I do some of the weight orientated ones that are a bit more discrete (some one where you pull weights over your shoulder, the pelvic ones and the foot one where you push against the board)Scouser_Dave wrote:Day 1 - Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 2 - Day off
Day 3 - Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 4 - Day off
Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 6 - Day off
Day 7 - Day off
Pretty much the guidelines I follow when going to the gym.
ayvee1 wrote:Doing the same routine isn't bad for you per se, you just plateau in your fitness quickly.
Luxz0rz wrote:Normally I just do cardio, can't really be asked with weights because I have chicken wings and it's embarrassingI do some of the weight orientated ones that are a bit more discrete (some one where you pull weights over your shoulder, the pelvic ones and the foot one where you push against the board)
Generally just running and cycling though.
Ryan wrote:Scouser_Dave wrote:Day 1 - Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 2 - Day off
Day 3 - Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 4 - Day off
Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 6 - Day off
Day 7 - Day off
Pretty much the guidelines I follow when going to the gym.
How do you know what free weights to do. I'm just doing the machines atm, don't want to go to the free weights bit, because I'll look clueless. I just know a few.ayvee1 wrote:Doing the same routine isn't bad for you per se, you just plateau in your fitness quickly.
What do you mean by plateau?Luxz0rz wrote:Normally I just do cardio, can't really be asked with weights because I have chicken wings and it's embarrassing
Generally just running and cycling though.
I do a fair bit of cardio aswell. Just don't want to lose my strength for football.
Ryan wrote:Scouser_Dave wrote:Day 1 - Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 2 - Day off
Day 3 - Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 4 - Day off
Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 6 - Day off
Day 7 - Day off
Pretty much the guidelines I follow when going to the gym.
How do you know what free weights to do. I'm just doing the machines atm, don't want to go to the free weights bit, because I'll look clueless. I just know a few.ayvee1 wrote:Doing the same routine isn't bad for you per se, you just plateau in your fitness quickly.
What do you mean by plateau?Luxz0rz wrote:Normally I just do cardio, can't really be asked with weights because I have chicken wings and it's embarrassing
Generally just running and cycling though.
I do a fair bit of cardio aswell. Just don't want to lose my strength for football.
You really want those abs don't you ?Scouser_Dave wrote:Day 1 - Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 2 - Day off
Day 3 - Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 4 - Day off
Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
Day 6 - Day off
Day 7 - Day off
Pretty much the guidelines I follow when going to the gym.
mil1lion wrote:You shouldn't feel hungry with low GI carbs. It keeps you fuller for longer.
Are you sure you're drinking enough? Sometimes you think you're hungry when you're actually thirsty. Might be worth drinking more water.Scouser_Dave wrote:mil1lion wrote:You shouldn't feel hungry with low GI carbs. It keeps you fuller for longer.
I know I shouldn't but for some strange reason I do. Been meaning to have a word with the doc about it because it's been getting worse over the past few months and what i'm eating to full the void can't be good for me.
mil1lion wrote:Are you sure you're drinking enough? Sometimes you think you're hungry when you're actually thirsty. Might be worth drinking more water.Scouser_Dave wrote:mil1lion wrote:You shouldn't feel hungry with low GI carbs. It keeps you fuller for longer.
I know I shouldn't but for some strange reason I do. Been meaning to have a word with the doc about it because it's been getting worse over the past few months and what i'm eating to full the void can't be good for me.
I would love to do something like this, but it just takes so much time and effort. You realise that excersise is only about a quarter of the job, the rest is planning what to eat and when to eat it.mil1lion wrote:I do a 5 day split myself. Six pack FTW
Monday: Chest, Shoulders, Cross Trainer
Tuesday: Abs, HIIT
Wednesday: Rest
Thursday: Legs, Cross Trainer
Friday: Arms, Back, Cross Trainer
Saturday: Abs, HIIT
Sunday: Rest
I do my own little circuit for each of these workouts. 5 different exercises in the 8-12 rep range. I do 1 set going straight from 1 exercise to the other, then rest for a couple of minutes before repeating again. I do 5 sets total.
