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post #1 of 22 (permalink) Old 01-17-2007, 08:00 AM Thread Starter
 
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Hello!

Hi!
Cool forum....great idea, lots of great info!
I began about 8 months ago, working on the serious spare tire around my waist...I was probably (not really sure) about 250lbs...

I started by simply replacing the soda I inhaling with water, dumping the fast foods and eating better, then soon after with daily walks. About 3 months ago I started hitting the gym. Only cardio/treadmil stuff at first, and lately increasing weight training. I have lost a few pounds, I feel a LOT better, and have lost about 4plus" around my belly! I was stuck at 230 for what seemed an eternity, and now another plateu at 205...hanging in there though, it's just a matter of time...

Last edited by Dee Dub; 01-17-2007 at 08:26 PM.
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post #2 of 22 (permalink) Old 01-17-2007, 09:08 AM Thread Starter
 
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Some info....
(I'm not really a clipboard carrying kind of guy, but still some good tips...)

http://www.bodyforlife.com/exercise/weighttraining.asp
http://www.bodyforlife.com/exercise/...cise_guide.pdf

Weight-Training Workout

Official Body-for-LIFE Weight-Training Plan
Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.

Alternate training the major muscles of the upper and lower body.

Perform two exercises for each major muscle group of the upper body.

Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.

For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.

Always plan your training before hand.

Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

Daily Training Guide

Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 2 Cardiovascular Workout
Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals
Day 4 Cardiovascular Workout
Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 6 Cardiovascular Workout
Day 7 Rest

Upper Body
Chest
Choose Exercise from List
Barbell Bench Presses
Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Repetitions: x12, 10, x8, x6, x12, x12

Back
Choose Exercise from List
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Repetitions: x12, 10, x8, x6, x12, x12

Shoulders
Choose Exercise from List
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Repetitions: x12, 10, x8, x6, x12, x12

Biceps
Choose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12

Triceps
Choose Exercise from List
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Repetitions: x12, 10, x8, x6, x12, x12
Lower Body
Quadriceps
Choose Exercise from List
Barbell Squats
Leg Presses
Leg Extensions
Repetitions: x12, 10, x8, x6, x12, x12

Hamstrings
Choose Exercise from List
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Repetitions: x12, 10, x8, x6, x12, x12

Calves
Choose Exercise from List
Seated Calf Raises
Standing Heel Raises
Repetitions: x12, 10, x8, x6, x12, x12

Abs
Choose Exercise from List
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Repetitions: x12, 10, x8, x6, x12, x12
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post #3 of 22 (permalink) Old 01-17-2007, 10:22 AM
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Dee Dub

Stone may pipe in later and could possibly give you some free advice / recommendations.


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ONCE YOU'VE HAD ASIAN, YOU WILL NEVER TOUCH CAUCASIAN
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OLD AGE AND TREACHERY WILL ALWAYS OVERCOME YOUTH AND ENTHUSIASM
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post #4 of 22 (permalink) Old 01-17-2007, 07:10 PM
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very nice keep with it
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post #5 of 22 (permalink) Old 01-18-2007, 04:38 AM
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Welcome!! they say you gain an Inch for every 30 lbs you loose! !!

hahahJ/K keep it up !


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post #6 of 22 (permalink) Old 01-18-2007, 10:01 PM
 
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welcome glad you're doing well. Bodyforlife has worked for a lot of people.
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post #7 of 22 (permalink) Old 01-19-2007, 07:41 AM Thread Starter
 
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Quote:
Originally Posted by No1stunner View Post
Welcome!! they say you gain an Inch for every 30 lbs you loose! !!

hahahJ/K keep it up !
Dang! I still got another inch to grow!
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post #8 of 22 (permalink) Old 01-19-2007, 09:15 AM Thread Starter
 
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Quote:
Originally Posted by STONE View Post
welcome glad you're doing well. Bodyforlife has worked for a lot of people.
I thought the workout schedule looked good, so I thought I'd share...

This is what I'm doing at the moment tho...

