workout routine

I work pretty long hours and am on my feet all day, so the last thing I ever want to do after work (especially during winter) is schlep to a gym and workout. But, it's a necessary evil, I like to eat but I also like to wear nice clothes. I sadly did not inherit my mom's fast metabolism genes, which went to my brother instead. So, I managed to find an elliptical trainer that doesn't take up too much room in my small apartment and alternate between that and my yoga and pilates dvds at home. I also try to walk as much as I can. Of course, at the end of a 12-hour day I'd rather tuck into a bowl of microwave popcorn and watch a Gossip Girl marathon, but I find that when the equipment is right in front of me, it's harder to make up excuses.

Hope you find something that works for you, good luck!

You need to decide to give an hour....yes, 1 hour per day....to the gym. Yea, it's tough some days when you're dragging ass after work, but it's worth it bro. The alternative is not pleasant.

I started doing Ashtanga yoga a few weeks ago, and it is the best thing ever! Well, at least for me it is. It looks so easy and simple, but it's really a challenging full body workout if you do the movements strictly.

I've been going to regular gyms in the past and tugged at the weight machines and climbed countless flights of stairs... I never really enjoyed it.

1. Find fun activity
2. Get out perform recently found fun activity regularly

Any recreational exercise is good to go. You have to make time for whichever one suits you best.

I like the weights and have been working out for a long time. Our gym has many different types of classes with instructors that cater to all types of people, shapes and ages. It's simply a matter of decision.

If you're going to get only one piece of equipment, get a quality rowing machine like the Concept2. It's simply the easiest way to get in a full body strength and aerobic (especially aerobic!) workout in the shortest amount of time.

I had a Concept2 at one time--it is really a great rowing machine. I think the only other total body aerobic machine is a Nordic Track.

In reality, no machines are needed, though. Yoga and body-weight resistance exercises can get your heart rate up for extended periods. The "big four" classic exercises are: push ups, chin ups, crunches and squats/lunges. These will work every major muscle group in your body, and because they are not on machines, all your stabilizer muscles work too.

I need to exercise too...I am mostly at a desk, and it really is not good.

Wunderbar ! Ashtanga is great- I have been doing it for several years now. " Do your practice and all is coming... " Sri K Pattabhi Jois .

I am very into my exercise and I think that 1 hour a day is good 4-6 days a week,

I love my weights ,cardio ( cycling ) and my yoga practice.

Spot on, Asha. Those are solid useful exercises you can do almost anywhere though you'd need a bar for chin ups. I'll add one more: the plank. Works better as a core-strengthening exercise than crunches imo.

When I had a deskbound job I used to frequent the gym and do contact sports like martial arts but now that I work shifts, on my feet for hours, I found it tough to find the energy for exercise. Momentum is a gd friend to have but right now it's really working against me.

I don't workout..

If you're looking to lose weight, you may want to first look at your diet. I was lifting weights regularly and getting more muscular, but still had a bit of midsection flab that I couldn't lose. I did elliptical machines for a while (I hate jogging) and lost a little, but not as much as I'd hoped.

What really helped was reading the book "The Abs Diet." I went to the grocery store and stocked up on all kinds of healthful food to help me-- and it worked. I lost flab and had a ton of energy from the new foods I was eating. I also realized how some of the foods that I HAD been eating were contributing to my fatigue. So changing my diet was huge.

I'm still lifting weights but I hate cardio-- so I bought some hockey skates and started ice skating at a local rink almost daily. I skate for a few hours before I lift. It helps burn calories, but you're in a cool environment, so you don't even feel yourself sweat. Plus it really tones your legs and buttocks. Also, it helps your balance. And there are always new techniques/skills to learn, so it never gets boring.

I tried to "diet" casually, but it didn't help me at all-- actually a few times, I probably gained flab. You really should check out "The Abs Diet" and it will change the way you look at putting food into your body. I cut out all soda/diet soda/energy drinks and had more energy. I started buying berries and almonds to snack on and now I love eating fresh fruit. Most people don't realize just how much of what they consume is junk food. So if you're looking to lose weight, look at your diet first. I used to be skeptical, but it's true. That's the number one piece of advice I can give you.

Good luck!

I run about 5 miles every day. It maintains a decent level of fitness and certainly keeps any excess weight off. Also use a rowing machine for toning purposes. Usually steer clear of junk food.

Liar, liar, pants on fire Adam !

