OT: Home workouts
Completely off-topic, please delete if you feel this is unnecessary.
I sit in front of a computer all day at work, then do the same once I get home as I teach online and am working on my dissertation. Sitting has taken its toll on me, so I've been looking to start a home workout routine. Been doing pushups and struggling with chin ups, so I figure it's time to start actually following a routine.
I've been looking at the workout programs at the beachbody website, considering one of the p90 workouts or body beast. Anyone have experience with these workout videos, or have any recommendations for a good routine to follow at home with dumbbells and a pull up bar?
Get P90X and a set of selectable dumbbells. I go through bouts where I have to work from home for personal reasons and without it I'd be both out of shape and unbearably stir crazy.
Hammer, Chisel, T25, HardCore22
If you have been sedentary - it might be better to start off with these prior to P90X
T25 is pretty hard on the knees - HC22 is less pounding
chisel really is a good place to start becasue it focuses on balance and core - which will serve you well as you progress into other workouts
I have had two friends who fully committed to P90X, and it was great but huge commitment
If you have time restraints these workouts are shorter(shortest to longest) and definitely make you stronger.
HC22
T25
Hammer - Chisel
More than anything- the food and drink you put into your body makes a huge difference.
I lost 30 pounds in 2 months doing Whole 30 - and all of my biometrics - BP, Cholesterol, BMI, Triglycerides were markedly improved.
Good Luck - and seriously - pick something and just do it
IF you eat correctly and do Focus T25 you will see results instantly.
Ive been doing Focus T25 for 5 weeks (just completed last week) and lost 11 pounds.
But I have to admit the workouts were simple and most of the weight loss has to be attributed to eating correctly. Mix in alot of greens and protiens with fruits and you'll see results
Crossfit
If butterfly pullups aren't your thing, don't incorporate them into your routine. Sub in kipping pullups, strict pullups, or L pullups, if those pass muster. All are a part of the CrossFit programming.
Kinda need to build a home gym to do crossfit at home.
i agree with the P90X recommendation. I've done that and T25 and found that I lost more weight and was more fit and strong overall with P90X than other workouts.
I can third the call for P90X, or even P90X2. I've really loved how they've worked out for me. Can't recommend it enough.
To the OP who doesn't have a ton of time, P90X might not be the most friendly. Each workout runs an hour+, and the yoga is like 1 hour 30 minutes. I have done P90, Insanity, T25. I like them all for different reasons. T25 was great, but went too damn fast. I think Insanity is a good medium between the two.
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I'll second the standing desk - much better for you in just about every respect than a tradition desk setup and even better, I have one of those that can lower to a normal level if you do need to sit down for any reason, which won't be very often typically. For my building specifically, we also have paths through the habitat out back, so we actually have walking meetings during the spring and summer too and people like me who do a lap around the building a few times each day too.
Walking meetings are a really cool idea to encourage activity. I wish the company I work for would encourage good health more other than doing stuff on your own time. My business is full of obese lazy people (at least when it comes to exercise), and health isn't ever a topic of concern among those that are further up the food chain. Bet it would stir a few laughs if I brought the idea up, but I think businesses that require a lot of desk/meeting time should start getting involved in more open-minded ideas that encourage activity and good health while on the job.
Great concept. Thanks for the idea.
make sure to get a gel mat of some sort to save your knees.
also try to move - if you remain standing in one position too long it can really wear on your knees.
Agreed, I usually take my shoes off as well which helps. Also you want to make sure your monitor is at the right height so you are not looking down at it. Last, agreed with the other commenter who said it's important to move around still, and don't be afraid to go back and forth between sitting and standing.
It really has changed my work life. I feel so much better at the end of the day - not groggy and tired like I used to. It's easy to not stick with it, but if you make sure to do it for a couple of weeks it will become your routine and then it's easy.
EDIT: "are not" looking down at your monitor.
Run three houses past your house on the sidewalk, don't go too fast, make sure your daughter can keep up. Then, run back three houses and dance around when you get back to your house for 10 seconds. Drink some juice. Next, run three houses in the opposite direction down the sidewalk. Again, running at a speed as to not distance yourself from a two year old who may or may not dart into the street. Turn back, run back to house and dance for 10 seconds. Drink beer.
