Workout help

[Titansfanmjfink]

I'm having trouble getting a good routine together for my goals. I want to lose weight and try to maintain my strength. I weigh about 315 and am 6'1. So needless to say my legs are naturally pretty strong cause of the weight they carry and my upper body is on par w/ them (except maybe my shoulders).
I'd like to try to develop a weight workout to maintain my strength level as my weight drops, preferably a circuit routine. I figure between my running and a circuit routine I can increase my cardio a lot at the same time as maintaining strength (I don't want to put on much muscle at this point, my main concern is dropping weight/fat).
I have available to me a Weider powerstack (can do leg extensions/curls, bench, butterfly, leg press, pull downs, and some other high and low pulley exercises), free weights (crappy plates 2x25lbs, 4x10lbs, 4x5lbs for a dumbbell and barbell), and a punching bag. Any ideas?

[AMMO22]

I don't know of any particular routine, but I can point you in the right direction. Do a google search for workout routines, special forces workout routines, navy seals workout, etc. You shouldn't have a problem finding something that will help you and possibly be interesting. Staying motivated is the main key, good luck.

[brendanhm]

I'm having trouble getting a good routine together for my goals. I want to lose weight and try to maintain my strength. I weigh about 315 and am 6'1. So needless to say my legs are naturally pretty strong cause of the weight they carry and my upper body is on par w/ them (except maybe my shoulders).
I'd like to try to develop a weight workout to maintain my strength level as my weight drops, preferably a circuit routine. I figure between my running and a circuit routine I can increase my cardio a lot at the same time as maintaining strength (I don't want to put on much muscle at this point, my main concern is dropping weight/fat).
I have available to me a Weider powerstack (can do leg extensions/curls, bench, butterfly, leg press, pull downs, and some other high and low pulley exercises), free weights (crappy plates 2x25lbs, 4x10lbs, 4x5lbs for a dumbbell and barbell), and a punching bag. Any ideas?

Im 180 pounds, and ive got like 9% bodyfat....ill tell you what works for me..

-swimming(REALLY GOOD!) Try and swim half an hour NON STOP, so like if you do front crawl, getting tired and want to stop. DONT, just do sidestroke or breast, just keep going. Try and do at least 10 lenghts FC before going onto breast or side..

-running, i try and run a 1.5 miles every workout.

This is pretty much all the cardio i do...my secret being alternate swimming and running. So like one workout you run after, and then the next workout go for a swim after.

As far as workout, DONT WORRY ABOUT PUTTING ON MUSCLE! Just work out really hard at the gym make sure your sweating. Heavy weights all the way.

I usually work out for an hour or more..then go for a run or swim after.

Also take a thermogenic (fat loss pill)...they burn fat, and give you energy. I take rapidlean, i get it at walmart.

Yeah and join a gym...nothing expensive, some community centres have dirt cheap prices. my university was like 50$ for the year. no need for 600$ at Premier or anything like that

The navy seal training manuel is excellent as well...i use that on my weeks off of creatine, when im on the stuff its mosty minor cardio and weights.

[kazz]

There's 2 types of muscle and you should work both. Don't do the same thing everyday, have 2-3 workout plans and alternate b/w them. Always give yourself a day or 2 off every few weeks.


Here's some links ~ http://bodybuilding.about.com/

http://www.menshealth.com/cda/articl...0012281eac____

There's plenty of sites.

[Mike1986]

You're really not going to maintain a whole lot of strength if you're doing a lot of cardio and losing size. It's either you're getting bigger and stronger or you're getting smaller and weaker; can't get big and cut at the same time.

If you can pull your anaerobic heart rate up to an aerobic level by the way you lift weights then you're getting the best of both worlds at the same time. The way people do cardio nowadays really isn't that good. 45 mins on an exercise bike is a waste of time; the body gets so acclimated to that particular workload (if not training with an intensity technique like intervals) that by the time that 45 mins is over you aren't burning any calories whatsoever. Resting 25-30 seconds between sets and keeping good paced reps will also help to involve the 2 types of muscle fiber another poster was talking about- red and white fast and slow twitch.

So you should really try and get an aerobic workout from an anaerobic routine based around compound lifts like squats, deads, chins, military press, barbell rows, clean and press as much as you can because it is just as good as doing actual cardio and you get more work done. If you want to sweat a little extra then hit the bag in between sets or go for a run when you're done.

Don't forget either that it's really 90% about eating and good gains aren't built in the gym; they're built in the kitchen.

[Titansfanmjfink]

What do you think of this circuit?

Pushups: max 1 min

Squats: max 1 min

Pulldowns: max 1 min

Jog: 3 min

Military Press: max 1 min

Leg press: max 1 min

Bicep curls: max 1 min

Jog: 3 min

Tricep extensions: max 1 min

Calf Raises w/ weights: max 1 min

Leg press: max 1 min

Situps: max 2 min

Crunches: max 2 min

Its only 20 minutes but for my condition it gets my heart rate way up and keeps it up. I usually do that 3 days a week and run 2-3 days a week.

[Titansfanmjfink]

Ok so I went running today. Today was mind of a marker to see where I was. I went to a local bike path and ran/jogged/walked a mile and a half. It took me 19:00 to do. This wasn't my 100%, I'd say about 80-85%. So that's seven minutes off what I need for the academy which starts at the end of August but doesn't have the final test till December. And considering it was about 40 degrees and this was nothing but hills, I'm not freaking out. I figure on an indoor flat track i could shave a decent amount of that. But I do have one question, when I needed to catch my breath and walk I would walk a downhill so I could run the uphills, does this sound like the best idea if I have to walk?

[brendanhm]

How about instead of walking to catch breath you just really slow your jogging down?

I wouldnt start walking anytime soon, 7 minutes is alot to cut off really. Even by december.