I spend the best part of 2 hours total. 1 hour on weights and about 1 hour cardio (although that includes a warm up and warm down)
For my diet I focus on protein (about 40%), complex carbs (about 40%), healthy fats (about 20%) and get plenty of water, fruit and veg throughout the day.
Breakfast - Shredded Wheat, Whey Protein, Fruit
Early Morning - Green Tea
Late Morning - 1x Sandwich consisting of wholemeal bread (for complex carbs) lean meat (for protein) and vegetables (for vitamins and minerals), and a handfull of mixed nuts (for healthy fats)
Early Afternoon - Sandwich (same as above) with extra fine olive oil mixed in (for healthy fats) and either Beef Jerky or a Protein Bar
Pre Workout - Oats (complex carbs), Whey Protein, Apple (for vitamins and mineral)
Post Workout - CNP Pro-Recover (2:1 simple carbs and protein). This is the only time I do an insulin spike with simple carbs.
Evening meal - Pasta/Brown Rice/Sweet Potatoes (complex carbs), Lean Meat (protein), Vegetables (vitamins and minerals), OMEGA 3 softgels (healthy fats)
Late night - Low Fat Greek Yogurt, Whey Protein
Drinking water throughout the day aswell.
I mix the diet up a bit though and do a zig zag diet. Which basically means you eat more calories one day then on another day. So I vary my calories from day to day. You can read up on the zig zag diet here http://www.shapefit.com/calorie-intake-calculator.html Its a great way to keep the metabolism sped up.
Its actually a similar type of thing to the plateau issue as mentioned aswell. What is means is that your body is very clever, and it adapts to your lifestyle. So by doing the same routine week in week out, your body learns to deal with it and stops developing. So you need to change your routine from time to time in order to keep your body guessing.
The same with the diet. If you eat the same foods all the time then your body adapts to it and stops developing too. By changing the calorie intake every now and then it keeps your metabolism working. Thats what being fit is all about. Keep challenging your body and you'll continue to develop.
yarnbury11 wrote:I would love to do something like this, but it just takes so much time and effort. You realise that excersise is only about a quarter of the job, the rest is planning what to eat and when to eat it.mil1lion wrote:I do a 5 day split myself. Six pack FTW
Monday: Chest, Shoulders, Cross Trainer
Tuesday: Abs, HIIT
Wednesday: Rest
Thursday: Legs, Cross Trainer
Friday: Arms, Back, Cross Trainer
Saturday: Abs, HIIT
Sunday: Rest
I do my own little circuit for each of these workouts. 5 different exercises in the 8-12 rep range. I do 1 set going straight from 1 exercise to the other, then rest for a couple of minutes before repeating again. I do 5 sets total.
I spend the best part of 2 hours total. 1 hour on weights and about 1 hour cardio (although that includes a warm up and warm down)
For my diet I focus on protein (about 40%), complex carbs (about 40%), healthy fats (about 20%) and get plenty of water, fruit and veg throughout the day.
Breakfast - Shredded Wheat, Whey Protein, Fruit
Early Morning - Green Tea
Late Morning - 1x Sandwich consisting of wholemeal bread (for complex carbs) lean meat (for protein) and vegetables (for vitamins and minerals), and a handfull of mixed nuts (for healthy fats)
Early Afternoon - Sandwich (same as above) with extra fine olive oil mixed in (for healthy fats) and either Beef Jerky or a Protein Bar
Pre Workout - Oats (complex carbs), Whey Protein, Apple (for vitamins and mineral)
Post Workout - CNP Pro-Recover (2:1 simple carbs and protein). This is the only time I do an insulin spike with simple carbs.
Evening meal - Pasta/Brown Rice/Sweet Potatoes (complex carbs), Lean Meat (protein), Vegetables (vitamins and minerals), OMEGA 3 softgels (healthy fats)
Late night - Low Fat Greek Yogurt, Whey Protein
Drinking water throughout the day aswell.
