yet another rate my workout thread

[El Guaraguao]

6'2" @ 260lbs. Looking to lose as much fat as possible, so i adapted a 30min intense workout. Im also not using any equipment. yes, i read the SC, fat loss thread. lots a great info. i also incorporated lots of info into this project.

Im eating within my calorie limit, I work out as soon as I get up.

Now for my 30 min, no break, workout.

150-200 jumping jacks
100-150 sit ups
50 squats
50 push ups
50 dont know what the workout is called, but you go from a standing postion then into a push up postion, then get back up.
I live on a hill and run up the hill a couple of times in between the workouts.
I throwing kicks and punches on my punching bag (muay thai)

All within 30 minutes. I also drink 1-2 gallons of water a day. I rest on SAT and SUN.

in SCs fat loss thread, he also mentions resistance training in order not to lose muscle. what workout can I do to make up for the lack of equipment?

 

[brikis98]

1. What are your goals? Are you just trying to lose weight?
2. Why no equipment? Is there a gym near by? Or what about buying your own equipment (e.g. on craigslist)?

As for your routine, it has a number of the usual flaws present in a routine a beginner makes up for him/herself: lots of muscle groups are left out (e.g. the entire back), no indication of how you'll modify intensity/volume, no mention of how you'll measure progress, no mention of how you'll increase difficulty as your fitness improves and so on. You'd probably be much better off doing a routine designed designed by a professional and I'd be happy to recommend some depending on your answers to questions #1 and #2 above.

 

[M0oG0oGaiPan]

i think they're called squat thrusts.

 

[El Guaraguao]

Originally posted by: brikis98
1. What are your goals? Are you just trying to lose weight?
2. Why no equipment? Is there a gym near by? Or what about buying your own equipment (e.g. on craigslist)?

As for your routine, it has a number of the usual flaws present in a routine a beginner makes up for him/herself: lots of muscle groups are left out (e.g. the entire back), no indication of how you'll modify intensity/volume, no mention of how you'll measure progress, no mention of how you'll increase difficulty as your fitness improves and so on. You'd probably be much better off doing a routine designed designed by a professional and I'd be happy to recommend some depending on your answers to questions #1 and #2 above.

1. Im just trying to lose weight. I would like to at least lose 4-5lbs in a week, if possible.
2. I live in an a extremely rural area in puerto rico. the country side, if you will. My finances at the moment doesnt grant me the ability to purchase anything really.

Ive been doing this for like 2 months, and lost 20lbs. about 10lbs a month. I would like to lose a little more in a month. show me what you got brikis98!

 

[brikis98]

Originally posted by: mofoe2001
1. Im just trying to lose weight. I would like to at least lose 4-5lbs in a week, if possible.

If your goal is to lose weight, then getting your diet sorted out (and not exercise) should be your first priority. You mentioned that you read the fat loss sticky and are eating within your calorie limit, which is a good start. However, you should've noticed in the sticky that losing more than ~1-1.5 pounds per week is a BAD idea. Not only are you likely to lose lots of muscle mass this way (rather than just fat), you also risk putting your body into a starvation mode where your metabolism will plummet, you'll be constantly tired, and further weight loss will be far more difficult. A moderate caloric deficit of ~500-750 calories per day, which leads to 1-1.5lbs of weight loss per week, is typically a much more sustainable and effective approach in the long term.

Originally posted by: mofoe2001
2. I live in an a extremely rural area in puerto rico. the country side, if you will. My finances at the moment doesnt grant me the ability to purchase anything really.

Fair enough. However, you can still buy/build some basic items that will really help your fitness. For example:

* A pull-up bar. Anything sturdy and at the proper height will do, so look around your house, jungle gyms in the neighborhood, etc. You could build one from some cheap piping or order a pre-built one like the iron gym.
* Jump rope
* Sandbags (super cheap option for resistance training)
* Paralletes
* Home made rings
* Sleds

You can check out all sorts of tutorials & ideas here, here, and here.

In terms of the actual routine, what I'd generally recommend for maintaining muscle mass during weight loss is a beginner's strength training routine such as the one described in Starting Strength or Stronglifts 5x5. Unfortunately, to do these, you need a squat rack, barbell, plates and a bench. With minimal equipment, probably your next best bet is to try to do Crossfit. Make sure to first read the What is Crossfit?, Start Here and FAQ pages so you have a rough understanding of what Crossfit is all about. After that, start doing the workouts on the home page, making sure to scale workouts way down early on and making appropriate substitutions when you lack equipment. Alternatively, start doing Crossfit workouts from this Crossfit bodyweight workout PDF - pick a workout completely at random, scale it down to your abilities, and bust through it.

