Workout questions? Ask a Bodybuilder/Personal Trainer

And genetics.

 

Yes, just do the intervals at an intensity that is good for you. High intensity for for me is different then for you or Sean or my buddy Mike.

Its like crossfit, designed to be scaled to your individual abilities. Scale your HIIT to your abilities, when you find its easy, step it up a notch.

You wanna do 2 miles of intervals, start with a 4 min warm up at 5 mph. Step up the speed to 7-8 for one minute and then come back to 5 for 4 min. Do that till you've gone 2 miles.

Wanna do an interval row? Do 10 min warm up, aiming for 2200-2400 meters. Rest for 3 minutes. Get back on and row 500m as fast as you can, rest for 3 min and go again till you done 500m 6 times.

Wanna do weights? Try tabata intervals, 20 sec on 10 sec off for 4 min. Try body weight squats 8 rounds of 1 min on 30 sec off. Ab intervals, 30 seconds of flutter kicks followed by 30 seconds of bicycles.

Those are just a few examples. My views of fitness and training and such differ from a number of people, best thing I can say is: Find what works for YOU! and stick with it. It'll take a few months to find it, but once you do, you'll know.

 

alright thanks for the info

 

i have a question about workout routines and the time off required between workouts per specific body area.

I used to workout mon wed and fri then take the weekend off with a run on tues, thurs, and sat. I started doing that again but i'm looking to get in the gym a bit more often especially since it is cold every day and i hate running in snow. So here is my new plan i might try. workout mon/tues/wed then take thurs/fri off and get back in sat/sun/mon. then i would take tues/wed off.

pretty much i would lift 3 days in a row then take two days of recovery. for example i would do back/bi on monday. chest and tri on tuesday then shoulders and legs on wed. then saturday i would cycle back around to back/bi.

As far as supplements go, i am not taking any. I don't want to get into that until after this summer for a few reasons that I don't care to explain right now. For diet its not bad. I never eat out and don't have much fat. I eat lots of chicken, deer, milk, and cheese. I also consume a lot of carbs and try to eat 2-3 salads a day with very little dressing

I think doing this program with a bit lighter weight would increase the muscular endurance and then after a month or so of this move back into the mon/wed/fri routine and up the weight for a while. my main worry is that i do not want to hurt myself.

Opinions?

 

Ht-5:10
Wt-145
B/f- last time i had it checked was 7%. that was with one of the calipers over the summer

I just drink milk because I like it and it helps keep up calcium. its usually 2%.

Right now I want to put on about 10-15lbs in the nex 3-4 months while still being able to keep my 3 mile under 20:00. obviously i want my weight in the gym to go up but im not looking to get huge at this point in time

 

mornings i usually make eggs and toast or scrambled eggs with either meat or ham in it. then ill come back an eat some sort of sandwich and salad before going to lift. after lifting i usually eat whatever chicken/deer thing i made the night before. taters usually included. then dinner i enjoy some other deer or chicken meal with another salad. if i get hungry later in the night ill make another sandwich or noodles with some cheese/meat/corn or peas in it. drink well over a gallon of water a day with milk usually once or twice a day

 

I'd stick to less carbs in the later evening meal. Think about cottage cheese or something...that'll keep you full for awhile.

 

ill give it a shot. im eating pretty much as much as i physically feel that i can without feeling awful. i might try switchin that last meal to some pb&j or tuna that gives more protein than carbs. you gotta remember i have always been a runner so it is hard for me to get off the carb loading when im workin out hard

 

You and PB man....its a little creepy.

 

I've been lazy for a while now and I need to get back in shape, so I've started doing some cardio just to get back into the swing of things. I also picked up a heart rate monitor and some software for my phone so I can keep track of things as I improve.

According to the the software, my heart rate should be between 111 - 130 beats per minute to be in the "fat burning zone." Problem is, I have trouble going slow enough to keep my heart rate in that window. After 20 minutes on the elliptical I've barely broken a sweat and my heart rate is around 135bpm, which puts me in the "endurance zone."

Another thing, my heart rate monitor agree's with the monitor built in to the elliptical, but the number of calories burned is vastly different. My phone tells me I burn around 12 - 15 calories per minute when I'm doing this, but the elliptical says I'm around 2 -3 calories per minute.

So what is the scoop? What should my heart rate be to maximize weight loss, and which calorie counter should I trust?

 

Going slow with resistance is how I do it. For example on the stationary bike, I put the resistance to 10 and keep my Ppm to around 68. I can watch my HR increase from 119 to 140ish, then I can drop the resistance to 1, til I am back down to the low 120s. Rinse and repeat.

 

I've got a heart rate monitor that straps to my chest that transmits my hear rate to the phone and the software displays it.

I did a little reading today and the consensus is that the "Fat Burning Zone" is real, at a lower intensity the majority of the calories burned is fat, but high intensity interval training is more effective.

 

So someone help a brotha out.

Was lifting pretty regularly up until 2 months ago. Got busy with work and what not and took a break off (lazy on my end, i know, i know)

But anyways, looking to get back into the swing of things. My problem is that I am 5'6 140lbs on a good day. I have weighed the same now for almost 3-4 years. I've attempted to take supplements/creatine/whey protein, but I can't find anything that I am able to consume regularly, I get sick of the taste or can't keep it down.

Having said that, I am looking to go into law enforcement after I get my bachelor's within the year. Therefore, I intend on getting into much better shape. Cardio isnt a huge issue for me as much as trying to put and keep mass on. I currently work and go to school full time so my workout days are probably going to be M/W/F and maybe a fourth day here and there if I have time.

Anybody have a general workout routine to follow, number of reps, diet, etc.

I use to lift a lot back in highschool for football so I know the different exercises and so forth. I just really want to be able to put on mass and get actual results.