i want ideas :]
cardio, resistance training.. you can even go into what you eat
&&i would appreciate it if you told me your results or what kind of shape your in
thankks
lol.. um, i meant specifically WHAT cardio you do, WHAT resistance training you do ect…
thanks
{ 9 comments… read them below or add one }
5’8”, 143 lbs – trim
Work out 6 days a week.
s/t/h – 90min cardio, usually stairmaster 30 min, eliptical 30 running 30 min
m/w/f – 90 min weights, whole body
1200 calories on cardio days – healhty meals
1500 calories on weight days – healhty meals
uh.. 130 5’5″ um 1000 cals. a day
run, squats,lunges
There’s cardio, circuit training, resistance training, weight training, etc…
I eat alot of protein (chicken, fish)
alot of Whole grains, Omega 3′s, Fruits, Veggies, Wheat, Fiber etc..
NO sugar. NO Sodium, NO Carbs
I take Fish Oil (it has omega 3′s–removes fat from the body), I take CLA (builds muscle and removes body fat), Amino Acid (gives you energy & good for the muscles), Glutamine (good for the joints), Multivitamin.
The only thing I drink is Water & Green Tea. Sometimes I drink something called STACKED it gives you energy before you workout. & I drink ISOPURE after my workout (it has NO sugar and NO Carbs and it had 40 grams of Protein.
& I read the Nutrition Facts for EVERY SINGLE item.
5’7 145 pounds, very good shape, i have to be in shape since i play varsity tennis for my college, I don’t have a choice haha
cardio 7 days a week for 60 mins
lifting 4 times a week for about 30 mins
ab workout 3 times a week
i also eat pretty well, lots of veggies and fruits, not a lot of sugar, trying to get more protein tho, and carbs!!! and the biggest thing i would say is STAY HYDRATED i drink about 8 bottles of water a day
MWF- 60 minutes cardio- 30 on the stationary bike on a level 4-5 resistance.
TTH- Weight training, total body conditioning. 30 minute walk on treadmill, moderate pace.
I’m getting there! I am down 20lbs, I am still fat for my height, but I eat healthy and follow my exercise program strictly and the weight is coming off!
-push ups everyday,
-jog wednesday & friday
-monday chest
-wednesday back/abdominals
-thursday legs/shoulders
-saturday biceps/triceps
-sunday off
-I eat everything in sight, and am in pretty good shape and improving.
My routine is very intense 2 hr weight training/bodybuilding
Here it is cardio i dont do nothing now
Day 1-Back
Lat pulldown 5 sets
Barbell rows 3 sets
Dumbbell rows 3 sets
Cable rows 3 sets
Machine rows 3 sets
Reverse pec-dec 3 sets
Hyperextentions 3 sets
I add in deadlift 1 or 2 times/month
Day2-Shoulder
Miltary press-4 sets
Machine shoulder press -4 sets
shrugs barbell and dumbbell-6 sets
Lateral raises-3 sets
Front raises-3 sets
cable raises-3 sets
Day 4-Chest
Flat bench-3 sets
Incline or decline bench-3 sets
Cable flies-3 sets
pec-dec-3 sets
dumbbell pullover-3 sets
Day 5-Legs
Hack squat machine-4 sets
Leg press-4 sets
Leg curl-4 sets
Leg exten-4 sets
Calf raises-6 sets
Day 6-Arms
Close grip bench-4 sets
Tricep exte-3 sets
Dips-3 sets
Bicep barbell curl-3 sets
Dumbbell curl-3 sets
Preacher curl-3 sets
Abs are done 2-3 times/week i do 3 sets of crunches,reverse crunches and cable crunches.
Ok, well i’m 17, and have currently been exercising via resistance training for about 2 years now. I don’t really have a set routine, i mean, i train sensibly but i don’t waltz around the gym with a clip board and pen. Although, i tend to train major muscle groups such as chest, back and legs earlier on in the week, thus for one, gets them over and done with! and two, i think at the start of any week, ones energy levels are so much higher in comparison for instance, a friday afternoon. But that’s just me! As far as cardio is concerned, i make an attempt to wake up that little bit earlier to take my dog for a walk! if all fails, i use the elliptical for 20 minutes after my workout, and after a serve of branch chains of course:)
That’s pretty much it! See ya.
This is my routine at the gym, 3 days a week:
Stretching – 20 min
Warm up – Skip Rope, 3 rounds (3 min each, w/ 1 min rest inbetween)
Weight Training:
Clean and Press – 2 sets 8 reps
Squats – 2 sets 12 reps
Pull overs – 2 sets 8 reps
Bench press – 2 sets 6 reps
Good Mornings – 2 sets 8 reps
Barbell Curls – 2 sets 8 reps
Stationary Bike – 40 min
Treadmill – 20 min
Cool down – Stretching 20 min
Days I don’t go to the gym, 2-3 days a week:
Stretching – 20 min
Skip rope – 2 rounds (3 min each, 1 min rest inbetween)
Heavy bag – 7-9 rounds (3 min each, 1 min rest inbetween)
Skip rope – 3 rounds (3 min each, 1 min rest inbetween)
Abs: At least every other day or 3 times a week
Side Bends – 4 sets of 20 reps
Leg Raises – 4 sets of 20 reps
Sit-up twists – 4 sets of 20 reps
26 y/o male.
Height: 5’8″
Weight: 160-165 lbs.
8.5% body fat, Resting HR 39 bpm