Lets all Diet & get in shape

[kgb]

Well, tonight I am going to get that bench and weights for sure. I REALLY don't wan this bench but he won't sell it seperate so I have to take it.

A guy I work with is also selling weights but he wants $75 for the bar and like 150 pounds. I told him I could get the bar plus 300 pounds brand new. LOL

My next mission is to try and find a rack for a good price for all of these weights so they are not all over the basement floor! The price they want for racks brand new seems silly to me for some steel tubes welded together. I may end up just buyig some tubing and welding it myself.

[Accumulator]

Yeah, I oughta do something about my plates too, I have piles of 'em all over the weight room

On the extra bench, as long as you can find room for it, it might not be bad to have one set up for one thing and the other for something else. I have one bench that I keep just for decline skull-crushers and one that I only use for inclines.

[kgb]

Originally posted by Accumulator
Yeah, I oughta do something about my plates too, I have piles of 'em all over the weight room

On the extra bench, as long as you can find room for it, it might not be bad to have one set up for one thing and the other for something else. I have one bench that I keep just for decline skull-crushers and one that I only use for inclines.

If I had the room I would love too! Maybe I need to rearrange my basement. I guess for the price I should just keep it. Even if I can not use it right now if I ever get a bigger house it would be nice to have two. I mean here is the deal I got....

1- weigth bench only 6 months old (this bench http://www.fitnessrus.com/powphc750bri.html)

300 lb weight set with olympic bar

A pair of 20-25-35 and 45 dumbbells

All for $150. So for that price I may as well just hang on to it huh? Maybe I could actually move some things around in the basement and fit it in.

And I for sure need something to hold my plates with to get them off the floor and out of my way.

[kgb]

Well, at least I was not the only one who retired for the summer. LOL

[RedondoV6]

Someone pass me the Bbq sauce will you?

[PrinzII]

I've been really bad and it seems to catching up. How do you get an exercise routine started for someone who's been extremely sedentary? What types of exercises do you suggest to get things rolling? I am guessing cardio but wanted to verify.

[Rlockyer]

Originally posted by PrinzII
I've been really bad and it seems to catching up. How do you get an exercise routine started for someone who's been extremely sedentary? What types of exercises do you suggest to get things rolling? I am guessing cardio but wanted to verify.

Yup... and you'll need to start light, as your first resource for fuel will be blood sugar which will lead to dizziness.

I started on the treadmill, and a 4mph walk made me dizzy.
I didn't realize at the time what caused it, so I "toughed it out", easing my intensity only slightly. It took a little over a week for it to stop happening. Still, a 4mph walk was enough to put my heart rate up close to 150. Today, it barely gets me up to 115 unless I increase the slope... 6% gets me to 130.

Don't overdo it on weights. Once a week for each muscle (group) is optimal unless you're looking to turn into Ahnold. I like to do 3-5 sets, 10 reps to failure for the first set. That means that often by the 3rd or 4th set I'm only doing 6 reps. If I can't do 6 without breaking form then I'll reduce the weight for all sets.

Your most efficient "fat burning" is at the lower heart rates, so don't start running 10mph for an hour and expect to trim down

[Accumulator]

Yeah, start off easy; you don't want to overdo it and suffer an injury. The general rule is that for every week off it takes about a week to get back to where you were.

On the weights, it's the same old thing- start with light weight for more reps than usual; work on form. Basic, compound movements like squats and benches.

Cardio- walk until you can jog, jog until you can sprint/run. Interval training (fast/slow/fast/slow) is generally the best for cardio conditioning, though steady-state moderate work is often considered best for fat burning.

Try to find some regimen you can stick with- consider all the variables such as:
- do you like it enough to keep doing it?
- is it convenient enough " " " "?

Remember that this takes time, sometimes quite a long time, before you notice any real improvement/benefit.

Find some way to make exercise an ongoing, regular part of your life. If you don't make time for good health you'll have to make time for ill health.

[kgb]

Well this weekend I went and got a weight rack and got all of my plates off of the carpet. Now, I need to start working out again and tonight sounds like a good night to start! I feel like such a weekling after taking off all summer. I was out fo breath just moving plates around! I got a tread mill now too so I am going to incorporate that into my routine. Not sure if I should do cardio and weights on the same day or do weights one day and cardio (running and hitting bags) the next.

Recommendations?

I feel like all the information I learned while working out last winter flew out of my head so I feel like I am learnign to walk again! I think I even forgot to renew my Men's Health subscription!

[Rlockyer]

Originally posted by 2001civicex
Not sure if I should do cardio and weights on the same day or do weights one day and cardio (running and hitting bags) the next.

Try to separate cardio from weights by 6 hours if possible, if not, then do cardio after weights, but scale it down. I do an hour on non-weight days, but only 1/2 hour on weight days.

If you are wanting to bulk up, then cardio "steals" calories that you need to build new muscle, so it's a careful balance. Fat burning happens most at low/moderate heart rate levels, so weight training is a fat-burning routine... treat it as such when planning your schedule.

[Accumulator]

Heh heh, just to show how different people respond differently-

While I fully agree with Rlockyer's advice, the best thing for *me* is to do my cardio about three hours before I lift (get up, cardio, shower, breakfast, post here, lift). It's just the way things have worked out best for me in my situation. I do cut back the cardio by a few minutes on leg day though. But I readily admit that this is not as commonly well-tolerated as doing the weight work first.

I don't like to go more than two days at the most without a good (i.e., difficult, tougher than my daily hour or two of hiking with the dogs) cardio workout and I do some lifting almost every day. I've found that I always get the most out of my workouts when I do them before I get on with the rest of my day. And I *always* do my cardio first thing after getting up while my blood sugar is still at its "fasting" level. Part of it is psychological, after doing it this way for so many years, if I'm gonna do cardio that day I want to get it out of the way first thing.

Gotta find what works for *you*. Find something you'll stick with for decades, not just weeks. Rlockyer's advice is a great starting point, as many people do seem to run out of energy if they do the cardio first and/or don't match their cardio/weight work just right.

[kgb]

I am getting a small beer belley and I have never drank in my life! LOL

You lift everyday of the week Accumulator? What do you think is better? To workout once a day a little bit per day or like three times a week cramming more in that time?