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  1. #1

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    Default Any Health/Fitness Nuts? Help

    I am graduating this semester. The State Police are opening hiring season again, and I have let myself get a bit out of shape.
    I am not terribly so, but worse off them I was in High School.
    I weigh 198 and am 6 foot even.

    I was considering P-90X, as I did it in High School, and got great results, but I do not have the room.
    Wondering what could be recommended as a ruetine to build sterngth, and stamina.

    I plan to run about 3 mile stretch (It is a loop that has a steep uphill, an slight down hill, and strait away, then follows into a steep downshill which levels out into a slight increase and is flat again, until I need to get back to my house which is a very steep up) every day starting on Monday, as I just ordered so better weather gear and it arrives on Monday.
    I have forgotten most of the stretching techniques, and don't have access to anything other then my Bowflex which I put back together this afternoon.
    I have the poster, and was considering just mimicking what the poster people do.
    I have small space, and limited resources at the moment.
    I do have access to a gym, but it is crowed with all the other college kids on campus.

    I was hoping some of you could give me some no male bovine excrement guidance, that is better then what you can find in those washed out Mens Health, Fitness Now, etc etc magazines.

    Thanks a bunch.

    By goals to meet are a mile and a half in 12 minutes, 40 sit-ups in 1 minute and 33 push-ups in 1 minute.
    I got up to 16 push ups in the first 30 seconds, and then my arms died, and I could not lift myself anymore.
    As for the sit-ups, I could not complete more then 5 sit-ups without having something to brace my feet with.
    I was unable to provide a base line for running the mile and a half due to the weather today.
    Last edited by Kenneth Swauger; 02-17-2013 at 08:10 AM.
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  2. #2

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    You ever heard of a Dirty Dozen? Put three sets of those in your run equally spaced and you will be in shape in no time.

    Disclaimer...you will hate me for the first three weeks! Guaranteed!

  3. #3

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    No, I had not-until now. I juts looked it up. Seems a lot like what P-90X did.
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    I have done DD's since 7th grade. One on the wall one on the floor, two on the wall two on the floor. I also find a gym somewhere or a track and do lap do a dirty do a lap do a dirty. If you do it this way you get the 4 mile run and the dozens at the same time. Stairs is a good combo for DD's too. Like three flights up and down do a dirty...etc. They are brutal and will condition you. You could also apply that count to sitting and hanging sit ups if you have a leg lock somewhere.

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    Oh no its not a work out routine....It is 1 pushup on the floor and one against the wall. Two on the floor and then two on the wall. All the way up to 12 on the floor and 12 on the wall. Not that routine with a guy and girl jumping around.

  6. #6

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    Oh...I googled and it most of the links had "12 workouts in 12 minutes".
    Gotcha.
    Those would help with the push-ups a ton.
    What about my core? Other then "bicycle" situps, which I used to do a lot in high-school.
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    I'm no fitness buff I just remember the intense workouts wrestling for a 4a national champion coach. I would say sprints for core. Try 11 seconds from one gym wall to another and back. Get under 11 sec and you will have cardio for days.

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    Take a look at YouTube, you can find plenty of tutorials on stretching and cardio exercises. Check out your local library as well, push-ups, sit-ups, etc. have not changed. In fact I find many of the old school fundamental stuff better, itís less gimmicky than Menís Health. You also have to put the time in, which means 4-6 times per week depending on what you are doing. Iím not into running. I do spin, some bike riding and dead weights at my local gym. Cardio classes at the gym are great because itís like having a personal trainer for free! Iím just not disciplined enough to do any of those at home workouts. I had a co-worker that would do P-90X for about 3 months then stop for about 5. It certainly works because I could tell when he was doing it.

    However, what is equally important is diet and proper rest!! Changing your diet will do wonders. Complex carbs and whole grains, lean meat. No white rice, potatoes and overly processed food. Meaning, if the list of ingredients reads like a laundry list, you should probably avoid it! Also, you may not want to hear this one, but beer in no good when youíre trying to make that gut smaller. I love the stuff but I try to only drink it in the summer on occasions. I know folks are typically reluctant to change their eating habits, but if you want it to happen quicker, exercise alone will not do it.

    Good luck!

