Your fitness routine

[Goblin Girl]

So back at NTL, Leo started a fitness challenge. I only made it to day 3 of the second week, but I don't care, because it got me into the exercise habit, finally!

Monday, Tuesday, Thursday and Friday I do the following:

50 pushups
75 crunches
50 side leg lifts (http://www.health24.com/fitness/Exercises/16-1339-1345,31598.asp)

I'm feeling much stronger, and oddly, taller. I have more energy. And I have less flab!

I feel like this is a routine I can stick with for life. It doesn't take too much time, and it doesn't cost anything. My only regret is that I didn't start doing this 10 years ago.

So what's your fitness routine?

[Keeper of Secrets]

Excellent. You seem happy with it. How much time does it take you?

[Goblin Girl]

A total of maybe 15 or 20 minutes a day. I usually do a set of 25 pushups and 25 crunches before I shower, and then I do the rest in the evening. Easy-peasy.

[azrael]

the taller is probably because it's straightening out your posture, whether from actual development, or just pride in sticking with it...

currently my routine is nonexistent, because I've been a slacker for the past couple months(read: year)

but when school starts up again, I'm planning on taking advantage of my free y membership through school, and starting my old lifting program of four days a week, to give me something productive to do between classes instead of just being a lounge rat

a

[strawberry]

Mostly walking. And yoga -- actual class once a week, and in theory twice a week at home... with varying success.

[Brynja]

I go do a circuit of weights at the gym, resistance type ones on a machine. I focus on arms, abs and glutes.

I walk or run for 45 min.

Total time: 1.15

[FeatsofClay]

I walk approx. 6 miles a day and do isometrics. My bodyfat is just under 3 %. Some of that is, of course, genetics.

[Pigs in Space]

I walk approx. 6 miles a day and do isometrics. My bodyfat is just under 3 %. Some of that is, of course, genetics.

3%???!!!?!?!???!!!

No way man.

[FeatsofClay]

That is what the guy with the pinchy thing told me, I am pretty sure. Not that I couldn't be wrong...

I am pretty much just muscle and bone...none to heavy on the muscle. :)

[Xavier Lang]

3%???!!!?!?!???!!!

No way man.

The only time I saw him in person he was very very low body fat. I tried to give him some of mine, but it just didn't happen.

[FeatsofClay]

The only time I saw him in person he was very very low body fat. I tried to give him some of mine, but it just didn't happen.


When you folks visited I was weighing about 177-178, I am currently sitting at about 171, possibly on my way to 165.

[Atropine Mama]

When you folks visited I was weighing about 177-178, I am currently sitting at about 171, possibly on my way to 165.

:eek:

SAMMICH! Somebody get this man a sammich, quick!

[FeatsofClay]

:eek:

SAMMICH! Somebody get this man a sammich, quick!

Not till I make weight! I MAY just be entering a few tourneys this winter. :D

[Droid101]

Used to get to the gym five times a week, doing a run for 15-30 minutes, then high-weight low-sets for just about every muscle group.

Been slacking due to injury and malaise lately, but I still get to the gym 2-3 times a week. I'll get back up to five, and basketball season starts in September so I'll be doing that one or two times per week as well.

[Limper]

When you folks visited I was weighing about 177-178, I am currently sitting at about 171, possibly on my way to 165.

So are you going to post those thinspiration pictures of yourself soon?

[FeatsofClay]

So are you going to post those thinspiration pictures of yourself soon?

My doc says I am healthy as a bear but if you wish to come slice an apple on my hipbones feel free. :)

[Dark Jezter]

My fitness routine:

On Mondays and Thursdays I lift weights for my chest, back, biceps, and triceps.

On Tuesdays and Fridays I lift weights for my thighs, calves, hamstrings, and shoulders.

Every day excep Sunday I do abs and cardio.

Sunday is my day off.

[Dawnstar]

I just bought a pilates and yoga tape and hope to start that this weekend. If I can do that and keep with it, it will be a really good thing.

[Northcott]

So what's your fitness routine?

Heavy lifting 3x a week... Monday, Wednesday, and Friday ideally, but family matters or work sometimes have me shifting things by a day or so. I play softball in a rec league once a week. With this next cycle of training, I'll be adding in two additional weight-training days on Tuesday and Thursday, doing light weight speed work.

I'll probably resume periodic sprint practice once I get this issue with shin splints resolved. Until then, I settle for the sprint work I do at softball games.

[Glass]

Right now, I'll do a run around the block about once a week(I should do it more but I absolutely hate running), 250 pushups a day and 250 situps a day. I should do some isometric exercises too, my arms need some work.

