Dookie, I was in the same position you were. I had no idea where to begin and I was clueless when it came to fitness. ALL YOU NEED TO DO IS BUY THIS BOOK You can find it really cheap online now. It is great for beginners. It will walk you through everything from routines to diets and its inspirational as well. I also recommend checking out this site. www.bodyforlife.com The pictures are no joke trust me I know. This will change your life in only 3 months. You can thank me later.
wouldnt a routine like that possibly cause shin splints? dont you get those from doing wind sprints/agility type drills?
I do these classes at my gym here, which the first one sounds kind like what you're talking about... SportsNut Speed. Agility. Power! An advanced class using a variety of tools such as agility ladders, cones, hurdles, and jump ropes. Combined with plyometrics and resistance training, you don't have to be an athlete to train like one! This is for the sports star in us all! Advanced Resistance Training (A.R.T) taught by a certified personal trainer with speciality training in biomechanics. Each individual uses their on Free Motion tower for optimum resistance training. I was doing the same routine over and over and saw some results, but I added the sports nut at least once a week and the art 1 -2 times a week and watch what I eat and I've dropped about 20 lbs over 5 months, which IMO, is a bit misleading as muscle weighs more than fat and I'm close to being in the best shape of my life... I basically work out 5 - 7 days a week, I don't eat fast food or drink cokes and eat a lot of yogurt for breakfast and salmon/fish for lunch/dinner...
85% of weight loss is what you eat. I've lost 35 lbs. this year by basically eating healthy and doing a little moderate exercise. I cut my caloric intake way down, mainly by the following: 1. I drink 0 calories. (water, unsweet iced tea, and a rare diet soda) 2. I don't snack at night. 3. I have greatly increased the amount of veggies I eat. 4. I cut out most sweets. On a normal day I eat under 2,000 calories, and on a good day, I'm eating about 1700. That, combined with 20-25 minutes a day on a normal exercise bike in front of the TV have brought be from about 222 to 187 since last August. In the beginning I was extremely strict with what I ate, and lost most of the weight in the first 4-5 months. I've relaxed my eating restictions somewhat, but have continued to lose a little bit of weight each month. The cool thing is that I've gotten into a groove where its not so much a diet, but a lifestyle change in how I eat, so I hope to maintain healthy eating for the long term.
how did those two go for ya? was that tough? going strictly to water cold turkey is hard i heard, and snacking at night, for me would be tough since i'm a night owl, usually munching on something in the late hours. Did you just start going to bed earlier?
HIIT is no joke and if you are in bad shape you might want to try some AM cardio on an empty stomach first. You just wake up and go for a mid level steady state cardio like walking at a brisk pace for 45 minutes. Do it before you eat and spike your insulin. Very effective and alot easier to jump into than HIIT.
I like doing the HIIT on the ellipses and stationary bike because I can keep track of my heart rate. Thus I will know if I have to work harder to achieve my ideal heart rate. I get to about 180 beats/minute. I really can't keep track of the heart rate on the treadmill. Plus its easier on my knees. I don't really log my calories each day. But in general I eat about 3 natural peanut butter and almond butter sandwiches a day. Each one has about 150-200 calories. Other than that I eat alot of fresh fruits and vegetables. Around 3-5 oranges and 2 bananas. I take 2-3 protein shakes a day, with 30 grams of protein in each one. Since I am vegetarian, I rely on protein shakes and peanut butter for 90% of my protein intake. I stay away from all refined sugars. I think that is key for me in cutting my body fat low. I have reduced my natural juices only to make my protein shakes. Like Supermac, no sugary drinks other than natural juice for my protein shake. I drink about 1-1.5 gallons of water per day. I would say caloric wise maybe 1500-2000 per day nowadays. I'm 5 ft. 9 currently 163 lbs, 43 inch chest and 33 inch waist. 7.5% body fat. When I started working out I was around 38 inch chest and 36-37 inch waist, 24% body fat, so thus I've done alot since I've been working out seriously past 2 years. Furthermore, I would also be hiding something if I didn't talk about the stress factor in relation to losing fat. Stress causes cortisol production in your body, and cortisol prevents you from losing body fat. Especially in the abdominal region. This is the visceral fat that is deep within the organs. Work on a de-stress program. Find quiet time each day, and sit and do nothing. If you can do yoga or meditate that will help immensely. I guarantee if you just follow a clean diet and HIIT you will see great abs in less than 3-4 months. The de-stress portion will take you to the final step, where your obliques and everything is developed.
I wish I could find some programs like that near me. I want to do some plyos, but I would feel like a jackass running and jumping around my gym by myself.
I found this book online for $4 with shipping included so I went ahead and ordered it. I hope it is not a bunch of religious mumbo-jumbo and actually some use to me.
...3 years later.... I stumbled across this thread by accident searching for exercise routines. Anyway I've never heard of HIIT until now are you guys still using this method of madness. I tried this HIIT technique outside running in place and I damn near passed out but I got a good workout none the less. <object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/AYiVzEzanLU&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/AYiVzEzanLU&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>
