S_Parc wrote:

djfourmoney wrote:

S_Parc wrote:

Here's an add-on, for the exercise bike ... if your knees are solid and biking gets easy. Ride 10-12 mins at the highest resistance level. Stop, get off the bike and do 20 squats in place. No weights are needed unless this is too easy. If it's easy, hold 15-40 lb dumbbells and squat with them.Then, get back on the bike for another 10-12 mins. Then, do another 20 squats when the 20-24 min mark is up. Then cycle again, as hard as you can't for a final 6-10 mins. Don't waste time w/ a cool down. Instead, stretch your hamstrings and quads for 5-7 mins, as a way to cool off.

The idea above is that you should never allow yourself to habituate to any cardio level. Thus, don't become one of those persons, who starts biking/rowing for half-hour and then, rides a type of cardio plateau of doing it, 45 min to 1.5 hours per session. That's a go nowhere exercise program. The initial 30 min period has to have you feeling spent.

Personally, I've added wrist weights to the exercise bike routine and have practiced shadowing boxing, while biking at the highest resistance level. Yes, after 30 mins, I'm beat.

Too much Cardio lessen muscle development, I don't run it that hard 25-30 mins everyday. Weight are two days, one day off, two days, one day off, two days. You can do lunges with dumbells, just as good as squats.

I agree w/ the too much Cardio lesson, which is why I have it limited to 30 mins, 4 times per week. Unless of course, your plan is to run the Boston Marathon.

The problem with most exercisers is that they habituate to a relatively easy cardio of 45 min to 1 hr on the threadmill, with no addtl benefits. My plan, which seems to work, it to keep cardio limited to 30 mins but to make those 30 mins really count.

Also most Women just do Cardio and very little weight training, fearing they'll look like Rachel McLeish...

Which I would think is attractive personally. I have met a couple of female bodybuilders and while its not normal to look like that they are still women, want to f**k have kids, be wives all that shit. Bodybuilding doesn't make you rich (not unless you make it on TV) so they tend to be very humble. At least you know you're kids would learn good eating habits and to keep active with a wife like that....

djfourmoney wrote:

S_Parc wrote:

I agree w/ the too much Cardio lesson, which is why I have it limited to 30 mins, 4 times per week. Unless of course, your plan is to run the Boston Marathon.

The problem with most exercisers is that they habituate to a relatively easy cardio of 45 min to 1 hr on the threadmill, with no addtl benefits. My plan, which seems to work, it to keep cardio limited to 30 mins but to make those 30 mins really count.

Also most Women just do Cardio and very little weight training, fearing they'll look like Rachel McLeish...

Which I would think is attractive personally. I have met a couple of female bodybuilders and while its not normal to look like that they are still women, want to f**k have kids, be wives all that shit. Bodybuilding doesn't make you rich (not unless you make it on TV) so they tend to be very humble. At least you know you're kids would learn good eating habits and to keep active with a wife like that....

Many women, I used to know, limited their weights to knee-pushups rather than full pushups. For the most part, they do the treadmill for 30 min to an hour. That's pretty much the standard around here.

So while it's better than nothing, for many guys, however, it'll have little benefit since the challenge level will flatline within a couple of months. Once that habituation occurs, then one'll to have a regular weights program to stay in shape.

S_Parc wrote:

djfourmoney wrote:

S_Parc wrote:

I agree w/ the too much Cardio lesson, which is why I have it limited to 30 mins, 4 times per week. Unless of course, your plan is to run the Boston Marathon.

The problem with most exercisers is that they habituate to a relatively easy cardio of 45 min to 1 hr on the threadmill, with no addtl benefits. My plan, which seems to work, it to keep cardio limited to 30 mins but to make those 30 mins really count.

Also most Women just do Cardio and very little weight training, fearing they'll look like Rachel McLeish...

Which I would think is attractive personally. I have met a couple of female bodybuilders and while its not normal to look like that they are still women, want to f**k have kids, be wives all that shit. Bodybuilding doesn't make you rich (not unless you make it on TV) so they tend to be very humble. At least you know you're kids would learn good eating habits and to keep active with a wife like that....

Many women, I used to know, limited their weights to knee-pushups rather than full pushups. For the most part, they do the treadmill for 30 min to an hour. That's pretty much the standard around here.