Re .diet. I maintain a low fat diet as often as possible - but I don't 'diet' as such. It's a lifestyle to me.
I usually do weights before cardio to burn off glycogen and then on to cardio to get to fat burning. I know there is controversy over this but it seems to work plus I don't need to warm up to get on my bike after doing weights.
Yoga resets my body after all the exercise.

WOW! This is a great idea but I think a daily workout can be a daunting idea to someone just starting out. 3 times a week is a great goal and if eventually you do more than that, fantastic. A lot of workout plans fail when very high expectations are set at the get go. Just remember, you have to start somewhere!

The most important thing is that you find something you enjoy. If I had to run or bike for my workouts I would never do a thing. But I found my joy with weights and yoga- to the point where I NEED to workout. Go to a few gyms, interview trainers until you find a comfort level you like. Investigate yoga, cardio, weights, dance class, swimming- who knows what passions you could awaken?

If I miss a workout due to work (real estate is umpredictable and demanding) my sleep is negatively affected and I am very crabby

Just remember you are feeding your body, soul and mind when you care for and love yourself


HAH! Liar!!

Since diet has been mentioned a few times now, I say: do what works for you!

For example, I could never eat low fat with lots of fruit and grains. I'd struggle with hunger and constant cravings, not to mention rollercoaster blood sugar.

I stick to a low carb, high fat diet instead, and cook practically everything myself using natural, organic ingredients. Works great for me!

I am gearing up for a sprint triathlon in May, so most of my spare time is spent either running or cycling or (ugh) swimming. This becomes slightly more complicated when you consider that I only eat fresh fruits, vegetables, dairy, and meat--i.e., no processed carbohydrates of any kind, including complex sources like whole wheat pasta and brown rice. You wouldn't believe how much grapefruit and spinach and Greek yogurt and turkey it takes to make up the ~6000 calories a day I need to maintain my weight at 195lbs (I am 6'3", by the way).

To the OP: You absolutely have to define your goal(s) clearly, whether it is losing ten pounds to completing an Ironman, and then briefly mapping out a (reasonable) timeframe for accomplishing it. Keeping track of progress is also essential; otherwise, you cannot be sure what is working and what isn't.

Diet is the single biggest determinant of whether you achieve your goal or not. Most of your energy will come from what you eat, regardless of how much body mass you end up losing through exercise. Some of the suggestions upthread might be useful in learning which kinds of foods offer benefits beyond caloric supplement but you can always do your own "research" online. I happen to eat a lot of nuts (almonds, Brazil, macadamia, pecan), blueberries (frozen, in smoothies), fish (tuna, salmon), and celery. Some things will work for you and other won't (cottage cheese is a great diet food but I have decided I don't like it. Oh well). I also take a men's multivitamin, fish oil and flaxseed oil (both omega-3s and other stuff, perhaps a little overkill) but supplements are meant to do just that, namely, supplement your (excellent) diet.

I do not know how much of my exercise regimen will be useful to you but I do interval training either once or twice a week with the aid of a heart rate monitor (which, by the way, may be the best investment I have ever made). There is a lot of information about IT and HRMs online, but again, it may not fit into your goals. If you want to know more, let me know.

Mostly though, exercise has to go from something you merely do to becoming a part of who you are. And as with fragrance, it is most satisfying when you do it for yourself and not for anything or anyone else.

re: food - If you can, put yourself in a frame of mind that is completely anti junk food. It isn't hard. If you start seeing that crap for what it is - energy-sapping, teeth-rotting, artery-clogging, chemically processed, salt-infused, industrial glop - you really have no desire to eat it. Avoiding the french fries isn't a sacrifice anymore.

re: exercise - The hardest part is starting every day. I know there are usually several reasons you don't feel like working out, even if you find an activity you enjoy. Personally, even on days when I don't feel like exercising, I am immediately happy I made myself get going once I do. As Nike says: Just do it!

Another suggestion: if possible, find a time when it's more convenient to work out than not to work out. I work out immediately after work, and it allows me to skip rush hour and cut my time sitting in the car in half. Be strategic!

LiveJazz has it in a nutshell !
And 'just do it' ...get moving ,never stop moving.

Start walking! No special equipment needed. Can be done anywhere, at anytime. Shoot for 20 minutes every day and you'll be off to a great start!

