Posted: 7/3/2010 10:24:30 AM EDT
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About 2 months ago I started a thread asking for running tips, since I wanted to loose some weight. Well, since then I've lost about
20 pounds, from running and weight resistance exercises 3 times a week. And eatting extremely well. Went down 7 pant sizes  Most of the exercises have some form of pushup type form in them, or are a full body work out.
Do any of you know good core exercise that do not require bands or anything? I went from 190 to 170. Thought id be happy at 170 but i need to rid myself of my beer gut 
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Introduce yourself to yoga. But core exercises won't help you cut weight (which is what you mean by beer gut). Doing a bunch of ab exercises won't do a thing if you have the fat covering those muscles up, if you're going for the aesthetic route. You have to keep doing cardio and burning the fat. Never forget to neglect exercises that work your obliques or exercises that neglect your back (back extensions should be a great baseline). Keep up the good work!!
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Quoted: Introduce yourself to yoga. But core exercises won't help you cut weight (which is what you mean by beer gut). Doing a bunch of ab exercises won't do a thing if you have the fat covering those muscles up, if you're going for the aesthetic route. You have to keep doing cardio and burning the fat. Never forget to neglect exercises that work your obliques or exercises that neglect your back (back extensions should be a great baseline). Keep up the good work!! All true....and yoga is no joke! (the L-sit is yoga IIRC) |
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Well, for the past month-month and half I have not been running
since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. |
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Quoted: Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. |
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Quoted:
Quoted:
Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol |
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Quoted: Sure, it will be fine.Quoted: Quoted: Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol But you're seriously going to get better weight loss results by just running/biking/rowing/swimming for 30 minutes. And p90x will make you even more tired than you are now. ;)
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Quoted:
Quoted:
Sure, it will be fine.Quoted:
Quoted:
Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol But you're seriously going to get better weight loss results by just running/biking/rowing/swimming for 30 minutes. And p90x will make you even more tired than you are now. ;)
Getting energy to go outside after work is pretty damn hard. When I was on night shifts i had 50x more energy. Not sure why. I could swim, pool has been open for awhile. Yet to use it. Once I'm back on nights I'll start running again, until then I need some good indoor workouts lol. |
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Quoted: Quoted: Sure, it will be fine.Quoted: Quoted: Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol But you're seriously going to get better weight loss results by just running/biking/rowing/swimming for 30 minutes. And p90x will make you even more tired than you are now. ;) I would disagree to a point, P90x is ok, but there isn't much weight lifting with it. There is also some evidence out there showing HITT can actually produce better weight loss results than just straight cardio (Crossfit and P90X both would fit in this category IMO). Maybe I'm being picky, and you're right in that it will be "fine" but I think there are better results to be had from crossfit, more specifically crossfit endurance. I switched over to the endurance site WOD's lately and have been very impressed with the quality of the workouts. |
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http://www.crossfitendurance.com/index.php?ts=1278054000 CFE is geared obviously more towards endurance, but has a fair amount of weights, short metcons (HIIT) and is very good for overall fitness. There are 2 workouts on this site, the anaerobic endurance workout (bottom right) which can be done 3-6 days a week, then the endurance WOD (middle top) which can be done 2 times a week or more. http://crossfit.com/ Also very good for overall fitness, but I have not been really happy with the workouts lately hence my switch to CFE. Both programs are tailorable and scalable to any level of fitness. This stuff works too, especially with a decent diet. I'm about 10 years older than most of my Marines and I can smoke all but one or two any day of the week, even the ones who do P90X (and I am NO natural athlete, I have to work HARD). |
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Quoted: I'm still convinced on the train of thought based that when it comes to weight loss, with the ultimate goal being dropped pounds, the best route is consistent 30-minute or more sessions of cardio. When it comes to building endurance and functional fitness, I refer to HITT.Quoted: Quoted: Sure, it will be fine.Quoted: Quoted: Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol But you're seriously going to get better weight loss results by just running/biking/rowing/swimming for 30 minutes. And p90x will make you even more tired than you are now. ;) I would disagree to a point, P90x is ok, but there isn't much weight lifting with it. There is also some evidence out there showing HITT can actually produce better weight loss results than just straight cardio (Crossfit and P90X both would fit in this category IMO). Maybe I'm being picky, and you're right in that it will be "fine" but I think there are better results to be had from crossfit, more specifically crossfit endurance. I switched over to the endurance site WOD's lately and have been very impressed with the quality of the workouts. I've never been in a condition to where I've had to lose weight and test out the methods, but it makes sense to me from a biochemical standpoint. I would think HITT would target your glycogen storage and lactic threshold, but there's something to be said about long-distance cardio that convinces the body to change its fueling methods (to fat burning). At any rate, I'm just saying that if he does something like p90x, he probably won't lose the weight as efficiently but it will get him in better shape. And that's multiplied 10-fold with CF as far as fitness goes. And I was more concerned about his "energy levels." He may find it easier to do simple cardio until it brings his energy up and he can challenge himself with the other programs. Which reminds me, your food choices will definitely affect your weight loss! Don't forget. Make good choices.