[Northcott]

Are you doing running to improve aerobic endurance, or are you doing it to burn fat? If the latter, sprints have a better fat-burning effect, give you an excellent cardio workout, and take less time.

[Glass]

Either, both, neither. I was just kind of running to run, for general health. I'll have to try sprinting though; thanks man.

[Northcott]

Sprint 40 meters at top speed. Rest 2-3 minutes. Wash, rinse, repeat. If you're not sucking wind, you're obviously not putting in a real effort. It'll hit the hamstrings hard, too.

[Snatch]

Moderate weights 3 times a week with light to moderate cardio workouts in between - depending on my work schedule and family life. At the very least I hit the gym 3 to 4 times a week with some combination of weights and cardio. At this point, I'm mainly maintaining my body - although I'd like to lose about 10 more pounds overall.

[doc]

I've tried to do a routine and get back in shape, no push ups :( but I'm up to 20 situps

[Glass]

Sprint 40 meters at top speed. Rest 2-3 minutes. Wash, rinse, repeat. If you're not sucking wind, you're obviously not putting in a real effort. It'll hit the hamstrings hard, too.

I'll have to do that, and trust me, I'll be sucking wind. I have good lung capacity but running takes a lot out of me.

[Northcott]

I'll have to do that, and trust me, I'll be sucking wind. I have good lung capacity but running takes a lot out of me.

Sprinting takes it out of even the best-conditioned athletes, man. :) Ever notice that they have oxygen tanks on hand at the 100 m dash in the Olympics?

[Snatch]

Sprinting takes it out of even the best-conditioned athletes, man. :) Ever notice that they have oxygen tanks on hand at the 100 m dash in the Olympics?

It ain't leet until you're puking in the street!

Sprinting and deadlifts are the only two exercises I have ever done that have made me want to throw up after. Yes - I probably was going too hard.

[Northcott]

It ain't leet until you're puking in the street!

Sprinting and deadlifts are the only two exercises I have ever done that have made me want to throw up after. Yes - I probably was going too hard.


Sets of 15-20 rep squats with a heavy weight, where you have to take 3-5 deep breaths in between each rep for the last few. That'll do it, too.

I also used to periodically do a really simple workout of weighted chin-ups, weighted dips, and leg press, one right after the other without rest, with weights that I could only handle 6-8 reps on. That'll destroy you in record time if you put max effort into every set.

Normally I wouldn't recommend leg press over squats, but if in this case the safer option is best.

[Glass]

Sprinting takes it out of even the best-conditioned athletes, man. :) Ever notice that they have oxygen tanks on hand at the 100 m dash in the Olympics?
Actually, I hadn't noticed that. Interesting, and good to know.

[Snatch]

I also used to periodically do a really simple workout of weighted chin-ups, weighted dips, and leg press, one right after the other without rest, with weights that I could only handle 6-8 reps on. That'll destroy you in record time if you put max effort into every set.


Yeah...I could see that as a puker set.

[Iron Jenny Kidd]

Still doing the bellydancing 3 times a week and doing about 40 min of pilates on the off days.

I have yet to lose a pound but I have a slimmer waist and softer hips, my shoulders are more defined as are my leg and arm muscles. The biggy is my calf muscles, though. They were a tight ball just under my knee last fall and now they are longer and leaner and my foot pain has vanished. I have the same legs as my mother and I may be able to avoid the surgery she's had on hers by continuing my routine of stretching.

[Pigs in Space]

That is what the guy with the pinchy thing told me, I am pretty sure. Not that I couldn't be wrong...

I am pretty much just muscle and bone...none to heavy on the muscle. :)

I'm not ain't saying you're not ain't skinny or not man.

I'm just saying that the bodybuilders that drop heaps of body fat in preparation for competitions get down to around 6%, and they can really only keep around there for a few days. And while they are that skinny, they look all ropy and gross - you know what I mean.

I'm surprised you aren't dead.

I'm somewhere around 12% and I got a bit of ab action going on...

[FeatsofClay]

I'm not ain't saying you're not ain't skinny or not man.

I'm just saying that the bodybuilders that drop heaps of body fat in preparation for competitions get down to around 6%, and they can really only keep around there for a few days. And while they are that skinny, they look all ropy and gross - you know what I mean.

I'm surprised you aren't dead.

I'm somewhere around 12% and I got a bit of ab action going on...

As I don't really understand the whole calculation I cannot speak clearly on it, I just know what doc told me. I recently did a stress test and he was a bit shocked that I could go so long on "my reserves."

Numbers aside, I am a skinny sumbitch. :)

[Glass]

As I don't really understand the whole calculation I cannot speak clearly on it, I just know what doc told me. I recently did a stress test and he was a bit shocked that I could go so long on "my reserves."

