sharpie;289834 wrote:Just started back in the gym this week. It's been a long time I'm not nearly as strong as I used to be. I'm sore beyond belief which sucks I used to only be sore half the next day now I'm sore for two days per muscle group. Hope that goes away in a month.
My goal is to lose 60lbs by vacation lol I have to lose an average of .5 lbs a day. I'd honestly be happy with 40 by then.
I do cardio first to get my heart rate going and warm up I always wear a hoodie to try to keep my body temp up and muscles warm. Then after cardio I lift I do a push and a pull with a major and minor muscle group(exp ill do chest which is my major group and a push then ill do biceps the same night which is minor and a pull). I do it at a fast rate to keep my heart rate up as I go
My focus lately has been lighter weights and alot of reps. Tonight will be chest and triceps and hitting the heavy bags with skipping rope for cardio.
“Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” - Bruce Lee
"In the spring you will bloom like your heart through the glass in the back of the ambulance. You turn and you turn and you turn down the street, one more turn, won't you come back to me? And as it turns, the red lights, they were turning into red roses, red roses. Red roses. I'm not giving up." - Steps Ascending by Thursday
Ok, my lower body is doing great and I need to focus on my upper body now. Anyone know some good exercises that don't need any equipment to help clean up my beer belly?
Waffles;290999 wrote:Ok, my lower body is doing great and I need to focus on my upper body now. Anyone know some good exercises that don't need any equipment to help clean up my beer belly?
Cardio. Try riding a bike or a lite jog for 20-30 min a day. Try to keep your heart rate around 155 bpm. Also do a core workout find one that isn't crazy and do it every other day it'll help thicken your mid section muscle wise and the cardio will help burn the fat off. I do a core workout twice a week once when I do chest and once when I do legs
sharpie;291003 wrote:Cardio. Try riding a bike or a lite jog for 20-30 min a day. Try to keep your heart rate around 155 bpm. Also do a core workout find one that isn't crazy and do it every other day it'll help thicken your mid section muscle wise and the cardio will help burn the fat off. I do a core workout twice a week once when I do chest and once when I do legs
I disagree to an extent.
New studies show that for burning body fat consistently, lifting weights using compound movements (moves that involve multiple muscle groups) for short, intense intervals not only burns more calories than steady traditional cardio work, it builds muscle and burns more calories at rest.
Zach my personal recommendation for working your upper body is to start with your own body weight. Do circuits of the following. Do ten reps of each move them immediately move onto the next move without rest until all are done. Rest 2-3 minutes and then start over. Do this cycle 3-4 times
Push ups
Chin up or inverted row if you have a pull up bar available
Prisoner squats
Bicycle crunches
Squat and jump
Mount climbers (if you do not have access to a pull up bar)
These moves involve all the muscles in your body, and when you activate more muscle fiber, you are burning more calories. As the muscle is broken down and torn through exercise, you will burn more calories at rest as your body rebuilds and recovers. Also, your lungs and heart gain alot of benefit from the constant motion; the work out above will have you huffing and puffing in no time. And since you're using your own body weight, you will build functional, usable strength and stamina.
“Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” - Bruce Lee
"In the spring you will bloom like your heart through the glass in the back of the ambulance. You turn and you turn and you turn down the street, one more turn, won't you come back to me? And as it turns, the red lights, they were turning into red roses, red roses. Red roses. I'm not giving up." - Steps Ascending by Thursday
Edison Carasio;291004 wrote:I disagree to an extent.
New studies show that for burning body fat consistently, lifting weights using compound movements (moves that involve multiple muscle groups) for short, intense intervals not only burns more calories than steady traditional cardio work, it builds muscle and burns more calories at rest.
Zach my personal recommendation for working your upper body is to start with your own body weight. Do circuits of the following. Do ten reps of each move them immediately move onto the next move without rest until all are done. Rest 2-3 minutes and then start over. Do this cycle 3-4 times
Push ups
Chin up or inverted row if you have a pull up bar available
Prisoner squats
Bicycle crunches
Squat and jump
Mount climbers (if you do not have access to a pull up bar)
These moves involve all the muscles in your body, and when you activate more muscle fiber, you are burning more calories. As the muscle is broken down and torn through exercise, you will burn more calories at rest as your body rebuilds and recovers. Also, your lungs and heart gain alot of benefit from the constant motion; the work out above will have you huffing and puffing in no time. And since you're using your own body weight, you will build functional, usable strength and stamina.
this is pretty much what i do, i just work some free weights in to it, a lot of squats, push ups, tricep push ups, mountain climbers and such. im not that big, but im pretty strong, lol.
You know what edison I didn't even think about recommending a circuit style workout. I used to do them a lot in high school now I don't because I go to club fitness and I don't think people want to see me running around doing jump squats and such.
I did see pretty good results when I did it in high school we'd do 20 or so min of circuit as a warm up before we'd roll.
Pure cardio like running or biking is a hobby, but for the goals Zach mentioned I think HIIT with his body weight (if he has no equipment at his disposal) will give him better results.
Pure cardio by it self burns calories, but it doesn't tighten or tone or build muscle and you ONLY burn calories during said activity, where as working your muscles burns calories during and for 36 hours after your last rep.
Edit for better accuracy.
“Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” - Bruce Lee
"In the spring you will bloom like your heart through the glass in the back of the ambulance. You turn and you turn and you turn down the street, one more turn, won't you come back to me? And as it turns, the red lights, they were turning into red roses, red roses. Red roses. I'm not giving up." - Steps Ascending by Thursday