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Quoted: Quoted: I'm still convinced on the train of thought based that when it comes to weight loss, with the ultimate goal being dropped pounds, the best route is consistent 30-minute or more sessions of cardio. When it comes to building endurance and functional fitness, I refer to HITT.Quoted: Quoted: Sure, it will be fine.Quoted: Quoted: Well, for the past month-month and half I have not been running since I was put on 12 day day shift, i just don't have the energy on this shift. But 3 days a week, I do 3 super sets of exercises, which 3 of the exercises get my heartrate going pretty good. The other 3 exercises are core based. Do any of you know any weight resistance type stuff that is also cardio based? I'd start running again but after 12 hrs of standing packing pills, 4-5 days a week, i barley have enough energy to do this stuff. On the off days I lift weights. I only have a few hand weights. Crossfit and crossfit endurance is a good mix of cardio and weights. I've been thinking about p90x, would that fit the bill? lol But you're seriously going to get better weight loss results by just running/biking/rowing/swimming for 30 minutes. And p90x will make you even more tired than you are now. ;) I would disagree to a point, P90x is ok, but there isn't much weight lifting with it. There is also some evidence out there showing HITT can actually produce better weight loss results than just straight cardio (Crossfit and P90X both would fit in this category IMO). Maybe I'm being picky, and you're right in that it will be "fine" but I think there are better results to be had from crossfit, more specifically crossfit endurance. I switched over to the endurance site WOD's lately and have been very impressed with the quality of the workouts. I've never been in a condition to where I've had to lose weight and test out the methods, but it makes sense to me from a biochemical standpoint. I would think HITT would target your glycogen storage and lactic threshold, but there's something to be said about long-distance cardio that convinces the body to change its fueling methods (to fat burning). At any rate, I'm just saying that if he does something like p90x, he probably won't lose the weight as efficiently but it will get him in better shape. And that's multiplied 10-fold with CF as far as fitness goes. And I was more concerned about his "energy levels." He may find it easier to do simple cardio until it brings his energy up and he can challenge himself with the other programs. Which reminds me, your food choices will definitely affect your weight loss! Don't forget. Make good choices. All good advice here. I tend to lean towards the method of building at least some muscle to more efficiently burn fat, rather than just running all the fat off, then turning out weak. With a good diet HIIT type training will shed fat like you wouldn't believe! (while maintaining a good amount of muscle). ETA- this works best with a low carb diet IMO because as you said, it can cause your body to burn fat for fuel. Really, any of the 3 methods will work...we're probably splitting hairs here lol. |
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Tons and tons of ab workouts. Just incorporate a shit ton of exercises:
* leg lifts (focus on using your abs vs. your thighs) * hello dolleys (again focus on using your abs vs. thighs) * crunches (laying on the ground and bringing your chest to your thighs and your thighs to your chest) * crunches x2 (same as previous but provide a twist to your body as you come up, forcing yourself to use your abs differently) * more running with excellent posture (running with great posture for long periods provides me with a posture that LASTS) And, you can always do more exercises, such as being on your side, holding yourself up with one arm/elbow, and using your obliques to lift your side up. Most ab exercises are about just doing an exercise that WORKS your abs. I usually stay away from platforms that lock my legs since they usually allow me to cheat and use my quads to help pull myself up. That doesn't work my abs. So, everything I do has to allow me to focus on my abs, versus cheating. |
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Quoted: Quoted: Planks and side planks work for me. I've just started practicing basic yoga poses. I did plank for awhile, went from 30 seconds to 2 minutes for each of the 3 sets i did of it in a few eeks. Surprised but i really didn't like the work out lol. Go figure - I experienced the exact opposite. Eliminated my back pain ( compressed disc ) , and along with a sound diet, ripped my abs up pretty good. Try the clean & jerk perhaps? That's a good one. |