My Truck Driver Workout

[Zapper48]

I'm on the road several days a week.So on my 3 days off I use a treadmill for 30 minutes
followed by a 30-40 minute workout on my Total Gym.I'm almost 52 yrs old and have to unload over 1 million pounds of cargo per year. I'm 5'10 and 224 lbs trying to bulk up a little and lose some belly fat.Any comments or suggestions?

 

[Mikey]

Do push-ups, pull-ups, chin-ups, sprints, jumping squats, and triangle push-ups.

 

[brikis98]

Start with the fat loss sticky. Both the diet and exercise sections will be fairly relevant. If you still have questions afterwards, feel free to post them here.

 

[SociallyChallenged]

Originally posted by: brikis98
Start with the fat loss sticky. Both the diet and exercise sections will be fairly relevant. If you still have questions afterwards, feel free to post them here.

However, because of your age, I will advise you to take things you read about resistance programs with a grain of salt. Heavier programs may not be optimal for you due to potential injury and therefore should be contemplated fairly carefully beforehand.

 

[Zapper48]

LOL I guess I can't complain too much as I finally quit smoking almost 2 yrs ago. I basically started doing more on my days off since the new year.I'm not doing too bad. In the summer when I'm wearing shorts while delivering I still get compliments from the ladies. Even been accused of having implants in my calf muscles. Thats from running up and down the ramp to my trailer for 17 yrs.Just gotta trim some off the waist and I'll be happy.I'm trying to cut out some of the garbage in my diet now.

 

[darkdiablo]

If you want to lose fat fast, try HIIT

http://en.wikipedia.org/wiki/H...sity_interval_training

Start with low number of cycles, then work your way up to maybe 7 - 8 cycles. I'm assuming you don't have any heart/cardio problems, if you do HIIT is not for you.

 

[yelo333]

Originally posted by: darkdiablo
If you want to lose fat fast, try HIIT

http://en.wikipedia.org/wiki/H...sity_interval_training

Start with low number of cycles, then work your way up to maybe 7 - 8 cycles. I'm assuming you don't have any heart/cardio problems, if you do HIIT is not for you.

While I'm a big believer in HIIT myself, you _do_ need to build up to it. Get used to intense steady-state cardio before diving into this head on, and, even then, start slow and don't kill yourself the first time you try it.

Give your heart time to adapt. HIIT is a huge stress on it. But worth it.

 

[Zapper48]

Update: After several times starting and stopping my program I also remodeled my home office/gym.And Iv'e started using my treadmill for HIIT training follwed by an intermediate level workout on my Bowflex Xtreme 2 SE. With my schedule as an over the road driver the only times I can get in a good workout are Sat,Sun and Mon. I know the Bowflex recommends every other day but so far I don't see any ill effects of 3 consecutive days.
Any harm to 3 days of HIIT+ Bowflex?


P.S. I am starting to notice losing inches rather than losing pounds.:thumbsup:

 

[SociallyChallenged]

Originally posted by: Zapper48
Update: After several times starting and stopping my program I also remodeled my home office/gym.And Iv'e started using my treadmill for HIIT training follwed by an intermediate level workout on my Bowflex Xtreme 2 SE. With my schedule as an over the road driver the only times I can get in a good workout are Sat,Sun and Mon. I know the Bowflex recommends every other day but so far I don't see any ill effects of 3 consecutive days.
Any harm to 3 days of HIIT+ Bowflex?


P.S. I am starting to notice losing inches rather than losing pounds.:thumbsup:

Yeah, 3 days HIIT + Bowflex really takes a big toll on your body. It would be better for recovery and such if you maybe did HIIT and bowflex only twice. For example, I would probably do something more like Sat: Bowflex, HIIT; Sun: HIIT; Mon: Bowflex. I understand you have a lot of time to recovery, but it's just not healthy to lift on back to back days, especially due to increased chance of injury due to insufficient healing, fatigue, and weakness.