Relearning

Solarus · 14-Jul-04, 12:41 AM

Hello all:

I am new to the forum, I was reading the place and it seems as if there is alot of helpful people here. Let me start by telling ya'll alittle about me:

I was a wieght lifter and football player in high school, along with doing alot of downhill mountainbiking. I got quite strong and large near my final year of high school, then I went off to college and wrecked myself good. I messed up my rotor and the rotor cuff in my right shoulder, not to mention the tendons. To make a long story short, my Dr. would not let me do anykind of workouts for 6 months, I got fat.... really fat. I didnt do much after that either... I just kinda hung up my bike and started going on my way in college.

Here it is March 04 and my grandmother asked me to loose wieght, she was worried about me. Until this time I avoided the scale because I knew that Iw as getting up there. It took her passing away later that next month for me to really start loosing weight, and I made a promiss to her that I would make myself healthy before I graduated in March 05.

I started loosing wieght by doing the Atkins nutritional approach. It has been working quite well to me, but then again I'm not a carb nazi and I do alow myself about 30-40 carbs a day. I am very insulin dependent.

To this date, I ahve lost 64 pounds, down to 262 from 326, but I am stalled at this size. I now wear a size 38, down from a tight 42, comfortable 44 and my shifts fit better too.

To get over this hump, I decided to join the local gym, while this has been ok so far (only 4 days) I am wondering by reading your forum, if I am doing things the wrong way. Currently, I am just hitting the treadmill for between 30 and 45 mins before work, because that's all the time I have durring my senior year. I did think about starting a lifting routine again, so I did a preliminary lift to see where I was at after so long, and I ended up being stupid and ripping my left bicep a bit. Needless to say, I ahve been working only the tredmill for the last 4 days.

I burn on average 500 cal's a day on the machine, and my daily intake is around 1800. Fitday says I should have about 3700, but I just cant eat that much, so I know that I will be loosing weight just by taking in less then I am expelling.

What do you all think? I know I'm not wasting my time hitting the cardio the way that I am, but I wonder if I should loose that last 40-50 lbs another way? I know that resistance training is the way to go.. but I just cant do that right now.

Any trainers out there that can help me work up a program to start working out again? I'm more then eager to relearn and get back into a physically fit mountain biker again.

Real time talk is always better then email, but I can be reached at either:

Obsolete2538 - AIM
Richard_Janney@hotmail.com - MSN / email

And ofcourse here.

I look forward to responces from you all, and thank you for reading my long intro

-Richard

**Lady C** · 14-Jul-04, 06:19 AM

Quote:

Originally Posted by Solarus

I know that resistance training is the way to go.. but I just cant do that right now.

Why? That would be the best way to get the next 40-50 lbs off.

Try reading these.
Slimming Down
Workout Timing and Diet Tactics
2000-calorie meal plan
density of muscle vs. fat

3-Day Split
Warm-Up Lifts
Intensity & Progression

Solarus · 14-Jul-04, 12:17 PM

Well, te reason really is time. It takes me twice as long to get a good workout when doing resistance training, and being in my Senior year of college, I cant exactly spend a whole lot of time in the gym.

Then there is the whole I'm injured at the moment, but will be starting to actually lift as soon as I can.

**Lady C** · 14-Jul-04, 01:00 PM

I can't understand why it takes more time. I workout everyday before work and it takes 45 min no matter if I am doing aerobics or weight lifting. Make your routine fit within the window.

Solarus · 14-Jul-04, 01:50 PM

Could you post your workout routine so that I can take a look at it? that would be helpful. In the past each time I would lift it would take between 1.5 hrs and 2 hrs, depending on the muscle area worked. (legs always took more time, as I was a football player and mountain biker)

I am also looking into being able to sustain long periods of time on my mountain bike, uphill.

camerashy · 14-Jul-04, 04:36 PM

dude.

get back on that bike. i too am a mountainbiker...although more dirt/street orientated than downhill...as where i live is rather flat. it does wonders as cardio i lost a STACK load of fat. and gained muscle. no weights, just biking. and tiny diet tweaks.

**Lady C** · 14-Jul-04, 08:46 PM

Careful what you ask for

This is my weeks routine - This is all you need. Intensity will have to keep increasing to keep getting gains.

day 1
A - chest & shoulders
chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell
day 2
aerobics
day 3
B - back, traps & triceps
lat pull-down, cable (seated)
back row, cable (seated) or rows (barbell or dumbbell)
triceps extension, dumbbell (lying)
triceps press, zbar (lying)
traps shrug (standing)
day 4
aerobics
day 5
C - quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)
hamstrings deadlift, barbell (standing, stiff-leg)
biceps curl, zbar (standing)
biceps curl, alternating dumbbell (seated)
calf raise, dumbbell
day 6
aerobics
day 7
r e s t

Do three sets of each exercise. To start pick a weight that you can do around 8 reps for each set. When this gets too easy or you can do 15 reps, increase the weight next time. Keep a log to help track your performance. Your aerobics should be 20 min or so to start and work your way up to 45 min. I would do them as intense enough that you are dripping when you finish.

Solarus · 15-Jul-04, 12:33 AM

Thank you

I am meeting with the personal trainer at my gym tomarrow morning (I am making him come in at 5:30, he doesnt like that

) I will use this as a base to start my workouts. I currently do 45 mins of cardio a day, and that gets me really sweating, but feeling great after

Camerashy - I would get back on the bike... but it's currently in such a state of disrepair that I can not afford to fix it

.

Solarus · 15-Jul-04, 12:41 AM

But I will be fixing it as soon as I get some free money!!

rrouleau · 15-Jul-04, 10:09 AM

Yeah just get back at it. Yeah my workouts last from 45 mins to sometimes shorter. Whatever you can fit in you schedule then do it. Anything will help. The workout that Lady C suggested would be a great workout and wouldnt take too much time if you put your mind to it. Glad to see that your back into the swing of things.

**Firehawk** · 18-Jul-04, 02:07 PM

Solaris, was just noticing your goals listed in your signature. Your deadlift should be much higher than your squat. FYI

Or, at least it generally is

.

Solarus · 21-Jul-04, 10:30 AM

Usually, yea... I know. But I have a pretty bad shoulder injury that doesnt allow me to do deads as big as I would like. Which also keeps me from doing the correct form on some things.. which is not happy either, so I have to find different ways of doing the same excersize, that doesnt involve too much downward pressure on my right rotator. Oh well, it seems to be working so far.

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