Joined a Gym

Demiurge

I don't know about that. Like aaharvel said, swimming is good as well. If you select weightlifting then you need to do lightweights with high intensity/speed, which to me is the same as doing some form of cardio...

Like Mac said, depends on your motivations. Weightlifting works even after the workout becuase you're still burning calories as your muscles repair themselves and form new muscle tissue. You're losing fat and gaining lean muscle mass.

Swimming is one of the ultimate exercises, though. It's very easy on the joints compared to running or jogging and you get a crazy workout.

aaharvel

Regarding weights- nothing beats that post-workout pump. That's when you start naming your veins!

Sami

Demiurge wrote:

Like Mac said, depends on your motivations. Weightlifting works even after the workout becuase you're still burning calories as your muscles repair themselves and form new muscle tissue. You're losing fat and gaining lean muscle mass.

Yes but it's not THAT great on your cardiovascular system. I'm 185lbs and could lift 300lbs on benchpress so I was in great shape, at least that's how I looked. I wasn't, I had to work hard to get my cardio back into decent shape. It's still not where I want it to be but I'm working on it.

aaharvel

try 300-500m butterfly. That'll make a man outta ya..
Out of shape or even so-so, you won't be able to walk for a week.

shack

aaharvel wrote:

try 300-500m butterfly. That'll make a man outta ya..
Out of shape or even so-so, you won't be able to walk for a week.

I swam in High School. I liked freestyle and backstroke. I just about drowned when they made me to do the fly. That stroke will definitely get you in shape.

Shizelbs

The fly is a ****. I think I can do it for about, oh, 20m tops.

MacLeod

Sami wrote:

Yes but it's not THAT great on your cardiovascular system. I'm 185lbs and could lift 300lbs on benchpress so I was in great shape, at least that's how I looked. I wasn't, I had to work hard to get my cardio back into decent shape. It's still not where I want it to be but I'm working on it.

But by weightlifting alone you are still working out your cardiovascular system. If you dont think so just check your pulse after a good hard set. Now go and do strictly cardio work and while youll be able to run 4 miles, youll weigh about 120 pounds soaking wet and look like a string bean.

I do zero cardio work but can still hold my own whenever I go mountain biking. We went with a couple last weekend and I was outrunning all of them and they are farily avid runners. Weightlifting does work your cardio system and you will be in good shape. Granted itll never get your cardio in good enough shape to run a 15 minute 3 miles but then again youll never bench 250 by running around a track.

aaharvel

you to have balance them both out. A thoughtful combination of both is the best way to go.

Demiurge

Maybe I can say this better.

If you're a **** and want to lose weight - do cardio.

If you're skinny and want to put on lean muscle mass or a **** who wants to put on more muscle - lift weights.

aaharvel

That's pretty much it. Most of us aren't as brutally honest but sometimes that's the advice you need.

Ron-P

One thing is for certain, this past week has made be feel better then I have in a very long time.

The treadmill walks far out do my walks around the block and I am loving the weight lifting. I did a "spin class" a few days ago, a non-stop hour on a stationary bike, that was a bit much but a good workout.

I've got myself setup with a good routine for now. I start with 35 minutes on the treadmill (a 2 mile walk), and then hit the free weight room and hit about 8 different machines and then some dumbells. All in all, it's about an hour workout and I'm going to do that 5 days a week giving myself two days off.

So far I am loving this, as is my wife. Wish I had joined a long time ago.

MacLeod

For what its worth, I would suggest doing cardio after the weights.

35 minutes of cardio will burn off pretty much what youve eaten for the day but then it also saps your strength reserves so when you hit the weights you wont have as much energy as before. Hitting the weights first allows you to tackle them with full strength which will have you making better gains. It will also burn off most of the calories youve eaten for the day so by the time you get to the treadmill for your 35 minute session, youre burning mostly stored fat.

aaharvel

Good job Ron stick with it- & good advice Mac.

Ron-P

I'll give that a try this afternoon, thanks MacLeod.

Sami

Ron-P wrote:

I'll give that a try this afternoon, thanks MacLeod.

Don't forget your warmup cardio before hitting the weights (unless you're doing very low weights).

MacLeod

Ive never been a big believer in warming up with cardio. I see the logic in it as it bumps up your heart rate and gets the blood flowing but I believe the best way to warm up is with the exercise itself.

If youre going to be doing some squats, dont waste energy by walking on a treadmill or bike. Start off with some extremely light weight and go up from there.

Dont misunderstand, there is certainly nothing wrong with warming up with cardio first but my primary concern is getting stronger and so I dont want to expend any energy on anything other than the movement Im going to be working on.

Besides, even after a light 20 minute warm up on the treadmill, youd still have to warm up with some lightweight squats before hitting the heavy stuff so its really an unecessary step and could possibly cost you a rep or two and although it may not seem like it, your muscle growth is triggered by those last couple reps.

Sami

Even with small weights I can't seem to get going as good as with a short warmup, even on leg days. Sometimes I'm too lazy and skip straight to weights but that's always a mistake for me. 5min does it for me but sometimes I'll go as long as 20min, depends on the day. For a beginner, warmup is a must, skip it only when you're a seasoned veteran with the weights.