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If you're looking to lose weight and just get in shape. P90X and Insanity work.
If you're looking to really push your limits, I suggest looking up calisthenics workouts on Youtube that are based off of gymnastics bar/ring work. Some interesting channels you should check out include...
FitnessFAQs
Barstars
Bar Brothers
Al Kavadlo
Sam Tribble
Fitness on the Run
Fortress
Scooby1961
Oh and stay the hell away from Crossfit.
Crossfit is awesome but you can't do it at home without building your own garage gym.
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I didn't follow the diet plan to the letter, but I did set a calorie cap and tried to make sure a reasonable percentage of those calories came from protein. If you aren't trying to GET SWOLL, BRO, you don't need to eat 10 chicken breasts every day to get the protein you need. Food is incredibly important in the whole process, though, so don't slack off on that aspect. You can work out until you're blue in the face, but you probably won't lose the weight you want if you eat like shit.
I hate the gym. And i hate working out for that matter. Never had to worry about that though because i used to play in a basketball league and a flag football league so i got plenty of exercise. But its been a few years since i've stopped playing in those leagues. So i had put on some weight since then. So back in the beginning of April i decided to cut out a lot of the shitty food i eat. And cut out pop. I've lost 18 pounds since April 2nd and i haven't gone to the gym or worked out once. Another 12 pounds and i'm down to where i was when i used to still play sports and be in excellent shape. I drive a lot for work so i'm sitting on my ass for many hours a day too and i was pretty surprised how well just eating healthier helped the pounds slide off.
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Switch to black coffee. It sucks in the beginning but you get used to it. And it's cheap!
Black coffee is the greatest non-alcoholic beverage in the world!
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Cream and sugar no....gatorade...that may be a different story
Harbaugh doesn't drink coffee. He gets all he needs from steak and whole milk.
with coffee and cream
Harbaugh might put a little coffee in his cream.
Yeah it was tough for me for the first week or so. But now i'm just used to drinking water and don't really think about drinking a pop. I also cut out a lot of bread. That helps too.
Lost 20 pounds with no other change over about 6 months. I didn't even gp strict Adkins, I would stick to whatver protein I wanted (even fried chicken) with a small salad for lunch and dinner, but I still drank milk and had cheese (which are not allowed on Adkins at first). I would even have a burger on the weekend, with bun, but no fries. I basically cut out chips (initially a big deal for me) fries, rice, bread (during the week) and potatoes, and that was it. Worked great.
I would predict that if anyone with even a somewhat reasonable diet just cut out refined sugars, they will see results. Pile that on top of a diet heavy in lean protein, vegetables and fruits, and you will see great results. Sure, it takes a lot of work to get into great shape, but its doesn't take a huge adjustment to get into good shape. Get rid of processed foods, which will cut out a lot of sugar intake, drink water instead of all other things (milk is fine, I just don't really like it) and some moderate excercise will make a huge difference especially if you stay committed. If there is some sort of regimen I would lean toward, it would be paleo but I have found that for me, just getting rid of sugar was a huge deal. Until you sit down and really look at how many things you eat/drink that contain a refined sugar, you don't really realize how simple that change can be and how much it can do for you.
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I have drastically cut my soda intake, as my HDL cholesterol is way too high (sugar has a huge effect). LaCroix is good, but depends on the flavor. I've found good flavors in Dasani and Schwepps.
Regardless, sparkling water is a good substitute.
I can't drink coffee and phased out energy drinks due to the sugar(needed more sugar to make coffee palatable). Now I buy the energy powders which are workout supplements such as ON Amino Energy(One I take every morning).
Low/no calories and I dare say healthier than an energy drink and doesn't make me feel like I'm dying of an ulcer like coffee does when I try to drink it.
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As a certified Health Coach for many years I applaud you. DIet is king with weight loss, exercise is additive. People that lose weight by changing their exercise only usually gain it all back because they're creating a deficit, but one that takes time and energy outside of what you'd normally do. When that time gets taken over or they get hurt what happens? They are stuck to the diet, because you eat everyday no matter what. Best to control that first.
Great work!
double post
Losing weight is almost entirely about diet. Exercising is good on its own for your muscles and joints.
Cutting out soda saves you a ton of money too.
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