I mix the diet up a bit though and do a zig zag diet. Which basically means you eat more calories one day then on another day. So I vary my calories from day to day. You can read up on the zig zag diet here http://www.shapefit.com/calorie-intake-calculator.html Its a great way to keep the metabolism sped up.
Its actually a similar type of thing to the plateau issue as mentioned aswell. What is means is that your body is very clever, and it adapts to your lifestyle. So by doing the same routine week in week out, your body learns to deal with it and stops developing. So you need to change your routine from time to time in order to keep your body guessing.
The same with the diet. If you eat the same foods all the time then your body adapts to it and stops developing too. By changing the calorie intake every now and then it keeps your metabolism working. Thats what being fit is all about. Keep challenging your body and you'll continue to develop.
It does take time and effort no doubt. But its well worth it once you get used to it. Nutrition is definitely the key to getting in shape.yarnbury11 wrote:I would love to do something like this, but it just takes so much time and effort. You realise that excersise is only about a quarter of the job, the rest is planning what to eat and when to eat it.
How about trying the 3/2/1 workout? Its great if you do 3 days a week like you're doing now. You can do it for either 30 mins or 60 mins.Ryan wrote:This.
I wanted to get quite serious, but fuck me that's some effort. I think I'm just gonna stick to what I'm doing and switch it around a bit.
You see, here's my thinking. There's people that go into prison, and they get what one hour a day on the weights and do shitloads of sit ups and that and they get fucking hench. They don't eat perfect diets, they're in prison.
Well I can do more time on the weights than them because I'm not in prison. Therefore, me soon to be >>>>>>>>>> big prison dudes.
How To Perform The Workout
Kick off each workout with a cardio session lasting 10 minutes. This can be something like distance running at a good tempo, rowing for time on a rowing machine or running on a treadmill. Follow that up with a 10 minute strength training circuit. Select 3 exercises that use multiple muscle groups - like pull ups, squats and bench press - not just isolation exercises like bicep curls, leg extensions and tricep push downs.
Then perform 10 minutes of high intensity cardio intervals. This should be something like 60-75 yard sprints, jumping rope as fast as you can or even running in place. Then it is back to a strength training circuit. Again pick 3 exercises that use multiple muscle groups - like dead lifts, push ups and push press - and cycle through them for 10 minutes. One last cardio session is then performed. You can do middle distance running, a Stairmaster or an elliptical machine. End the workout with 10 minutes of core work such as planks, v-ups and french twists.
A Sample 321 Workout
Here is an example of a 321 workout. I'll break it down so you can see what a scaled back workout would look like too. Use whatever one works for your level of fitness.
1 Hour 321 Workout (10 Minute Circuits)
- Cardio (Steady Pace Running)
- Strength Training (Squat, Pull-ups, Bench)
- Cardio (High Intensity Sprints)
- Strength Training (Dead Lifts, Pushups, Dips)
- Cardio (Steady Pace Running)
- Core (Planks, V-Holds, Ball Crunches)
30 Minute 321 Workout (5 Minute Circuits)
- Cardio (Steady Pace Running)
- Strength Training (Dead Lift, Pushup, Press)
- Cardio (High Intensity Jump Rope)
- Strength Training (Squat, Incline Bench, Pull-ups)
- Cardio (Treadmill at Small Incline)
- Core (Planks, French Twists, Bicycles)
Use This Workout To Get Great Results In Less Time
Anyone can do this workout routine. Adjust the time of each circuit according to your level of fitness. Make each circuit 5 minutes long until you build up the endurance to perform it for a full 10 minutes. Make sure you lift weights that are difficult enough but not too much that you can't finish the workout. Build up your stamina then ramp-up the intensity and length of the workout.
The 321 workout is a total body workout. You get to work on your Cardio, Strength Training and Core work all in one routine. What more could you ask for? Use this workout to get in great shape and make it fun be using different exercises in each circuit. You'll have a blast and get in better shape and that's all you could ask for from a workout.