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    Yeah, I do the cycle thing at home. Started last week, but it just feels odd. I have an old school Kettler AstrO that I can do the arms, and legs, or just hold on to the pulse meter and do just the legs. Everything is in German, but...you can still get an idea.
    I do not drink a lot of beers. I have a 6 pack of OctorberFest that has 5 left in the fridge. As for the hard stuff I think I have a bottle of Kaluah that has lasted me 9 months since my birthday?
    In any case, my problem area is my pecks and my stomach. Those are the worst. The rest of me is still slim, just needs to have muscle packed back on.
    I do not normally eat a whole ton of food, but my meal pattern is mixed up. I work a lot of nights and days. Sometimes I am up for 10 hours in a day, others nearly 20 hours before I can get any rest. I try to get at least 9 hours of sleep each night, but it becomes hard with my 2 jobs.
    I eat mostly healthy foods. I eat at Arbys or Taco Bell maybe once a week, if I cannot help it. I drink lots of PowerAids and water, 1 coffee in the morning, with milk, no sugar and then a coffee at night if I will be up late. Other then that, my meals are pretty balanced.
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    You might want to look into one of those ‘boot camp’ clubs that meet in local parks. My sister-in-law is in one. It’s typically a small fee. It sounds to me like you need a bit of motivation to sharpen up your routine. Perhaps you have a friend who exercises on a regular basis that can give you some pointers? Perhaps a Meet-up group? When I spin, I take a class because the instructor dictates the tempo and pushes us to the limit. It’s my only cardio I do, but I take a very challenging instructor because you can burn 500 calories in one 45 minute spin class! I also like it because there are a few professional bike riders in the class, and even if I can’t keep up with them, I still get a lot out it for simply trying. For folks with the extra cash, personal trainers are good because you need to not only push yourself, but you also need to change up routine. It’s one of the reasons why P90x works for those who use it as recommended. There is a balance between the amount of time you put into your workouts and intensity.

  11. #11

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    Let me tell you, you don't need much room to stay in shape at your age. My first trip to China (13 months worth), I had no equipment whatsoever, but back then almost EVERYONE rode a bicycle everywhere in an extremely mountainous province to the south! So I bought a bike and rode everywhere every day! A Forever brand that weighed a ton and only had ONE gear!

    All I had was my door ledge a bed and the ground. What did I do? Well I remembered a famous Japanese wrestler who claimed to build incredible strength through diet and fantastic numbers of reps. And also the Boxer Ron Lyle who gave George Foreman one hell of a fight. Lyle, an ex-con, did 1000 push ups every day?

    So, here you are! Running, yes, as far and as often as you can! No problem, you're young!

    Everything else HUGE reps. Build up. Here's what I (a couple of decades ago) built to in China:

    Situps: 350 x 250 x 200

    Push ups (feet on a bed, hands on the floor, inclined for GREATER strength) 150 x 100 x 75

    Pull ups 30 x 24 x 15

    Free Squats (no weight): 400 x 300 x 250.

    Now I worked up to this over a period of six months Three times a week with rest in between. Do rotations Sit ups, Push Ups, Pull ups, Squats then start from the beginning for the next set of reps. That way you have some recovery time between each actual exercise because you use different muscles in the rotation.

    By the time I got to Kunming and the Dragon's gate (ridge overlooking the mile high city that was almost 1400' above it). I was able to make the 1400' stone stair climb without stopping, it took a while!)

    So it's not equipment, or room. But intensity and reps and diet. You'll be surprised what you can DO!

    cnh
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  12. #12

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    See what I mean, this is that old school hard-core stuff, go ahead with your bad self!
    You need someone like cnh to motivate you!



    Quote Originally Posted by cnh View Post
    Situps: 350 x 250 x 200

    Push ups (feet on a bed, hands on the floor, inclined for GREATER strength) 150 x 100 x 75

    Pull ups 30 x 24 x 15

    Free Squats (no weight): 400 x 300 x 250.


    By the time I got to Kunming and the Dragon's gate (ridge overlooking the mile high city that was almost 1400' above it). I was able to make the 1400' stone stair climb without stopping, it took a while!)

