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?
Insanity works for me too. Tightens the core and other areas....who doesn't like a Tight End?
Most cost effective, practical and versatile home gym equipment: bodylastics.com
However, P90X provides motivation and guidance, which is important for success.
You could use both.
Home workouts aren't really my thing, I'm a personal trainer so I spend 40 hrs/week in the gym. But the most important thing is that you find a workout that you like so you can stick with it. That's the biggest problem with home workouts, no accountability. People buy the videos and then stash them away. But if you make it a point to spend ~60 minutes a day, 5 days a week on exercise, plus change your diet (I assume that needs improvement too, it always does) you will see positive results. I've actually seen people bring their home workouts to the gym. Set up their laptop or phone and do them right there. We laugh at them but honestly it's better than not exercising so more power to them.
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Do quick feet (stutter step in place as fast as you can) for 20-30 minutes straight, no stopping. Every 20-30 seconds, drop flat to your stomach on the floor and get back up as fast as you can.
In no time, you'll either give up on exercise or be in pretty good shape.
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I bet you could do it. But after a few minutes those feet won't be so quick.
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with activities lasting over 3-4 minutes
http://www.bodybuilding.com/fun/anaerobic-aerobic-training-methods.htm
Note the
The specificity of training principle - It is best for training to simulate the movements and energy demands of the sport of the athlete (Harman and Pandorf, 2000)
Three energy systems serve the athlete. Two anaerobic
The anaerobic system is utilized in all-out efforts of exercise lasting up to one minute. There are two anaerobic power systems available to the body:
- The Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system, and
- The anaerobic glycolysis/lactic acid system.
The ATP-CP system is used for efforts lasting less than 10 seconds; while the anaerobic glycolysis system powers efforts longer than 10 seconds, lasting up to a few minutes (McArdle, Katch & Katch, 1991).
and the one aerobic
The aerobic system, also known as aerobic glycolysis, powers continuous steady state exercise longer than three to four minutes. In the aerobic system energy (ATP) is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle (McArdle, 1991).
point out typos, but I love "hangry". When I get hungry, I get irritable. I might start calling that mood hangry.
Well, that just shows how clueless I am. Love the term, typo or not.
it's basically free and is also good to alternate b/w weight days if you are doing weights.
Even better than running is sprinting. Just do 10 100m sprints with a 60-120s break in between and you'll be toast for a few days after a measley 12-22min workout.
"They" say that sitting all day can literally take years off of your life, even if you do active cardio later in the day. So try to stand up every 20 minutes or so and walk around. Do some knee-bend squats, or standing lunges every half hour or so just for 1 minute or two. Do 20 pushups and then get back to work. Also a standing desk may be a good option as well.
Personally I try do to 120 pushups a few times a week in sets of 20 with a short rest between sets. Lately I have started going to the gym for weights too and also run a couple of times or cycle when its warm. There is also a 100lb heavy bag that is on a stand on my back patio.
Hitting the heavy bag for 5 or 10 minutes full out is an incredibly great workout. It also will get you ripped up like you would not believe. I use an Iphone Boxing App and set it for 5 rounds of 2 minutes each with a rest between rounds. This totally kicks my ass. There is a reason why professional boxers are usually ripped and muscular.
Here is a pic of me last year at age 45. I was hitting the heavy bag 4X a week and doing some pushups between rounds on the bag. Thats it, no weight or cardio. This got me bulked up pretty quickly. I am now about 10lbs lighter than and more cut than this due to a healthier diet and less calories.
Hitting the heavy bag is completely underrated work out. If you can find one...hit it. Its also great for kicking too.
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Me likey.
/flirt
You missed something though. He said that photo was a year ago. Here's his recent photo.
You say that you are struggling with Chin Ups. You fix that by cheating your way to the top and then doing negatives. Basically, start at the top and hold on for as long as you can all the way to the bottom....fighting the whole time until you are fully extended.
This works the chin up muscles very well and you will be able to do them sooner than later.
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One thing I would invest in is a "power tower" at home. Most gyms or outdoor fitness areas have them (I hit one along Lake Mi in Chicago). If you can bang out 300 reps between pushups, dips, and pull-ups you will feel it. Okay, maybe start at 200.
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A good workout I got from a guy that is really simple is:
3 pull-ups
6 push-ups
9 manual body weight squats
30 second plank
Repeat this cycle for 30 minutes
After a while you can change it up a bit, but it is a workout that doesn't look like much "on paper " but will definitely kick your ass at first.
Good idea on staying active if your job causes u to be sedentary. Sitting is the new smoking. You have to stay active.
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pretty sure sitting isnt gonna give you lung cancer
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if you can do chins you are already ahead of 90% of the population. pushups do the one armed variety if you can. start against the wall and wrk down to the ground. read bill philips book "Body for Life." It's old but still the best starting point to looking like a triathlete. I am almost 50 and have abs so it can be done. Good luck.
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Same here. I would sya, though, that if you are just starting back up, maybe T25 is better as it's just not as hard on you right away.
completely agree on that
but overall i think jumping straight to insanity max 30 and using modifier at first is the most cost effective option, especially considering that T25 is $125 and insanity max 30 is $80
Good point. I didn't consider cost. Usually I buy a different challenge pack every year so you basically pay half price for everything (which is still plenty but less than a gym membership).
Bongcep curls.
that much cocaine and a lot of strippers... keeps him moving...
jdon