Question about lifting weights

[BennyD]

on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

 

[dfi]

Originally posted by: BennyD

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

But what if someone comes out with a 6 minute abs? Wait, what am I talking about, you can't possibly get a good workout in 6 minutes!

dfi

 

[BennyD]

lol

seven..... minute...... abs...........

 

[thedan]

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Running (cardio work) will get rid of the fat in the beer gut. Situps and crunches will make you a sexy manbeast stomach.

 

[chizow]

Originally posted by: Nutdotnet
So did you ever max out on your bench? Being able to do that much at that weight.......probably could lift some serious weight on a one rep-max.

If you don't mind me asking, what were your stats? (Height, Weight, BF%)

Yah, only once in a while. That's another reason I tried staying away from the "max-out" routines, b/c bad form/habits can develop. My single rep max for bench was 285lbs in competition (good for 2nd in my weight class). What I mean by competition is, you have to control the weight at all times, no lift from a spotter, and the bar must come to a complete stop touching your chest and rest for 3 seconds. None of that inertia bouncing off your chest that I see a lot of jokers pulling.

My normal weight was 160, but it would fluctuate +/- 5. I played CF in baseball and CB in football, so it was a good weight, although I would've liked to have another 10-15lbs, but I couldn't put any weight on for the life of me. If I didn't lift consistently, my weight would drop pretty quickly to around 150lbs. I'm 5'9'' and my body fat was anywhere from 4-7%.

Chiz

Btw: Quotes from "There's Something About Mary" aren't obscure movie references

 

[Farmall]

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

 

[Amused]

Originally posted by: Farmall

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

7 days a week???

While some may do this, for most it's just begging for both burnout and injury.

 

[SyahM]

arghhh, i've got no time to go gym for about month now! holiday season workload is driving me crazyyY!!!

 

[Farmall]

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

7 days a week???

While some may do this, for most it's just begging for both burnout and injury.

Actually at the suggested heartrate levels it won't burn anybody out.

 

[Amused]

Originally posted by: Farmall

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

7 days a week???

While some may do this, for most it's just begging for both burnout and injury.

Actually at the suggested heartrate levels it won't burn anybody out.

It will mentally. And running, no matter how good your form, is a high impact activity. Not giving your body rest days to recover is begging for overuse injuries... both muscles and joints. NO fitness or running expert would suggest a 7 day/week plan, especially for beginners.

 

[iamme]

can anyone recommend a good (somewhat inexpensive) heartrate monitor?

are the ones built into watches any good?

 

[vi edit]

Originally posted by: iamme
can anyone recommend a good (somewhat inexpensive) heartrate monitor?

are the ones built into watches any good?

Look here

 

[Farmall]

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

7 days a week???

While some may do this, for most it's just begging for both burnout and injury.

Actually at the suggested heartrate levels it won't burn anybody out.

It will mentally. And running, no matter how good your form, is a high impact activity. Not giving your body rest days to recover is begging for overuse injuries... both muscles and joints. NO fitness or running expert would suggest a 7 day/week plan, especially for beginners.

Actually fitness and running experts vary on this but I could list you quite a few Dr's and experts who would suggest this, here is a book written by a fellow who knows more than you or I about fitness and training, I have this book and several others which all talk about the benefits of running everyday, if you cared to notice in my previous posts you would have seen the indication toward heartrate monitoring, in the ranges I listed you will NOT burn yourself out because you are not straining yourself that hard. Have you even considered what 60-70% of your heartrate is?

 

[brendan0]

Most any of the heart rate monitors do well enough for a beginner. I'd stick to a two-piece unit: strap that goes around the chest & a watchband for the display. The strictly watchbands that monitor your rate at the wrist will be less accurate.

 

[vi edit]

Actually fitness and running experts vary on this but I could list you quite a few Dr's and experts who would suggest this, here is a book written by a fellow who knows more than you or I about fitness and training, I have this book and several others which all talk about the benefits of running everyday, if you cared to notice in my previous posts you would have seen the indication toward heartrate monitoring, in the ranges I listed you will NOT burn yourself out because you are not straining yourself that hard. Have you even considered what 60-70% of your heartrate is?