    So it's not equipment, or room. But intensity and reps and diet. You'll be surprised what you can DO!

    cnh

  13. #13

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    Quote Originally Posted by bklynNupe View Post
    See what I mean, this is that old school hard-core stuff, go ahead with your bad self!
    You need someone like cnh to motivate you!
    I need to get back on the wagon, because a torn Achilles has slowed me down for the last half year! Still lifting some weights though!

    more below:

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  14. #14

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    Quote Originally Posted by PerfectCreature View Post
    I am graduating this semester. The State Police are opening hiring season again, and I have let myself get a bit out of shape.
    I am not terribly so, but worse off them I was in High School.
    I weigh 198 and am 6 foot even.

    I was considering P-90X, as I did it in High School, and got great results, but I do not have the room.
    Wondering what could be recommended as a ruetine to build sterngth, and stamina.

    I plan to run about 3 mile stretch (It is a loop that has a steep uphill, an slight down hill, and strait away, then follows into a steep downshill which levels out into a slight increase and is flat again, until I need to get back to my house which is a very steep up) every day starting on Monday, as I just ordered so better weather gear and it arrives on Monday.
    I have forgotten most of the stretching techniques, and don't have access to anything other then my Bowflex which I put back together this afternoon.
    I have the poster, and was considering just mimicking what the poster people do.
    I have small space, and limited resources at the moment.
    I do have access to a gym, but it is crowed with all the other college kids on campus.

    I was hoping some of you could give me some guidance.

    Thanks a bunch.

    By goals to meet are a mile and a half in 12 minutes, 40 sit-ups in 1 minute and 33 push-ups in 1 minute.
    I got up to 16 push ups in the first 30 seconds, and then my arms died, and I could not lift myself anymore.
    As for the sit-ups, I could not complete more then 5 sit-ups without having something to brace my feet with.
    I was unable to provide a base line for running the mile and a half due to the weather today.
    OK, I'm a LOT older than you? I weigh a little over 200 (too much) and I'm 6'1". Now I should be about 185 or less! And I'm in my 50s. I just got on the floor and did 60 push ups in 45 seconds COLD! And I don't even do push ups anymore, only weights! And I can't currently run a mile because of the injury.

    You're a youngster so let me set your "goals". 85 push ups in one minute or as close to this as possible!

    At least 3 miles of running under 24 minutes preferably under 22 1/2 minutes!

    More than 65 sit ups a minute and hopefully 100s in a number of minutes (I still do 325 crunches--not full sit ups).

    At least 15 pull ups. I can only pull off 8 right now because I'm too heavy!

    Squats...look at my younger numbers above. Try to do 2 per second!

    As B-nupe says. Suck it up, youngster!

    cnh
    Last edited by Kenneth Swauger; 02-24-2013 at 09:26 PM.
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  15. #15

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    Insanity Workout - Google it and check out the many vids on YouTube.

    Shaun T. is the Man as a personal trainer - and all you need is your body, a little space and LOTS of drive - NO equipment necessary.

    Well, I guess you do need a DVD player and a TV. And, for Shaun T. to really get you going, good speakers and a nice amp might be nice also.

    Go ahead........I dare ya!!

  16. #16

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    I was considering the Insanity or P90X again, but I really only have a small space in my room that is available. It would be no issues if not for the slanted ceiling, which is why I was looking for what other people do with limited space.
    I will try pushups on the bed, my bed is about 3.5 feet off the ground, so I imagine that would give a tremendous incline, and I have enough space to most of my body off the bed.
    As I mentioned before, my trouble areas are my stomach and my pecks, and I think inclined push ups would sold that quite quickly.
    The lack of strength in my arms is awful. I used to be quite buff, but have been very busy for the past 3 years, and finally realizing that I should not have tossed aside my fitness as a last priority.

    I just double checked the requirements, and I thought that it was a percentile, and not an age group which I why I chose those numbers.
    I plan to beat those numbers.
    I have roughly 2 months to beat them, with the weather warming up, it should get easier.
    I did 15 minutes on the ketler, various arm and sholder exercises on the bowflex, and as many pushups and situps until I felt the burn and couldn't do anymore.
    I have a rough day tomorrow, I work tonight from 8pm to 1am, then a different job from 6am to 12pm, then I am back home and have to go back to the same night job from 8pm to 2am, back again for a 9am to 4pm shift.
    So, I will start up on Monday, I will buy a grip tool for my fore-arms and wrists, that should help out. I dug up an old weight set and set the weights at 26 pounds.
    I plan to start on Monday with this:
    15 minutes on ketler.
    Stretch
    25 push ups
    50 sit ups
    10 curls with the weights
    bowflex (whatever exercises are on the poster) (I plan to whichever ones focus on arms, back and stomach)
    15 minutes on ketler
    stretch