Hey Speed, lots of good suggestions on here already, but here's my two cents, anyway.. I've been doing this P90X thing for the last six months and I'm very happy with the results. Maybe you've seen infomercials for this? I haven't followed the program to a tee or anything because it is a 7 day a week commitment at 45 to 90 mins a pop. I do it three to four times a week and it has still challenged and changed my body! It's actually fun, too, lots of variety-- kenpo, jump training, good old-fashioned weights (with the option of bands, if that's more feasible) yoga, core training... here's the website link, if you're curious. http://www.beachbody.com/product/fit...ode=P90XDOTCOM

Right on. One thing about the book that did get on my nerves a little bit-- it's chalk full of stupid statistical "Men's Health-like" tibits like "Researchers at the Bangor Community college found that people who eat two servings of Swiss chard twice a week are 60% less likely to get eyelid cancer," I find the amount of those "stats" very grating. But beyond that, the book WILL help you realize how much of a factor diet is to your health and physique. You'll get into the practice of eating so well most of the time that you'll lose the impulses to constantly eat heavy foods-- and then when you allow yourself "cheat meals" when you can eat anything you want, you won't feel guilty, because you know it won't wreck your plan. Once you finish the book and have been on the plan for a while and get results, you can ease off a bit because you'll be more in touch with your body and you'll have developed an inner sense of good habits. Combine good diet with working out and you'll be in great shape soon.

Keep us updated!

1. At the sound of the alarm, roll over and stretch left arm.
2. Hit snooze button.
3. Sleep 10 more minutes.
4. Keep eyelids open when the clock alarm goes off again.
5. Continue willpower by getting out of bed banishing all troublesome thoughts until first cup of coffee.

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Well, when I was going steadily to the gym I did a cardio workout by walking at an incline on the treadmill-- between sets.

I empathize with Indie, I really don't believe in running unless something horrible is chasing you.

My favorite free weight exercise was the deadlift. ( Though one may talk a bit like Conan the Barbarian from the pump for a few minutes after a set)
Good book if you can skip the ads and other b.s. is " Power to the People" by Pavel Tsatsouline, look up the reviews at Amazon.
And if you need inspiration to keep going: http://www.oldtimestrongman.com/stro...ghty_atom.html

Cheers,

Mario

Try to do some cardio and free weights. The strength training will maintain muscle and speed up metabolism. Also keep switching your routine because the body adapts to training!!

I recommend Tikki Barber's workout book. I have had more results with it than anything I have tried. I think it's called Tikki Barber's Pure Hard Workout.

I got many positive comments when I went back to my hometown for Thanksgiving after almost a year away. I'm 42, about 6'1 and about 202 lbs. I wish I weighed 190, but evidently I have been swapping some fat for muscle.

I use weights for about an hour a session, just 3 days per week. Doing some squats is the key for me. Nothing heavy, just 4-6 sets of many reps, plus bench press, incline bench, military press, curls, triceps pushdowns, lat pulldowns and crunches. About 4-6 sets on each, 6-12 reps. And push yourself.

My new jeans are 34/32. Best I've been in years.

I've been doing P90X for about a year and a half. I've gotten to the point where I do some of it modified (I live in a second floor condo, so plyometrics isn't what my downstairs neighbor would enjoy). I've gotten to the point where I skip yoga because it bothers my hip a little.

Like I tell a lot of other people, don't focus on weight. If you do, especially depending on the type of work out routine you get into, you will be sorely disappointed/frustrated because you're going to misconstrue results. I'm a good example. I started in decent shape and weighed 221 going on three years ago. I started with a bowflex and was up to perhaps 230-235 by the time I started the P90X routines. I'm now 250. Muscle weighs more than fat, so take measurements like fat percentage or what not... The scale truly is deceptive. It may not lie, but it's not going to tell the whole truth.

Good luck!

I also have the same problem as you. I'm also just in a cubicle the whole time. So more or less, what I do as workout nowadays is brisk walking(for my calves), umm, sit ups for my tummy and push ups for my arms. I do this every morning. It may be slow progress but it helps me a little since I don't that much time to go a gym regularly. =)

If anyone wants to get into running, check out the couch to 5k program on coolrunnings.com. I have always hated running, but a few years ago I started doing it just to have a more challenging cardio workout. In a few weeks you can work up to running 3 miles or more if you want to. Now I actually don't mind running and look forward to it. Normally I workout 5 days a week and rotate what I do: 3 days cardio, light weights/sculpting, abs and upper body weights or pilates. I have a pilates performer which I've had for maybe 14 years or so and love it. It's really relaxing to me, but you can totally feel it. I have no desire to set foot in sweaty, smelly gyms, so I am happy to work out at home and invest in some equipment. I think the key is just finding stuff you enjoy doing to start and then push your self harder once it starts feeling easy.