I'd imagine prison food is fairly nutritious, due to government guidelines and whatnot. I don't think they'd be allowed to serve unhealthy food considering it's all the prisoners are allowed to have.Ryan wrote:yarnbury11 wrote:I would love to do something like this, but it just takes so much time and effort. You realise that excersise is only about a quarter of the job, the rest is planning what to eat and when to eat it.mil1lion wrote:I do a 5 day split myself. Six pack FTW
Monday: Chest, Shoulders, Cross Trainer
Tuesday: Abs, HIIT
Wednesday: Rest
Thursday: Legs, Cross Trainer
Friday: Arms, Back, Cross Trainer
Saturday: Abs, HIIT
Sunday: Rest
I do my own little circuit for each of these workouts. 5 different exercises in the 8-12 rep range. I do 1 set going straight from 1 exercise to the other, then rest for a couple of minutes before repeating again. I do 5 sets total.
I spend the best part of 2 hours total. 1 hour on weights and about 1 hour cardio (although that includes a warm up and warm down)
For my diet I focus on protein (about 40%), complex carbs (about 40%), healthy fats (about 20%) and get plenty of water, fruit and veg throughout the day.
Breakfast - Shredded Wheat, Whey Protein, Fruit
Early Morning - Green Tea
Late Morning - 1x Sandwich consisting of wholemeal bread (for complex carbs) lean meat (for protein) and vegetables (for vitamins and minerals), and a handfull of mixed nuts (for healthy fats)
Early Afternoon - Sandwich (same as above) with extra fine olive oil mixed in (for healthy fats) and either Beef Jerky or a Protein Bar
Pre Workout - Oats (complex carbs), Whey Protein, Apple (for vitamins and mineral)
Post Workout - CNP Pro-Recover (2:1 simple carbs and protein). This is the only time I do an insulin spike with simple carbs.
Evening meal - Pasta/Brown Rice/Sweet Potatoes (complex carbs), Lean Meat (protein), Vegetables (vitamins and minerals), OMEGA 3 softgels (healthy fats)
Late night - Low Fat Greek Yogurt, Whey Protein
Drinking water throughout the day aswell.
I mix the diet up a bit though and do a zig zag diet. Which basically means you eat more calories one day then on another day. So I vary my calories from day to day. You can read up on the zig zag diet here http://www.shapefit.com/calorie-intake-calculator.html Its a great way to keep the metabolism sped up.
Its actually a similar type of thing to the plateau issue as mentioned aswell. What is means is that your body is very clever, and it adapts to your lifestyle. So by doing the same routine week in week out, your body learns to deal with it and stops developing. So you need to change your routine from time to time in order to keep your body guessing.
The same with the diet. If you eat the same foods all the time then your body adapts to it and stops developing too. By changing the calorie intake every now and then it keeps your metabolism working. Thats what being fit is all about. Keep challenging your body and you'll continue to develop.
This.
I wanted to get quite serious, but fuck me that's some effort. I think I'm just gonna stick to what I'm doing and switch it around a bit.
You see, here's my thinking. There's people that go into prison, and they get what one hour a day on the weights and do shitloads of sit ups and that and they get fucking hench. They don't eat perfect diets, they're in prison.
Well I can do more time on the weights than them because I'm not in prison. Therefore, me soon to be >>>>>>>>>> big prison dudes.
I do cross trainer too, but I have a tv to watch (in my garage converted gym) so that keeps me from getting bored. You can also listen to music. As far as the routine goes, its always good to mix it up. My cross trainer has several programmes with different tension and different levels of intensity. So if you do different settings and change the level every few minutes it can also keep from getting boring.xNiPPY wrote:I just do Cross Trainer for 30mins Arms and Legs for 20mins and 10min cool down on the Cross Trainer but im bored of it any tips? and I also eat alot of crap so that dont help so tips on what food I should eat? and how to stick to it......
This. There's nothing better than a heavy leg workout.iPepe wrote:Oh yeah I just wanted to say if anyone decides not to train his legs..you're going to regret it soon I know that loads of people regret it, glad that I trained it from the start lol.
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