We can go back and forth all day with "experts" that claim this or claim that. I ran competative cross country for 5 years, 1 of those being in college and I can tell you from experience that running every single day IS NOT a great thing to do, ESPECIALLY for people who are just starting out or who aren't doing it for competition.

I could give a rats hairy butt about the percentage of heart rate you are training at. In all actuallity, running slower is HARDER on your body(joint and connective tissue wise) than running at an uptempo/race pace. Running every singled day of the week causes tendonitis, weakens muscles, and contributes to stress fractures.

You MUST give your body a break. Mix it up. Spend one or two of those days on a bike or in the pool. Your body needs a break, as does your mind.

 

[Farmall]

Originally posted by: iamme
can anyone recommend a good (somewhat inexpensive) heartrate monitor?

are the ones built into watches any good?

Polar is what I have and they work very well. They range from around $40 to $300+.

I also apologize for essentially highjacking your thread, hope you find the info you are looking for.

Farmall

 

[Amused]

Originally posted by: Farmall

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: Amused

Originally posted by: Farmall

Originally posted by: BennyD
on this subject, but slightly hijacking...

over last summer i was out of work and a slob, this caused me to put on a little weight (6'1", 180/190 lbs) it all seems to have culminated in a small beer gut.

what is the most effective method of excercise to rid me of this beergut.

i was thinking a cross between running and situps/crunches.

i aint doin no 8 minute abs, or no 7 minute abs (obscure film reference)

any help appreciated

Here is a good site for weightlifting info.


Running definetly will reduce the flab. Go here for some good running advice. Get yourself a heartrate monitor and run in the 60-70% range for the most effective fat burning you can do.

my schedule for the week is this.

Mon. 30 min at 60-70% max
Tue. 45 min at 60-70%
Wed. 30 min at 60-70%
Thurs. 45 min at 60-70%
Fri. 30 min at 60-70%
Sat. 1 mile at 60-70% then 3 miles doing this - run until you reach 75-80% then slow down to 60% repeat cycle for the remainder of miles.
Sun. 60 min at 60-70%

You will feel like you aren't running very fast and depending on your fitness level you may have to walk. At the 60-70% range 90% of calories burned are from stored fats. You go higher on the percentage level heartrate wise and you will still lose weight but not as fast, you will be burning more carbohydrates than stored fats though your aerobic fitness workout will be good.

Farmall

7 days a week???

While some may do this, for most it's just begging for both burnout and injury.

Actually at the suggested heartrate levels it won't burn anybody out.

It will mentally. And running, no matter how good your form, is a high impact activity. Not giving your body rest days to recover is begging for overuse injuries... both muscles and joints. NO fitness or running expert would suggest a 7 day/week plan, especially for beginners.

Actually fitness and running experts vary on this but I could list you quite a few Dr's and experts who would suggest this, here is a book written by a fellow who knows more than you or I about fitness and training, I have this book and several others which all talk about the benefits of running everyday, if you cared to notice in my previous posts you would have seen the indication toward heartrate monitoring, in the ranges I listed you will NOT burn yourself out because you are not straining yourself that hard. Have you even considered what 60-70% of your heartrate is?

Yes, I have. Have you considered that the strain and pounding on your joints varies little no matter what HR you run at? Have you considered that the muscles get the nearly same anarobic workout and micro tearing no matter what HR you run at?

Both need days off to recover, and heal.

Moreover, a beginner going from the couch potato to fitness needs to ease into a program. I wouldn't suggest any more than 3 days a week for a beginner. Have them trying 5, 6 or 7 days a week, and they'll get tired of it really fast.

 

[iamme]

Originally posted by: Farmall

Originally posted by: iamme
can anyone recommend a good (somewhat inexpensive) heartrate monitor?

are the ones built into watches any good?

Polar is what I have and they work very well. They range from around $40 to $300+.

I also apologize for essentially highjacking your thread, hope you find the info you are looking for.

Farmall

No apology necessary.....great info guys

 

[Farmall]

Yes, I have. Have you considered that the strain and pounding on your joints varies little no matter what HR you run at? Have you considered that the muscles get the nearly same anarobic workout and micro tearing no matter what HR you run at?

Both need days off to recover, and heal.