So while it's better than nothing, for many guys, however, it'll have little benefit since the challenge level will flatline within a couple of months. Once that habituation occurs, then one'll to have a regular weights program to stay in shape.

I see it as well, most women at Gold's in N.Hollywood however do pick up some weights, nothing heavy however. Ha! There is one (likely a few more) women that can bench more than me currently (about 65lbs including the bar) up to 12x3 sets. She had two 35lbs on her bar, not bad... Short white girl, late 30's, early 40's.

Expanding on dating women in the Fitness/Bodybuilding gender a bit -

Again most Anglo men are uncomfortable with women that strength train. That's why many of them say its unattractive or worst. Its likely they don't date very much or only other men they meet at competitions and the gym. I find male Bodybuilders to be a bit self-absorbed, which you likely need to be for competition. I also believe they don't think its very feminine either, so again its likely these women are at home alone quite a bit.

Its not a competition, so I am not bothered by a woman that does this for a profession and lifestyle. Women's bodies are not built like Men, so even if I can bench 200lbs 12 times x 3 rep, its likely I am stronger than the majority of women but power lifers and heavy weight class women (150lbs +) somebody like this French Lady - http://www.blackpeoplemeet.com/v3/profile?profile=E26A2F415A9D5FB5ACA0C235BB8ED21D&back=ViewedMe&backparam=1

The visuals would look strange at first but I think I can get into it..lol

leavingusa wrote:

NorthAmericanguy wrote:

S_Parc wrote:

Ok, I wasn't going to get specific but I think the vagaries have gone on long enough. Here's my challenge ...

Here's the workout routine, which I believe, will tone you up quickly. Then, it's up to you to modify your diet to lose the excess fat.

Seated Exercise Bike - 20-30 minutes per day x 4-5 days per week. Vary the resistance so that you're *done* by the 30 min mark. If this exercise ever gets 'easy', attach strap-on ankle weights for a greater challenge. If your knees are a challenge, you'll need to switch to a cable rowing apparatus. But all and all, this is the safest cardio workout. Treadmills and SkiMachines are overrated.

Then, using dumbbells ...

Overhead Military Press - X lbs x 14-16 reps x 3 times per week (alternate days). Yes, repetition 14 to 16 should get you tired.

Dumbbell Side Rows - X lbs x 14-16 reps x 3 times per week (alternate days). This is for that upper back & rear deltoids, unless you have a seated rowing/lat pulldown equipment at home.

Especially with free weight dumbbells, don't train to failure. That's a recipe for sore rotator cuffs and injury.

If you do the above for 2-3 months, you'll have a toned physique with a higher metabolic rate and from there, losing weight but keeping lean muscle won't be difficult.

^ That and a 6 week cycle of Winnie...lol You guys in SE Asia are lucky as you all can get gear without a scrip.

Gear is readily available just about everywhere with the internet.

Yea, but it's not legal to have gear in the United States unless you have a prescription. That alone is enough for me to avoid obtaining it by any other means, in addition to the fact that there is a lot of counterfeit gear that is sold to people who try to bypass a legit pharmacy.

djfourmoney wrote:

Too much Cardio lessen muscle development, I don't run it that hard 25-30 mins everyday. .

Yea, no kidding. This whole jogging movement started in the 70's (I think) by one man, and has turned into a cult.

It's just mind blowing to me how the first things people think about when getting in shape is jogging for long distances and running marathons as if being able to run for 26mi is the pinnacle of human health.

These people are not even aware of sprinting, or tempo running which is a more heather way to run long distances.

And don't get me started on all the Cancer research companies that are now cashing in on this jogging cult....

This guy gives a lot of good free advice about exercising and his videos are entertaining as well:

http://scoobysworkshop.com/

These are great YouTube channels for excellent body building and fitness info:

http://www.youtube.com/user/Instructionalfitness
http://www.youtube.com/user/luimarco
http://www.youtube.com/user/monkeybargym
http://www.youtube.com/user/twinmuscleworkout


_________________
"The object of life is not to be on the side of the majority but to escape finding oneself in the ranks of the insane." Marcus Aurelius, Roman Emperor and stoic philosopher, 121-180 A.D.