Numbers aside, I am a skinny sumbitch. :)
Doc? Dear god, where did he touch you? Do you need to talk to someone, man?

[Ergeheilalt]

I started running again this week! I went out and got new running clothes after my old ones had me looking more like a moving circus tent. My goal is to go out and run for 40 minutes each night before bed five days a week. I took last night off since my legs were cramped and readjusting to the stress of running.

Since I flopped out of the fitness challenge, I've been doing 150 sit ups each day and as many pushups as I can manage (fluctuating between 60 and 80).

[Lady Fury]

My current fitness routine is limited due to the heat. I hate the heat. When it cools down, I'll start back up. I try to hike every weekend and on the busy week days, work has me running up and down several flights of stairs which has really improved the shape of my ass.:p

[Northcott]

I'm not ain't saying you're not ain't skinny or not man.

I'm just saying that the bodybuilders that drop heaps of body fat in preparation for competitions get down to around 6%, and they can really only keep around there for a few days. And while they are that skinny, they look all ropy and gross - you know what I mean.

I'm surprised you aren't dead.

I'm somewhere around 12% and I got a bit of ab action going on...

3-5% is standard for the elites. Cutler won the last Olympia with a claimed level of around 3%, at a bodyweight of 260-270, iirc. At that low a bodyfat some people develop pain in the bottom of the feet when walking, feel freezing cold even when it's warm outside, etc. One of the NFL running backs a few years ago was considered a minor medical marvel because his bodyfat was around 4% year-round, without any (immediate) ill health effects. He was also likely drug-assisted, given the level of muscularity maintained.

Caliper tests can be highly accurate, but it's also easy to bugger them up. They also don't take into account the fat stored inside the body, measuring only that just under the skin. For most people this gives a fairly accurate reading, though it can still be off by several percentage points. In people who are extraordinarily lean who manage to get through without health problems, chances are they've got a sufficient intra-abdominal fat store to help the cause... though one would think that the lack of subcutenous (sp?) fats would still cause rather noticeable problems with heat loss in the body.

Chances are that Clay's reading is off by a few points due to one factor or another, given that he reports being otherwise healthy. :) It's no biggie. In the end it's all pretty subjective, and great individual variances are possible. Some people can get down below 10% bodyfat and still show no abs. Some show them at 14% or more. Dude's just freaky lean.

[Maynard G. Krebs]

I do twenty laps in the pool of our apartment complex every other day.

[FeatsofClay]

3-5% is standard for the elites. Cutler won the last Olympia with a claimed level of around 3%, at a bodyweight of 260-270, iirc. At that low a bodyfat some people develop pain in the bottom of the feet when walking, feel freezing cold even when it's warm outside, etc. One of the NFL running backs a few years ago was considered a minor medical marvel because his bodyfat was around 4% year-round, without any (immediate) ill health effects. He was also likely drug-assisted, given the level of muscularity maintained.

Caliper tests can be highly accurate, but it's also easy to bugger them up. They also don't take into account the fat stored inside the body, measuring only that just under the skin. For most people this gives a fairly accurate reading, though it can still be off by several percentage points. In people who are extraordinarily lean who manage to get through without health problems, chances are they've got a sufficient intra-abdominal fat store to help the cause... though one would think that the lack of subcutenous (sp?) fats would still cause rather noticeable problems with heat loss in the body.

Chances are that Clay's reading is off by a few points due to one factor or another, given that he reports being otherwise healthy. :) It's no biggie. In the end it's all pretty subjective, and great individual variances are possible. Some people can get down below 10% bodyfat and still show no abs. Some show them at 14% or more. Dude's just freaky lean.

Yeah, what he said. :p

[Sobek]

Up until May, my routine was 2-3 trips to the YMCA every week. Those consisted of a half-hour on the eliptical, and most of the weight machines. The normal list was curls, bench, lat pulldown, crunch, reverse crunch (or whatever the machine is called), twists, butterflies, triceps, and hip sled.

I say until May, because that's when I got side-tracked by a long-hours project at work. I almost had my routine back, then it was pregnancy and new baby related stuff. I finally made it back down to the Y once this past week. I've lost 30+ lbs. or so off most of the arm exercises and didn't bother with the legs after I ran. No wonder I felt like such a panzy during the fitness challenge at NTL.

[pandiculator]

I visit the gym every day for an hour and a half, all cardio on a...running machine that is not a treadmill.

Alas, this will end soon, as I am moving again Wednesday, and will no longer have access to the clubhouse.

[Morbidity]

I do weights once a week (upper body) and cardio 2-3 times a week depending on how busy I am.

