The Exercise Thread
 

Using the search term "exercise" I went back 7 pages and could find nothing on the topic, so I'm starting a new thread.

My story:
About a month and a half ago I went to a friends house to watch the Mayweather vs. Pacquiao boxing match, could hardly call it a fight. Anyway, my friend had the TV set up in his mancave/garage, boxing posters all over the place and leaning against the refrigerator a heavy punching bag.

I asked him about the bag, he said it hangs just above from where I was sitting.

That gave me the idea to take my idle bag out of the basement where my wife long ago won the battle about "the noise" it made and established that it was an apparatus meant for hanging laundry on.

Typically my tiny garage is fulled with boxes of tools and parts for working on the Porsche, this year I hung the punching bag.

http://s184.photobucket.com/user/kach22i/library/Exercise%20and%20Garage%20Gym?sort=3&page=1
http://i184.photobucket.com/albums/x...psvu0hvz5d.jpg


http://i184.photobucket.com/albums/x...ps0fxgjjdt.jpg

My mountain bike idle since 1996 is also back in action.

The weight set I've had since 1978 converted into functional art.

The nearby stadium and it's many outside stairs are part of my home gym.

I've done laps at public pool three times now.

In the five weeks since I've started my exercise routine I've lost five pounds. However I've lost over two inches on my waist, and I've built muscle all over my body, concentrating on my formerly neglected chest.

The transformation is quite astounding, I focus on different parts of the body on different days, typically only one or two days off a week.

Push-ups are their own category, a day just on that alone. 1. On knees with PS-90 sliding discs forward, and others spreading outward to the sides. 2. Rotating disc at various distances apart and with feet on the bench inclined. 3. Inclined with hands together, shoulder, and far apart. 4. Inclined with hands on a child's size basketball (almost pulled a collar bone muscle - be careful getting on). 5. 25lb dumbbells on end to increase motion range and back strength at an incline of course.

I discovered that I can hang from my pull-up bar and grab the punching bag with my legs as I pull them up. I have to reinforce the rafters before I get too aggressive with that exercise, very reminiscent of wrestling moves.

I can see where the fat is now, can feel the hot and cold temperature of the skin after a workout and see the means to an end goal.

The real motivation happened before the big event boxing match.

I had been working construction for the last nine months and about three months ago the project stopped, so I went back to doing architecture. Sitting there working on the computer feeling my muscle mass and muscle tone slipping away made me alarmed. No way did I want to slip backwards to where I was, far too much pain, progress and work involved to let that happen.

That's how after +20 years of almost no exercise (did a lot of walking though) I started back up.

One of the old body building / exercise books I have has an interesting statement in it.

Exercise is for using muscles your already have, bodybuilding is for building upon those muscles and for creating new muscles.

Q1; I've been told that I can do dips everyday as it is a core strengthening exercise, is that true?

Q2; I've been told that sprinting (power bursts), jump rope and bicycling are the leading fat burning actions one can take. Is swimming an equal or superior to the list already mentioned?

I'm interesting in hearing your stories and experiences.

I ask people all the time now what their exercise routine is, staying focused on the topic seems to help me maintain my momentum somehow.

If anyone tells you that a man in their mid-50's cannot build muscle mass, tell them to lost. It's not as hard as you would think, and makes you feel years younger.:)

I found that riding my bike had a profound effect on my shape. My middle has really shrunk down nicely, and my wife has said on multiple occasions how nice my ass looks.

But the real transformation is come in the way I can play soccer. The bike has given me fitness for running around for an hour and more like nothing else. While I'd love to have a cut chest and arms like those guys on the big screen, it wouldn't help me much when I play soccer, or for anything other than some sort of "gun show" sort of display. I enjoy riding bike just for the sake of riding bike, and I like playing the game for it's sake as well, so body shape isn't very important to me, but my wife does appreciate my fitness level, so that is something to consider.

What took me for a surprise was after bike riding I could feel it in my biceps, and to some extent upper chest along the collar bone.

My thighs of course took the brunt of the work going up and down hills.

I spend very little time actually sitting in the seat, using my legs to absorb the shock from potholes and other pavement irregularities.

The hills around here can be quite grueling, they seem to have it out for me.;)

I do a walk through hills with the dogs for an hour each morning then a couple of hours house renovating type work.

Saturdays I do a hard out trail run with the dogs. Getting the engine temps up type run. So I'm fit enough for whatever life may throw at me.

Umm, an interesting observation. I'd had a minor beer type gut for the last 10 years, then I stopped drinking my 2 or 3 liters of orange juice a day. Instead swapped it for a sodastream water habit, and the beer gut and extra weight fell off so fast I thought I had cancer or something. Darn, now I need to go out and buy a whole lot of new trousers.

I've got a gym membership but only go once every month or two.

But yes, a fit lifestyle, but not ultra fit, suits me.

Yea, I've heard the phrase "don't drink your calories" before.

I don't abuse that, but there is always room for improvement.

UPDATE

Finally got around to filling the tires with some sand.

http://i184.photobucket.com/albums/x...pstpakuvlt.jpg

$6 of tube sand weighs 70-75 lbs depending on the moisture content. This is far cheaper than steel weights at about $1.00 a pound.

