What is your basic work-out routine?

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abbadabba

Joined: Apr 09
Posts: 204

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Posted: 31 Mar 2018, 19:57
I go dancing twice a week, which burns 400 calories an hour. I lift weights once a week and sometimes twice (should be twice). Right now that is all - weight loss is 80% nutrition, my trainer told me, so I focus on food intake.
Every day is a new day.
Phil.tx

Joined: Sep 16
Posts: 46

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Posted: 01 Apr 2018, 00:58
Dynamic Tension. Free weights are great until you sustain an injury. You will sustain an injury eventually. I got severe tendonitis in my elbow after going too heavy doing barbell rows, looking back, really stupid thing to do. It took years for the pain to completely subside.
HardDaysKnig...

Joined: Mar 18
Posts: 8

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Posted: 01 Apr 2018, 07:59
With some exceptions, I follow a weightlifting protocol as outlined by McGuff in Body by Science. So, I lift weights once-twice a week. I use a super-slow technique, monitor/record time under load with a stop watch (rather than counting reps) and do only one set (rather than the traditional three), and move from machine to machine as rapidly as possible. The big five: shoulder press, pull down, chest press, row, and leg press. To those I add a few others: leg extension, fly, bicep, calf. Rest is essential, and McGuff recommends a full week as necessary for recovery. (I do twice a week usually just because I want to but it's not best.) Apropos Phil's comments (and even though he mentioned free weights, and I use machines), injury is possible and this protocol plus adequate rest, is designed to lower the risk. Proper form and the speed of the lift are critical in avoiding injury. I have yet to sustain any injury following this approach.
Slayer of Dragons, Breaker of Chains
Poketrainer

Joined: Jan 18
Posts: 13

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Posted: 02 Apr 2018, 20:50
60 minutes of Barre
60 Minutes of Pilates
30 min Kettlebell workouts + finisher (2xweek)
15 min HIIT (3xweek)

Weight loss has been steady, and the schedule works with my life.
equinelove

Joined: Mar 18
Posts: 5

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Posted: 24 Jul 2018, 18:18
I am a healthy weight, looking to improve energy and live a healthy lifestyle!! I am a runner, equestrian, and love Pilates! I love animals, and have 2 amazing dogs, as well as a Quarter Horse! I believe in a clean diet, and doing your best, and not letting little things ruin my day, I do mediation to help with mindfulness, and go to mindfulness classes! I enjoy having chocolate, as well as fruits and veggies, and believe that balance is key, I eat when I feel it is necessary, and try to make good decisions about my food! I am also a yoga instructor, as well as an equestrian instructor, but am also attending college! I wish everyone the best of luck on their journey to happiness and peace with their bodies!! Do not let weight define you, and don’t let little things ruin your day!! #LOVE YOUR BODY
Skag_HT

Joined: Jul 18
Posts: 1

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Posted: 01 Aug 2018, 05:47
First thing cardio.
I warm up with a brisk walk.Then Take a run increasing the distance everyday whilst maintaining a constant fast speed. I do as many as i can but always try to beat the last days distance even if just by a metre. Start of June i could barely do 1 football field now i'm on about 7 (+/- 2.1km).Once i cant go further i rest for about 2min then finish with a 200m sprint.

Then 30-60min Body-weight exercises.
I always do pushups, pull-ups, dips and leg raises. I always try to increase the amount i do every day, so for instance today i did 40 pushups i plan to increase this to 45 by Friday (start of July i could barely do 5).I then Combine this with 6 other body weight exercise's depending on what area im focusing on for the day (squats, lunges, rice-bucket training, planks etc.)

The Most important thing i learnt when doing an exercise thought no matter the type or amount is:

1. Technique/Form: "1 pushup done correctly is better than 100 done incorrectly". No matter how simple the exercise make sure your form is correct. If your not sure check out videos on YouTube or ask your trainer. I did 50 pushups a day at the start of this year with no results. After correcting my form i could barely do 5, but started seeing weekly results.

2. Push yourself: You won't see any results if you do the same amount of reps each day. Try to increase them every time you train, even if its just 1 more rep or 10 more metre's.

3.Rest is just as important as training. Make sure you get a good night sleep each day, and have 1-3 off days each week to recover.

4. If you can't do a particular exercise do an easier one that targets the same muscles and work your way up (e.g: I couldn't even do 1 pull-ups so i started with Australian pull-ups now im at 23 pull-ups.)
Phil.tx

Joined: Sep 16
Posts: 46

      quote  
Posted: 03 Apr 2019, 12:08
Phil wrote:
Dynamic Tension. Free weights are great until you sustain an injury. You will sustain an injury eventually. I got severe tendonitis in my elbow after going too heavy doing barbell rows, looking back, really stupid thing to do. It took years for the pain to completely subside.


I forgot to add martial arts; I do a lot of stretching and semi-aerobic karate kata, or as us 'Muricans like to call them, "forms", free sparring (which is a workout all it's own), heavy bag training, shadow boxing, yard work, gardening, and chicken farming!



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What is your basic work-out routine?
Phil wrote: Dynamic Tension. Free weights are great until you sustain an injury. You will sustain an injury eventually. I got severe tendonitis in my elbow after going too heavy doing barbell rows, l ...
by Phil.tx on 03 Apr 19 12:08 PM


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