The gym has just bought all new equipment and the new calory counters on them have halved the calories that I'm supposedly burning off during my exercise. It's very depressing. ;) Surely they could have paid a bit more and got the counters which tell you that you're burning off lots of yesterday's chocolate frenzy!

[doc]

My work out is work, plain and simple

[Utrecht]

Weights 2-3 times per week (work dictates whether i get the extra day in) - alternating between upper and lower body

Raquetball on Tuesday

Soccer for about 3 hours on Friday

Running one other day


What I do need to do is get better at stretching - in the last year or so, I have noticed that if I don't fully warm up I pay for it for weeks. In fact, I have a nagging hip injury caused by me stretching for a ball in a soccer game.

The thing that I have to start working on harder is my core - it will elevate both raquetball and soccer - plus eliminate the bit of fat around my gut.

I am down about 5 lbs and 3% body fat this (to 185 and 18%) over the summer - so i am happy with the progress (been doing this since April when I realized that just playing soccer once a week would kick my ass)

[Northcott]

The thing that I have to start working on harder is my core - it will elevate both raquetball and soccer - plus eliminate the bit of fat around my gut.

Spot reduction doesn't really work, man. Just watch your nutritional intake, continue to exercise, and you may find that belly fat is fading.

It may not, however. Belly fat, especially once you're in your 30's and beyond, is notoriously hard to be rid of. This may be due to increased cortisol (stress hormone) which packs on the belly fat specifically -- if this is the case, then de-stressing (through whatever means) may help reduction.

It may also be decreased testosterone levels and/or increased estrogen levels -- the two often go hand in hand. If that's the case, then simple steps can be taken to bolster your testosterone level; ensuring you get enough sleep at night, restricting your weight workouts to heavy, compound movements, and perhaps supplementing with a good Zinc+Magnesium blend.

[Morbidity]

It's true spot reduction doesn't work. One of the bizarre things about losing weight is how it happens everywhere. If you wear a ring of any sort, a month or so after starting to get yourself in shape you'll notice that it's really loose. As much as you might want all the weight to come off your middle it comes off everywhere including your fingers and toes.

All women would love it if you could do spot reduction. Imagine everytime you put on weight keeping the increased bust size but losing the massive thighs!

[Northcott]

Heh. Imagine the effects yo-yo dieting would have on society. :D

Fat tends to come off in the reverse order you put it on; that is, if the first place you gain fat is in the thighs, that's the last place it'll disappear from. The 'stubborn areas' in other words.

This is something of a generalization, as some other factors can affect distribution of adipose tissues; levels of cortisol and testosterone can be tweaked by stress, nutrition, sleeping habits, age, etc.

[Utrecht]

Spot reduction doesn't really work, man. Just watch your nutritional intake, continue to exercise, and you may find that belly fat is fading.

Oh, I understand - which is why those ab machine commercials are humerous.

I guess I spoke incorrectly - I have found that my core muscle strength has not advanced as quickly as the rest - and need to ensure that I devote a little extra effort to it - does not matter how well defined your biceps are if you get lower back from a game of soccer......

[Northcott]

Oh, I understand - which is why those ab machine commercials are humerous.

I guess I spoke incorrectly - I have found that my core muscle strength has not advanced as quickly as the rest - and need to ensure that I devote a little extra effort to it - does not matter how well defined your biceps are if you get lower back from a game of soccer......

Ahhhh. Yeah. For what it's worth, even if you've developed your core, you can still end up with lower back soreness from repeated bursts of sprinting if you're not careful. I periodically get the same from softball games, on those days where I don't remember to tighten up before taking off.

[Utrecht]

Ahhhh. Yeah. For what it's worth, even if you've developed your core, you can still end up with lower back soreness from repeated bursts of sprinting if you're not careful. I periodically get the same from softball games, on those days where I don't remember to tighten up before taking off.

It is that being careful thing that is getting me - I just turned 36 this year - and it is the first time that I have started to feel age - before I could warm up and go. Now I have to warm up for the warm ups - and ensure that I actually focus on areas to ensure that they are getting the development that I need.

Oh, and Ibuprofin is my friend now :)

[Snatch]

I just turned 36 this year - and it is the first time that I have started to feel age - before I could warm up and go. Now I have to warm up for the warm ups - and ensure that I actually focus on areas to ensure that they are getting the development that I need.


Fuck I hate aging! :mad:

I'm only 32 and I realize that I'm not quite as spry as when I was 22. :(

And I'm still in good shape.

[Utrecht]

But I have to say, that bing in shape makes aging a lot more tolerable!!!!

So the pain is definately worth it.