Mon-Cardio/one hour on treadmill or eliptical
Tues-Upper body/30 mins on treadmill or eliptical - and Chest, Biceps, Triceps, Upright Rowing, Chest Flys
Wed-Cardio/one hour on treadmill or eliptical
Thurs-Lower body/30 mins on treadmill or eliptical - and Leg Extentions, Leg Curls, Leg Press, Calf Extentions
Fri-Cardio/one hour on treadmil or eliptical

My lifting regiment is (pyramid 3 up, 2 down...)
1st set 12-10 reps
2nd set 10-8 reps
3rd set 8-6 reps
4th set 6- reps
5th set 6- reps
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post #9 of 22 (permalink) Old 01-19-2007, 07:21 PM
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Dee Dub, you should tell them how well things are going for Linda...

Quote:
If people don't regulate themselves, others will do it for them.
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post #10 of 22 (permalink) Old 01-19-2007, 08:15 PM Thread Starter
 
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Originally Posted by R4Ltony View Post
Dee Dub, you should tell them how well things are going for Linda...
The wife is kickin my ass....she' down 60lbs!
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post #11 of 22 (permalink) Old 01-20-2007, 07:41 AM
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Quote:
Originally Posted by Dee Dub View Post
The wife is kickin my ass....she' down 60lbs!
whats her Secret!?


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post #12 of 22 (permalink) Old 01-20-2007, 08:53 AM Thread Starter
 
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Smaller meals, counting calories/fat....and lots and lots of cardio
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post #13 of 22 (permalink) Old 01-20-2007, 01:11 PM
 
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Dee Dub are you doing 5 sets for each exercise? thats a ton of work you're doing. try cutting it in half and putting a little more effort into those two or three sets.
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post #14 of 22 (permalink) Old 01-20-2007, 02:41 PM Thread Starter
 
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kill the 4th & 5th set?
hmmm......sure I'll give it a try, what's the gain?
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post #15 of 22 (permalink) Old 01-26-2007, 11:44 AM
 
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sorry this is so late.

5 sets per exercise is on the extreme end. Unless you're doing say squats then leg ext only for a workout. then 5 and 5 is probably just fine. But if you're bouncing around doing several exercises 5 is pretty high. try 3-4 different exercises with 3-4 sets each, if not fewer.
The key for training is to stimulate the body not beat the crap out of it. WHen you overdo it it will start to be injured and not run correctly. Training I'm guessing you want to stimulate a little muscle growth, a little strength gain and most of all burn a little fat. To do that you just want to damage the muscle enough to elicite a rebuilding response, lift heavy enough so that it re-organizes the nerves controlling the msucle and gives you a boost in metabolism. YOu dont have to go kill yourself to do this. Get in there push hard, not to where you're dying, push long enough so that you feel invigorated and then leave.

A good rule of thumb is if when you leave the gym you feel great and upbeat then you're doing it correctly. if you feel beat to hell then tone it down a little. Of course there are no absolutes. The occasional slaughter session on big bodyparts like legs and back where you just limp out of the gym is probably a good shock to the body but you do that a couple times in a row and you'll start to stagnate. And on the opposite end you dont always have to feel sore or even feel like you did that much to benefit.

For example right now I'm only training 2-3 times a week because of my school schedule. I still feel fantastic (in some ways better than when I'm training a ton). And my strengh is unreal right now, I am stronger each day. I am slightly softer looking than when I train a lot but thats to be expected.

Ok I'll stop rambling but the smartest thing you can do is listen to what your bod is telling you. If you feel like godzilla one day go for it lift until you're a wimpering puddle of meat on the floor. But if you get in there and just aren't feeling it. Lift like a sissy just go through the motions and get out.
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post #16 of 22 (permalink) Old 01-26-2007, 06:51 PM Thread Starter
 
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Thanks Stone!
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post #17 of 22 (permalink) Old 01-26-2007, 10:24 PM
 
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Dayum Dennis, pretty soon you'll be my size (extra tiny weenie!!)
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post #18 of 22 (permalink) Old 01-27-2007, 09:31 AM Thread Starter
 
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Quote:
Originally Posted by GixerKat View Post
Dayum Dennis, pretty soon you'll be my size (extra tiny weenie!!)
hey, I don't want to lose anything in that area!

Last edited by Dee Dub; 03-09-2007 at 10:36 AM.
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post #19 of 22 (permalink) Old 03-09-2007, 10:35 AM Thread Starter
 
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After about a month of modifing my workout, I've increased my weight (uh...lifted weight that is...) by 30% to 50%!

And it seems like I can get more done!

Thanks Stone!
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post #20 of 22 (permalink) Old 03-15-2007, 02:42 PM
 
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Glad its helping you out!!
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