Ron-P

Mac, I tried your suggestion by doing the weights first and then the cardio, you know what, I actually prefer doing my cardio first. It really gets me warmed up and ready to hit the weights.

BIZILL

to each their own. when i trained in kick-boxing, i was always scorned if i did not wait to do the weights after the cardio. never asked why. just the way they trained.

mantis

Join a Yoga class.

Dan

Strong Bad

...and now for the nutritional side of the equation.

When I came off my lazy **** layoff later last year, I completely changed my diet around. No more junk foods and snacking at all times of the day. Cut out coffee and drank alot of water every day. Scrambled eggs in the morning, plain tuna for lunch and protein shake for dinner. I had protein bars for mid morning and afternoon.

Since I'm on the go alot, I decided to jump back to using protein powder. Got a good tip from a guy I know who is into bodybuilding. I've used a bunch of different brands throughout the years, but nothing was as good as Beverly International that he recommended. I use their Ultra Size protein and Super Pak vitamin packs.

Apparently, there are few companies that actually make their own supplements. Most are farmed out to contractors who most likely cut corners on quality to boost the bottom line $$$. Beverly International makes all of their own products and has for as long as they've been around. Reall good stuff! It's pricier than most out there, but you get the quality.

I go here to order my stuff -

http://www.dpsnutrition.net/

DPS is great with pricing and ships fast.

BTW, I have no affiliation with Beverly International.


Happy training!

John

MacLeod

Ron-P wrote:

Mac, I tried your suggestion by doing the weights first and then the cardio, you know what, I actually prefer doing my cardio first. It really gets me warmed up and ready to hit the weights.

Then thats the way you should be doing it bro.

The biggest rule in the gym is what works for me wont necessarily work for you. If doing cardio first works for you and you like it that way, then thats the correct way to do it. As long as youre getting in the gym thats all that matters.

Sami

john d. strong wrote:

Scrambled eggs in the morning, plain tuna for lunch and protein shake for dinner. I had protein bars for mid morning and afternoon.

John, you really need to eat healthier than that. Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna. I consider protein shakes/bars to be supplements, not replacements, so I would go with lean stake/fish/chicken with salad for dinner.

Apples for example are great too for people trying to lose fat, great snack with a protein shake.

Ron-P

never asked why

I asked my trainer just out of pure curiosity. He said the best way, do weights in the morning and then cardio in the late afternoon. I cannot go to the gym twice a day so he said if doing them back-to-back it does not matter if one is done before the other.

It was a good suggestion Macleod and I'm glad I tried it, you never know. I just found that I do better with the cardio first.

As long as youre getting in the gym thats all that matters.

Words well spoken.

Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna.

I have a bowl of oatmeal and a banana every morning, Monday-Friday and eggs on the weekend. At night I'll do red potatoes with salsa or pasta, no tuna, don't care much for cooked fish. Lunch is fairly large and includes chicken or beef, it's the largest meal of the day for me.

I don't do and don't plan to add shakes/bars or any other supplements to my diet. At this point I don't see a need to.

Strong Bad

Sami wrote:

John, you really need to eat healthier than that. Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna. I consider protein shakes/bars to be supplements, not replacements, so I would go with lean stake/fish/chicken with salad for dinner.

Apples for example are great too for people trying to lose fat, great snack with a protein shake.

Sorry, that wasn't necessarily EVERYTHING on my diet plate, just a representation. I do add veggies (salads) and fruit in the equation as well as chicken, lean beef and other stuff. I didn't want to get into writing a diet novel!

Too much of that going 'round!

Good suggestions though on your part. YUMMY!

John

Sami

Ron-P wrote:

At night I'll do red potatoes with salsa or pasta, no tuna, don't care much for cooked fish. Lunch is fairly large and includes chicken or beef, it's the largest meal of the day for me.

At night I would cut out the starches (potatoes and pasta) and eat lean meat with vegetables. Starches are ok at lunch as during the day you use them. Pasta, don't eat the refined stuff, go with whole wheat.

John, that's a relief to hear.

Ron-P

I'll switch over to the whole wheat. Why no potatoes at night, does that pack on the pounds when sleeping or something?

Demiurge

Potatoes are like the King Kong of Carbohydrates.

Sami

Ron-P wrote:

I'll switch over to the whole wheat. Why no potatoes at night, does that pack on the pounds when sleeping or something?

Red potatoes are good for you, as are sweet potatoes and yam, but they convert to glucose rather quickly. Carbohydrates are your main source of energy and you need them during the time you're active but when you don't need them your body stores them for later use (fat). When it is time to get some rest, you need long lasting protein to repair/build muscle.

One of the reasons oatmeal and apples are good is that they digest slowly, unlike refined carbohydrates, and you get the energy in longer timespan. Makes it easier to use them instead of getting them converted into fat. The whole converting carbs into fat is also the reason why you should eat 5-6 small meals a day instead of 2-3 large ones.

Ron-P

Good info, thanks. I usually only eat 1 large meal a day (lunch) and then 2 small ones (breakfast and dinner).