so.

Was about 52kg a couple of years ago, quickly gained from that and seem to plateau at about 60kg most of the time now. (5'7")

 

[~Latency~]

StrongLifts 5x5: How to Gain Raw Muscle and Brute Strength | StrongLifts.com

i'd recommend it, defo good for getting bigger/stronger all over, i'm like 3-4 months in and squat/deadlift on the same day doesn't make much difference once you're used to it!

 

[Ch3tan]

I tried 5x5 but I never got to grips with it. I'd definitely support doing deads and squats on more than one day a week though,

 

[leviathane]

The thing about gym an working out its finding a balance that works for you start of slow/low an work your way up is always the best thing, no-one can run a marathon straight off. A 3-4k run to begin with is probs best starting point. I can't talk too much about the cardio side of things cos i go for a run instead but weights n shit i can help 8)

 

[Chosen]

StrongLifts 5x5: How to Gain Raw Muscle and Brute Strength | StrongLifts.com

i'd recommend it, defo good for getting bigger/stronger all over, i'm like 3-4 months in and squat/deadlift on the same day doesn't make much difference once you're used to it!

Thats very similar to the program I am currenly using atm =) I've never had any problems with squat and deadlifts at the same day myself

 

[Rate]

I use a half body workout atm.

Monday: 1st Half body
Tues: Terrain run
Weds: day off
Thurs: 2nd Half body
Friday: Regular run
weekend off.

This works very well for me. Every 5th week i take a week off to rejuvenate completely, eat fast food and do all the stuff i try not to while working out.
Im an educated firefighter, this is more or less the workout we used during training too. Though we worked alot on maxing our pulse and stress training for endurance as a primary.

I use weightgainer after weight workouts, and protein shakes after runs - with GREAT results. Last half year i gained about 7.5kg and my BMI is at 10.5%.

Best tip i can give is have good food routines, dont think too much about what you eat, but dont stuff ur self like a bag at the mall. Snacks are fine too, but try eat same meal types at about same clock every day. Gives the best burn from my experience.

Body workout scheme is different from everytime, I used freeweights alot to begin with to gain the musscle needed to move on to using my body weight for 80% of my training. Only use bench and dum which isnt my own weight. A simple pull up rig can give you nearly everything - and push you a little further mentally too.

 

[Vladamir]

I've done squat and deads on the same day a few times. Absolute killer for your hams though.

I wouldn't recommend it unless you are just doing light weights for toning.

I can do Deads and Hack Squats on the same day, but DL's and Squats on the same day would destroy my lower back.

3x15 Squat and 3x12 DL is a recipe for vomit

 

[tierk]

Weigh 105kg's now, used to be 118kg's but my natural weight should be about 85 kg's as i am 1.83m tall.

Couldnt do any real exercise until recently becuase my bottom two discs were compressing due to the extra luggage i was carrying.

Still gives me trouble even now.

I reached 108 just strictly with diet and walking, however for the last 3 months now i have been playing footie on Wednesdays and some times on Saturdays.

I have also been hitting the gym as well Sunday, Monday and Wednesday with Thursdays and Fridays off.

Sundays - Cycling, rowing, jogging, skipping with lots of sit-ups.

Mondays - Weights - nothing too heavy as yet just basic toning of legs and lower back with a 1 hour session of circuit training. I also always makes sure i do at least 15 mins on rowing machine, 15 mins on the bike - INTENSE and the skipping (trying to build up to 5 3 minutes sets but it is really hard - can do about 1 and half mins constantly).

Wednesday - Weights - Upper body nothing to intense and 1 hour circuit again nothing to intense as i play footie in the evenings.

The hole aim is to try and lose 2.2-2.5 kg's per month, slow steady decreases in weight anything more drastic will only be artificial and i would put it straight back on again.

I dont kil myself with diet anymore as i am exercising a lot now but i ahve removed bread, rice, pasta from my diet. I also make sure pretty much everything i eat is grilled - fish, chicken and meat - with a ton of veggies and fruit pretty much all day.

Someone in the gym told me to reduce the fruits as well because of the sugar in it but i think that is just retarded as fruits are just awesome!!

 

[Nate]

I don't go to the gym but have a little more active life then most people through work. I ride to and from work(it's not far really, 3 miles) 5 days a week and walk the dogs every day. Also do a lot of lifting and a bit of walking as I'm a Butcher. At home lately I've been doing a 10 minute routine of (6 minutes) 2kg light weights, (2 minutes) 15kg heavy weights, (1 minute)situps and (1 minute)pushups twice a day. Feeling better for doing that but not really seeing much results other then lifting is easier at work now.

Would be nice to get some advice on if I'm doing it right with the little routine.

 

[Vasconcelos]

Weigh 105kg's now, used to be 118kg's but my natural weight should be about 85 kg's as i am 1.83m tall.

Couldnt do any real exercise until recently becuase my bottom two discs were compressing due to the extra luggage i was carrying.

Still gives me trouble even now.

I reached 108 just strictly with diet and walking, however for the last 3 months now i have been playing footie on Wednesdays and some times on Saturdays.

I have also been hitting the gym as well Sunday, Monday and Wednesday with Thursdays and Fridays off.

Sundays - Cycling, rowing, jogging, skipping with lots of sit-ups.

Mondays - Weights - nothing too heavy as yet just basic toning of legs and lower back with a 1 hour session of circuit training. I also always makes sure i do at least 15 mins on rowing machine, 15 mins on the bike - INTENSE and the skipping (trying to build up to 5 3 minutes sets but it is really hard - can do about 1 and half mins constantly).

Wednesday - Weights - Upper body nothing to intense and 1 hour circuit again nothing to intense as i play footie in the evenings.

The hole aim is to try and lose 2.2-2.5 kg's per month, slow steady decreases in weight anything more drastic will only be artificial and i would put it straight back on again.

I dont kil myself with diet anymore as i am exercising a lot now but i ahve removed bread, rice, pasta from my diet. I also make sure pretty much everything i eat is grilled - fish, chicken and meat - with a ton of veggies and fruit pretty much all day.

Someone in the gym told me to reduce the fruits as well because of the sugar in it but i think that is just retarded as fruits are just awesome!!

Ye well, on definition phases i quit milk and subproducts such as cheese, and also reduce the consumption of fruits except bananas

 

[Ezteq]

If you're doing 20k on a cross trainer in 43 minutes you really need to up the level and actually do some work.

rofl!!! ah yes thank you for that informed opinion; and by informed I mean random statement backed up by no prior knowledge of what speed/resistance levels I use or at what alternating pattern.