Moreover, a beginner going from the couch potato to fitness needs to ease into a program. I wouldn't suggest any more than 3 days a week for a beginner. Have them trying 5, 6 or 7 days a week, and they'll get tired of it really fast.[/quote]


A beginner going from a couch potato into a fitness program needs to worry about heartrate bigtime, for someone like this 60% would be a slow WALK. A nice walk everyday will do no one any harm, and as your fitness level improves and weight drops you will THEN increase your pace in increments you won't notice on a day to day basis, but over time you will see a significant improvement. And I have considered the muscle breakdown theory and contrary to what you suggest they don't break down at the same level. Muscles breakdown from stress, why is it that a sprinter can not keep the same pace up for a mile. His/her muscles have started to break down because of the oxygen/blood levels required to keep them at that sustained pace can not keep up.

 

[acidvoodoo]

Originally posted by: scorp00

Originally posted by: acidvoodoo
i am thin and want to increase muscle/strength. I won't be starting until after new years (it my new years resoulution to get in shape). I'm not really sure where to start. I am ogin to get some heavy weights, but i am not sure what sort of diet i should go about. whats a rep? and do i need to do cardio? (that's running/cycling right?) how long do u a day or every 2 days would i need to work out to get results?

thanks for help, i'll check out a few of those fitness sites too

EDIT: also, how do u work the chest, stomach, back etc? i thought dumbells etc are only for arms

A rep is one revolution. Like one bench press down and back up. If your thin, you don't need cardio(running/cycling). If you do a good split and get proper nutrition and rest, you should see and feel results in a month. The nutrition part is more important than the actual workout. You need at least a gram of protein for every pound of body weight. (140 grams for a 140 pound person) A multivitamin is also a good thing, and plenty of sleep.

Chest is worked by dumbell press's. Back is worked by dead lifts(picking up a bar off the ground with knees bent). Stomach is worked by situps/crunches.

so what is a good source of protein? eating some sort of meat? or a protein shake? i only know that i weight 9 1/10 british stone, and i can't find a coverter to get it in to pounds

 

[JOSEPHLB]

good sources of protein come from boneless chicken, turkey, eggs, lowfat milk, lowfat cheese..

stay away from red meats, unless you dont mind the added fat

 

[vi edit]

Fish and beans are pretty much the best, lowfat sources of protein.

 

[Jfur]

Originally posted by: vi_edit
Fish and beans are pretty much the best, lowfat sources of protein.

egg whites, too

 

[acidvoodoo]

Originally posted by: JOSEPHLB
good sources of protein come from boneless chicken, turkey, eggs, lowfat milk, lowfat cheese..

stay away from red meats, unless you dont mind the added fat

well, as i'm so thin to begin with, i'm sure the added fat won't do much harm.

what about carbs? should i set like more pasta and bread etc?

 

[CrazyDe1]

Originally posted by: dfi

Originally posted by: CrazyDe1

Originally posted by: Fausto1

Originally posted by: iamme
You're supposed to wait a day in between work outs, right? Does that mean 24 hours? Will lifting weights every morning (same muscle groups) be counterproductive?

BTW, I've been focusing on lighter weights and more reps for more muscle endurance. This is the way to look more "cut", as opposed to heavier weights and less reps......right?

Actually, you should wait 48 hours in between workouts of a given muscle group. Lifting every day or even every other day won't allow adequate time for recovery; you won't make progress and will just end up tearing something.

And yeah, lighter weights + high reps will give you more definition and tone (and less bulk) that big weights.

They say lifting every 24 hours and working the same muscle groups won't give you time to recover, but what I've noticed on my benching is if I don't do it everytime I lift, which is every other day, I drop. If I bench every time I go every week or 2 I move up 10 lbs. Otherwise I start dropping and lose 1 or 2 reps everytime I go. I think everyone's different...my friend does the same workout as me everytime and if he benches everytime his bench never goes up. If he waits a week between benching he gains 2 or 3 reps...he's also 220 and I'm 155 and we're both doing about 205 on our last set 8 times.

Here's my question: how long have you been working out? If you've worked out for 5 years and added 10 lbs every 2 weeks, then you should be benching... well, A LOT. If you've just started working out, then I think the data is not very good. You can basically do anything when you first start working out and gain strength.

dfi

I've been lifting like 3 years on and off....I started off barely being able to put up 95 once and I was up to getting 8 on 225 on my 4th set...I do like 8 on 205 now on my last set becuase I only lift once a week now.