Any advice on a work out expiriment....

by Tuesday 6 Replies latest jw friends

  • Tuesday
    Tuesday

    I recently came up with an idea for a work out expiriment and I'm wondering if I could have everyone's opinion on it.

    Since moving to Louisville I haven't really had time to do a proper work out at all with training 4 days a week along with a full time job. I'm lucky if I can get an actual workout in 2 times a week. So I was thinking of ways to get in shape without having to go to the gym. My plan is to do 1000 push-ups, sit-ups (regular crunches probably), squats, and calf extensions. I'm going to build up to this over several weeks, right now I'm struggling to do the 100 push-ups, but I think in 10 weeks I can build to this goal. So my question to everyone:

    Do you think this work out will result in a pretty cut up specimen, or will it just look average?

    I figure if the work out does work, hell I'll write a book about it (if Jared can make money off eating Subway sandwiches to lose weight I can use this LOL)

  • UnConfused
    UnConfused

    Jack LaLane did pretty well with them

  • Brother Apostate
    Brother Apostate

    Assuming you are working out with no weights, only calisthenics:

    1,000 pushups is a good daily goal- Start out doing as many as possible, with lesser sets throughout the day. Make sure you vary the position of your arms from wide to narrow, and the height of your arms and legs by placing a platform, or not under one of them- ex: toes high, hands on floor, hands high, toes on floor, hands and toes on floor. (A reasonable goal for each set is at least 50, so 20 sets throughout the day will get you there. With time, you might start the day doing 100 at a clip, at the end of the day you might only get 30-40 cranked out per set.) A set of push-up grips, comes in handy, although not necessary:

    Don't ever do situps- crunches only. Again, 1,000 crunches is a good daily goal- but mix up each set- a set of forward (normal) crunches, followed by a set of left crunches (legs pulled up to left side), followed by a set of right crunches (legs pulled up to right side), alternating crunches (bring left knee to right elbow, bring right knee to left elbow, repeat), followed by a set of rolling crunches (need a wheel with a handle on each side:

    and knee pads- get on knees, place wheel in front of you, grab wheel by handles, push in front of you until abdominals are extended (keep them tight), then use abs only to pull wheel back towards your knees until you aren't feeling your abs work anymore- repeat. (A reasonable goal for each set is 50, so 20 sets throughout the day will get you there.)

    I would caution that you should purchase a hyperextension bench and do them as well- 50 per set, at least 5 sets per day. It is not good to work your abs while not also working your lower back- all opposing muscles must be worked or you are asking for trouble:

    1,000 squats would also be beneficial (don't squat past the point where your thighs are parallel with the floor, keep hands on hips or on back of neck)- or, you could skip the squats and run 4-6 miles everyday, or alternate with bicycle riding 15-25 miles each day. (A reasonable goal for each set is at least 100, so 10 sets throughout the day will get you there. You should be able to build up to 1,000 without stopping in a manner of months if you stick with it.)

    As for calf extensions, they are completely worthless without heavy weight- the heavier, the better. Most calf extension machines go up to 1,200 lbs. Without the weight, skip them, they'll do nothing.

    This routine will show results in a week, with very noticeable results in 3 months if you stick with it 5 days/week, and watch what you eat.

    BA

  • Tuesday
    Tuesday

    This is very helpful Brother Apostate (just noticing your initials would be BA), I'm doing sets of 50 each now with just 2 sets at night. I'm struggling at about 45. I'm definetly feeling soreness in my calves from the calf extensions, it feels like it's working well but given what you said I know when I do them at the gym I need to put alot of weight on it. Maybe I could do jumping jacks instead. I'm trying to get it so that I wouldn't have to go to the gym at all but look like I'm in the gym all the time. I'm going to try for 7 days a week, and I'm basically going to double my efforts every week. The hundred reps is fairly easy right now and I'm not feeling it too much, I'm hoping once I get into the 500 area it's going to burn like an MF'er.

