Weight Reduction!...On yourself.

[Kiske]

Originally Posted by Sapphireho

Here ya go.

Who the f**k is eating canned soup? I almost had bingo!

[cjd]

Originally Posted by weederr33

Stretching is important. More when someone is older (idk how old you are) since range of motion is crucial to exercise. I know there are trainers out there that go on and on about how you don't need to stretch. I call BS. If you get into a squat and can't go down or it's 'uncomfortable' then you are probably tight. If you find yourself feeling out of balance or unable to move through what should be normal ranges, you need to stretch.

As for yoga, eh it's not my thing. I did acro yoga a few times with a girl I liked. Otherwise if you enjoy it, you can get quite a bit of stretching. I would not call it exercise however.... But then again, as our wonderful race instructor on the Brembo thread called me, I'm a gym rat.

So many routines are just bogus. $1k and you can be a licensed instructor...

If I do a full practice my heart rate gets up there for half an hour+, then drops for the less stressful floor work. It's not typically aerobic activity though if you push yourself can be. but it also isn't just stretch - there is so much that is building strength.
I don't object to people not liking yoga, but it's a disservice to treat as just about stretching. It's almost entirely about strength. How deep you go in a pose is about finding your flexibility limits, and that deepens over time... But so does the strength.
I like it because it lets me meditate as I practice, and because it travels with me... Never a place I can't do some.
I abhor most classes I've attended. Silly sequencing which don't build on each pose, always trying to guess what's next. I've been injured in some.
Of course, I can't do weight training at all. Bores me to pieces.

[humfrz]

WOW - lots of good advice here in this thread -

Let's see, I am 78 years old, 5'10" tall and weigh 195 pounds.

I exercise by walking up to the mail box and back 6 days a week, sometimes 7 days a week, if I forget its Sunday. Also, I exercise by walking through the Walmart parking lot once a week.

I eat whatever I want, whenever I want.

My goal is to stay alive - one day at a time.

[weederr33]

Originally Posted by cjd

So many routines are just bogus. $1k and you can be a licensed instructor...

If I do a full practice my heart rate gets up there for half an hour+, then drops for the less stressful floor work. It's not typically aerobic activity though if you push yourself can be. but it also isn't just stretch - there is so much that is building strength.
I don't object to people not liking yoga, but it's a disservice to treat as just about stretching. It's almost entirely about strength. How deep you go in a pose is about finding your flexibility limits, and that deepens over time... But so does the strength.
I like it because it lets me meditate as I practice, and because it travels with me... Never a place I can't do some.
I abhor most classes I've attended. Silly sequencing which don't build on each pose, always trying to guess what's next. I've been injured in some.
Of course, I can't do weight training at all. Bores me to pieces.

It may be strength, but it will never replace weights when it comes to bone density or osteoporosis. I'd also refer to yoga as more of an isometric exercise as there is little to no progressive overload.

I should edit this so it doesn't come off as asinine. If yoga is what you prefer to do, do it. It clearly it works for you.

As for the instructor paying $1k and then being certified. lol oh boy I have stories to tell.
So I got my degree in Kinesiology and then one of our final exams was actually the CPT certification. It was extraordinarily easy. My CSCS or Certified Strength and Conditioning Specialist test was probably one of the hardest tests. There are companies out there (not throwing names) that charge $650-1200 for their 'all inclusive PT training' and have students come out knowing just the basics. That you could get from a $50 book. In fitness, having a nose to smell BS and a desire to learn more goes a long way. It's sort of one of those things I'd compare to EMT school and gradually going to Paramedic and then RN.

[spcmafia]

Day one. DONE.

I mean, I already work out, and consider myself bulky. My problem is that I got too bulky. So my plan is to reduce my body fat % to at least 15-18%, which I'm sure right now is in the high 20s.

I'm not following a specific diet. But what I find psychs people out is the actual word, because it makes it feel like a sacrifice, and makes them feel like they have to give up the best things in life (sweet bread for me). The way I see is to reduce the amount of foods that could deter my goals and increase foods that can help me reach those goals. I call it "Eat what you want, but pay the price at the gym". I won't completely stop some eating habits, as this would just make me resentful of working out, but the important thing here is MODERATION. I'll still have the occasional burger, go out to dinner with the wife, order take-out, but do it less often as I used to before this week onward.

The other important thing is to have a support system, like a S.O. Makes it easier when having someone else on board, she doesn't cook much anyways so whatever I eat, she'll eat, so it works out great.