    I think that should prove promising?
    Any objections or amends?
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  17. #17

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    Gotta get your diet in check and get to a real gym with real weight. I am 31 yrs and in the best shape of my life. Currently 195lbs 8% bf. I started training 3 years ago at 217lbs and 26% bf. Dropped down to 158lbs 6% bf in 6months with muscle and fitness mags 21 foods for getting lean. And training 4-6days a week. Since been using 21 foods for bulking and put on almost 35lbs of lean mass to date still training 4-6 days per week. The only advice I have is choose a diet and workout plan as most of them work you just have to keep doing it. Don't effing quit, adjust your life around it. No secrets or tricks or good genetics necessary. No excuses. Hard work and dedication and time is all you need and maybe a little protein. Now step away from your computer and go lift something then lift it again.

  18. #18

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    I used to exercise, jog and work out and get stressed out about eating the right foods etc..... Now I get plenty of exercise going to the funerals of more more athletic friends.

  19. #19

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    I can get to the campus gym, it is just tough to use the ones you want to use because of the number of students in such a small work out facility.
    The campus does have a nice track, made of some type of rubber that is low impact. I believe 14 laps around the track and it is a mile. I will have to verify that.
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  20. #20

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    Check out twinmuscleworkout on youtube. Despite be quite eccentric those two dudes actually give great advice on diet and exercise. They keep it simple and they are getting great results. As for the crowded gym, you will get used to it they are all that way unless you can go early or late. But really once your used to being there all the time you wont notice the crowd that much.

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    Quote Originally Posted by jeremymarcinko View Post
    As for the crowded gym, you will get used to it they are all that way unless you can go early or late. But really once your used to being there all the time you wont notice the crowd that much.
    Agreed, once you have a few focused routines, you can easily maneuver around the biggest gym rats and do your routine. You can always work in with someone which is great because it keeps you from taking too long of a break between sets. School gyms are also great to have someone spot you. It's also great motivation to see others doing their thing and to get immediate hands-on advice on what your doing. Make some friends and let their good habits influence you!

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    I have been training for a couple of months and have lost 26 pds so far. I can tell you what i have learned. Forget about taco bell and arbys, the shape of the body is formed in the kitchen and the gym. You can do a high protein low carb diet and mix with push ups, sit ups jumping jacks and chin ups. The days you do not do power exercise you do cardio. And only ingest carbs on the days you do strengh training.

    Do supplememts once a day combat powder is a great choice.

    My program is called body ignition, bodyignition.com but do not know if they speak english. I live in the dominican republic. But you can see the transformations and they monitor everybody via emails
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    I am uneasy on taking supplements due to all the bad reactions and side effects that can accompany them.
    I will check in with the watcher of the gym and see which times are the slowest on which days and base when I go on that.
    I try my best not eat out but sometimes I have no choice and they tend to have the best options. I think anyway
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    Made the new years vow to work out more and eat better, So far, so good. Bought the newer version of the Health Rider called "The Twist" and like it better then my older version. Older we get, harder it seems?? Tony Little and I are going to be friends here soon...through the DVD's anyway. LBS. just don't fall off like they go on. Great to see members taking measures to get and stay fit!!
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    See whether you can find a copy of the Royal Canadian Air Force exercise program that was very easy to find years ago.

    Get it, follow it religiously -- except run outside, do not run in place as the program recommends -- and you will be in shape in 12 weeks or less. You should also add stretching to the prescribed, progressive routine. You can follow this program in a dorm room and without any equipment.

    About 40 years ago and in 16 weeks, with dietary changes and the RCAF program I went from 265 pounds and completely out of shape to 195 pounds and in shape.

    You can do it -- but it takes RELIGIOUS COMMITMENT to proper diet and rigorous exercise!
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    ^^Fellow buckeye! You'll be burning all kinds of calories, Stick to it man.

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    Thanks Jeremy. It kicks my but!!
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