  • jaguarbass
    jaguarbass

    IHeres my opinion, for what its worth,

    Your about 27? How cut up are you before you start? How lean are you to begin with? I've been going to the gym all my life and talking to people I meet that look good. I also talk to lean cut up people when and where-ever I meet them. Some people are naturally lean and look cut up. Some people look that way without working out.

    If you write a book and vigorusly promote it. Initially it will sell proportinately to your promotion. If it gets to the point of being a big seller its momentum will be carried by positive reviews on sites like Amazon.com.

    Your metabolism and age will contribute to your ability to cut up. I would think with most people cutting up has more to do with diet and caloric intake over a prolonged period of time and a short time than your physical work out. I go to a big gym 5 days a week. And those with excess weight around their abdomen seem to far outnumber those that wear a tank tops and look cut up. Body builders go through extreme dieting in the weeks before a competition and they also attempt to hold very little water prior to posing. Is that healthy? Since we are mostly water.

    At your age you are probally as lean as you are ever going to be and loosing it dayly. To maintain any leanness you have you have to watch your diet. You need to find out how much you should weigh for your height and size, google it.

    I am 5'10 medium build. One site based on Metropolitan Insurance tables say I should be max 160lbs.

    When I got married at 19 I weighed 145, I had a six pack. Today at 54 I weigh 199lbs. I look good for my age. But I'm about 40lbs from a six pack. A couple of years ago. I doubled my work out for 90 days and got down to 170 and I was still 10 to 15 pounds and extreme dieting for me away from a 6 pack.

    What I'm saying is what I see. Diet is the most important factor to being lean. You need to do the math. Protein, vegetables and fruit, low carbs. If I was really serious I would have mixed vegetable rather than a potatoe. Forget the french fries or any fried food while your on your quest to leanness.

    Another point, If I want to weigh 170lbs, my target weight based on tables, I have to average 1700 calories a day for however long it takes me to get there. If you are serious, you need to do the math and write down everything you eat. Myself if I am starting at 199lbs and I want to get to 170lbs thats 29lbs at 2lbs a week thats 14 1/2 weeks thats 3 and a half to 4 months of dedicated dieting. For me to weigh 199lbs to start that means I have been averaging 2000 calories a day plus I have been working out 5 hours a week. I need to cut 300 calories a day or 2100 calories a week from my intake. I could add an extra hour to my work out. 5 hours a week x 500 calories = 2500c's. Thats sweating and moving for 2 hours a day. Very little time to look in the mirror. I could stop drinking on the weekend 150calories x 12 drinks = 1800 calories.

    You being in your mid 20's should not be as far from your base weight as I. But, still in my opion it boils down to mathematical formulas. I do 4 to 5 hundred ab crunches and roman chair leg raises a day 5 days a week. Still I have to weigh about 160 to 170 for my abs to be seen.

    Dont fall for, you can weigh more because you have big muscles. The gym is full of men with big arms and big guts. And having a v shape will make you look biger.

    Gyms are big business because everyone is trying to look good and feel good. I think if you want to reach your goal you have to do the math, work out and hit your ideal weight.

    If you are freakishly big, which I doubt without steroids. You will still see your leanness appear as you approach your book weight.

    Specifically, regarding your question, if you do what you propose and obtain your stated exercise goals and dont up your caloric intake, you will look better than you do today before you start. And in achieving that you will have embraced some of the principals which I have gone over without taking the time to do the math.

    Good luck.

  • Tuesday
    Tuesday

    For the quick answers I'm 5'10 and I weigh 178.

    That's about as good of a shot as I have access too, you can already sort of see my abs there, and my biceps are about 20" around. My shoulder width is fairly large too, my doctor tells me I should weigh more than I do, but if you look at the books I should be almost 20 lbs lighter.

  • jaguarbass
    jaguarbass

    I would bet if you do a thousand push ups a day for 10 weeks you would have more deffinition. Are you going to rest in between days? I cant lift weights everyday, it hurts and your body rebuilds when you rest.

    Good luck, Post your after picture.

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