Compared to doing your own routine, the Crossfit workouts will offer the following advantages:

* Ability to measure progress. Every workout has something you measure: the time it takes you to complete, or the number of rounds/sets/reps/weight you can do in the time limit. Every time a workout repeats, you try to best your numbers from the previous attempt.

* Train the entire body. As long as you don't skip any workouts and don't pick and choose what to do and not do (otherwise, you'll always avoid stuff you're bad at), you're assured to train your entire body. Of course, without access to heavy weights to move, your strength gains will be limited, but this should still be plenty to ward off LBM loss.

* Intensity is kept very high which has the awesome benefit of producing the fastest results.

 

[Titan]

losing 4 pounds a week will be hard at 6'2, 260. I just did my weekly weigh-in. I've lost 4 pounds this past week, and again the week before, and 7 the week before that, but I:

1) have a lot of fat to lose since I started at about 350 (now 338),
2) Have a good metabolism from lots of muscle under my fat, and I am tall (6'4)
3) am eating only whole, organic foods and getting my nutrition, including plenty of fat
4) exercising daily with stretching, resistance training and some cardio and,
5) am managing my stress, including getting up around dawn after 8 hours of sleep, and avoiding alcohol.

In other words, very obese people like me can lose fat quicker, you aren't.

My goal is to lose 3-5 pounds a week until I hit 300. So far so good. I can do that because I have a good plan and I feel fine, my blood sugar stays steady along with my energy levels. I can run a 2000 calorie deficit because I am still getting 2500 calories a day, with my total burn being somewhere around 4500 to 5000. I also weigh myself once a week to not obsess over it.

Once I get to 300 I'm not going to care about weight loss. It will be about other goals like lifting. I have a big frame and could eventually be healthy and shredded and still be 300. Lucky for me I put on muscle easy, always have. It will be about fitness level and body fat percentage for me.

My best tip for you is to not obsess about weight. If a workout routine is new for you, find a way to measure body fat instead of weight, and keep the weight loss goal to 2 pounds a week maximum. You could try to find calipers or instead just measure your waist and stomach, a simple belt can do this.

You might also be better off focusing on fitness goals instead of weight loss, like seeing how many pushups you do in 2 minutes and time it, journaling can be a good guide. My point is don't focus on one thing like weight, keep it up and you will get there. Just focusing on feeling good, and improving upon your goals is enough.

Lastly, stress level can play a big role in weight loss. If you work a stressful job like I do, doing a high-impact workout adds even more stress on the body, another reason you don't want to overdo it. My body is so stressed that I do a low-medium impact workout, I just do 2 hours a day, and overall this is better for me. But if your life is otherwise peachy, go for the more intense stuff that most people on her recommend.

 

[gar655]

Originally posted by: mofoe2001
6'2" @ 260lbs. Looking to lose as much fat as possible, so i adapted a 30min intense workout. Im also not using any equipment. yes, i read the SC, fat loss thread. lots a great info. i also incorporated lots of info into this project.

Im eating within my calorie limit, I work out as soon as I get up.

Now for my 30 min, no break, workout.

150-200 jumping jacks
100-150 sit ups
50 squats
50 push ups
50 dont know what the workout is called, but you go from a standing postion then into a push up postion, then get back up.
I live on a hill and run up the hill a couple of times in between the workouts.
I throwing kicks and punches on my punching bag (muay thai)

All within 30 minutes. I also drink 1-2 gallons of water a day. I rest on SAT and SUN.

in SCs fat loss thread, he also mentions resistance training in order not to lose muscle. what workout can I do to make up for the lack of equipment?

Most if not all of that falls into anaerobic training. Which is a great way to increase your fitness level.

As mentioned do something for the back. Get, find or make a pull up bar. Otherwise body weight exercises will maintain your muscle mass just fine. Get a jump rope.

As your fitness level progresses I would change the squats to jumps. Instead of just standing up, jump up as high as you can. Something else to add is standing broad jumps. Find a flat area about 50 meters long and jump continually from one end to the other, rest and repeat. Box jumps, step ups.... Google plyometrics for some more workout ideas.

I would also add at least 30 minutes of aerobic activity, running, jogging if you can't run, walking if you can't jog. Work your way up to running for the entire 30 mins then longer if you're able.

Losing weight is all about input vs output. Put less in than you put out and you will lose weight.

Good luck with it.
Gene

Oh, and your 50 "don't know what they're called" are (if you jump rather than just return to standing) are commonly called "burpees".