Day One Workouts:
Shoulders and Core
-Lateral Raises 4x10
-Seated Dumbell Press 4x10
-Bent-Over Reverse Fly 4x10
-Front Raise 4x10
-Lateral Pull Downs 4x10
-20 mins of Core workouts
-10 minutes of cardio
Recovery Drink: Water and BCAAs.


Edit: I managed to sleep about 6 1/2 hours, that is a big improvement, believe me. Decided to opt out off melatonin and Zzquil and take a more "green" approach, if you catch my drift. Slept throughout the whole night except when the cat decided to honor us with a rendition to the Olympics in the middle of the night. Other than that, I feel somewhat well-rested.

[weederr33]

Originally Posted by spcmafia

Day One Workouts:
Shoulders and Core
-Lateral Raises 4x10
-Seated Dumbell Press 4x10
-Bent-Over Reverse Fly 4x10
-Front Raise 4x10
-Lateral Pull Downs 4x10
-20 mins of Core workouts
-10 minutes of cardio
Recovery Drink: Water and BCAAs.

Let's make this a little more difficult:
-Seated DB Press 4x10
*back-2-back for the following:
-lateral shoulder raises x10 >
-reverse flies x10 >
-front shoulder raises x10
*do ea. x10 then repeat 4x; or in whichever order makes the circuit hardest

[spcmafia]

Originally Posted by weederr33

Let's make this a little more difficult:
-Seated DB Press 4x10
*back-2-back for the following:
-lateral shoulder raises x10 >
-reverse flies x10 >
-front shoulder raises x10
*do ea. x10 then repeat 4x; or in whichever order makes the circuit hardest

Im up for the challenge.I'll give them a try next week when I increase the intensity of all workouts. Today is Legs.

[weederr33]

Originally Posted by spcmafia

Im up for the challenge.I'll give them a try next week when I increase the intensity of all workouts. Today is Legs.

Everyday is leg day bro

[86TOYO2k17]

Originally Posted by weederr33

Let's make this a little more difficult:
-Seated DB Press 4x10
*back-2-back for the following:
-lateral shoulder raises x10 >
-reverse flies x10 >
-front shoulder raises x10
*do ea. x10 then repeat 4x; or in whichever order makes the circuit hardest

A random arbitrary number of reps and sets is meaningless, and says nothing about "difficulty" , how it is executed is much more important.

what matters more is time under tension, range of motion, mind muscle connection , RPE (intensity/effort) , and progressive overload.

[weederr33]

Originally Posted by 86TOYO2k17

A random arbitrary number of reps and sets is meaningless, and says nothing about "difficulty" , how it is executed is much more important.

what matters more is time under tension, range of motion, mind muscle connection , RPE (intensity/effort) , and progressive overload.

lol that's what I did

[spcmafia]

Originally Posted by 86TOYO2k17

A random arbitrary number of reps and sets is meaningless, and says nothing about "difficulty" , how it is executed is much more important.

what matters more is time under tension, range of motion, mind muscle connection , RPE (intensity/effort) , and progressive overload.

I completely agree, no point in doing a lot, few, reps with whatever weight without doing it properly.

Fortunately for me I'm very familiar with the workouts he mentioned and graciously take the challenge of adding more to my routine. This means making some changes, for example, if I was able to endure yesterday's workout with the weight I'm used to, this means that next week when I add weederr's suggestion, I'll have to adjust weights so I can properly perform all workouts without checking myself out in the earlier workouts. The week after that, I'll add more weight, less reps. After that, same weight, more reps. So on and so on.

[weederr33]

Originally Posted by spcmafia

I completely agree, no point in doing a lot, few, reps with whatever weight without doing it properly.

Fortunately for me I'm very familiar with the workouts he mentioned and graciously take the challenge of adding more to my routine. This means making some changes, for example, if I was able to endure yesterday's workout with the weight I'm used to, this means that next week when I add weederr's suggestion, I'll have to adjust weights so I can properly perform all workouts without checking myself out in the earlier workouts. The week after that, I'll add more weight, less reps. After that, same weight, more reps. So on and so on.

BTW, what's the plan for legs?!

[spcmafia]

Originally Posted by weederr33

BTW, what's the plan for legs?!

Leg Curls, Leg Extensions, Calves, Leg Press, maybe dead lifts but I might save that for back day.



I really hate doing legs, I usually end up walking like Bambi for 3 days.

[spcmafia]

Originally Posted by Lantanafrs2

I literally have to exercise because of my back and shoulder issues.

This is me also, my pelvis is misaligned, and If I don't workout regularly, according to my chiro, I'm going to have a really bad time as I get older.