The hole saw had no problem going though the rubber.

http://i184.photobucket.com/albums/x...pskifyy28x.jpg

The sand flowed easily in, some dust associated with this, so wear a mask or do it outside.

http://i184.photobucket.com/albums/x...psd3pyxgon.jpg

I had my weight lifting neighbor spot me and did a few reps. The sand plus bar/tires came to 133 lbs. The tires do not spin at all, quite a relief.

Lots more room in the tires, they are only about 1/8th full right now. Temporary plugs in the top fill holes will be replaced with rubber plugs or rubber corks - soon.

Now I have one more exercise to add to my list.

http://i184.photobucket.com/albums/x...psgbpgf5mo.jpg

And to top it off, earlier in the day I managed to swim a full lap at the public pool. At my present rate it will be about two weeks until I can do two laps back to back.........something to look forward to. I used to be the fastest kid in the city way back in Jr High school, that was a long long time ago.:o

Interesting. Why anyone, especially grown ups drink soft drinks is beyond me, but people forget about fruit juice. Its loaded with sugar, even if just the natural sugar of the fruit. I don't know how many oranges it takes to give 2ltrs of juice- but you wouldn't eat that many oranges each day, id bet.

good work. do you have the ball for the abdomen/back exercises?
guard the knees.
i would avoid running down stairs. it catches up with the majority of people.

ps
i would lose the hillbilly barbell set-up thing.
c'mon. : )

Ive heard it said that there are two types of people- weight people and cardio people. There is no doubt, and lots of research supports, that weight work is good for men of certain age. Aside form building muscle mass, it fires the metabolism and gets the whole system working better.

Not being a body builder, I have found a mix of the two is the thing. But the first step to feeling better is getting some weight off, and in that the bicycle is your friend. Kind to older ankles, knees and hips, serious bicycling is exceeded only by serous rowing for calorie burn. Ofcourse, biccylces wont ride themselves, but if you ride 1 hour @ 18mph you will burn 1000 calories. More than walking running swimming.

And they say- 30% exercise/training, 70% nutrition.

Someone was trying to explain the big ball thing to me a couple of days ago.

There is a place near me called a "Workout Boot camp", I think they use them. I have a standing offer from my buddy which works there to check it out with a free class, it's on my list of things to do.

Regarding running down stairs, I stopped doing that two weeks ago after a friend suggested it was too much shock. I was leaning that way already, just needed to hear it from someone I guess.

creaturecat, it's a "car guy" weight set, in a garage - functional art. The cost of adding weight is 1/10th of a conventional weight set. I am a designer, I solve problems, this solution may not appeal to everyone, but it's not suppose to either.

FYI: I bought a bike helmet today, it's called a "halo", a red light wraps around it - good to be seen.

I started exercising a couple of weeks before I turned 40 and have been very consistent since. I'll be 49 in 5 months. I mostly lift weights and have put on 30 lbs of muscle. I don't consider myself a bodybuilder. I'm just a guy who strength trains and have reaped the rewards from dedication and consistency. I do feel best when I get in consistent cardio,unfortunately I'm not as consistent with that. My favorite method is to ride my bike. Luckily I have a bike trail close by which gives me a 13 mile ride door to door and can be stretched to 18. I try to do it as fast as I can every time and keep a detailed log.

I do struggle with eating at times. It can be hard when you live with someone who doesn't have the same goals or gets it. I'm currently hell bent on having a 32" waist. I was very close at 200 lbs. I'll be at the same place I was at, at about 208-210 this time.

I understand your weight set but do yourself a favor and get a proper bench and weights. Great deals can be had on Craigslist. I recommend some kind of cage. Also keep your eyes open for dumbells. Over time I've collected 5 thru 100 lbs and I'm close to a full set. I worked out at home by myself for the first 8 years and now go to a gym.

Keep it up. The weeks can turn to months and then years. That's how I got real results.

Yes, I think that's the trap. People (me :rolleyes: ) think it's a natural source - must be good. Without all the fiber to slow you down, you are getting a lot of fruit sugars in one hit.

I used to exercise a lot and loved it. Running and lifting were my things. Now - arthritis in my feet keep me from running. Got a Concept 2 and started rowing until something went wrong in my right knee . I'm trying to ride, but biking brings the same knee pain as rowing. If it wasn't for sex I wouldn't get any exercise at all. I just hope my wrist holds out.

I was not sure what a "cage" was so I looked it up.

http://www.thecoli.com/threads/bench-press-assistance.219597/page-2
http://forums.pelicanparts.com/uploa...1434575178.jpg
This looks like a great idea if you don't have a spotter hanging around.

I never knew something like this even existed, not been to a gym in decades.

I do have my eye out for equipment, but may rig something up in the meantime.

Brainstorm-1 ; Really large diameter wheels/weights (tractor tire size) would forgo the need for safety bars. Don't tractor tires weigh 200-300 lbs though?

He's not going to go without a fight.

lol

Age 34, last July 4th recorded weight 227lbs (6 ft tall). Drinking, smoking...
Age 35, today, 165lbs, 11% body fat. No drinking, smoking.

I eat clean, work out 5 days a week, and drink 2.5-3 gallons of water every day.

My story.

Subscribed.

When you say "eat clean", is that just cutting out fried foods and ice cream?

I'm having more problems avoiding cheese than I do gluten. Maybe because gluten bloats me up, gives me gas pains and makes me fart like crazy. And cheese just tastes good.

Rode the bike for 35 minutes this morning.

I was moaning while going up that last hill, then a fat chick on a bike breezes by me like I'm standing still. I know it's more than a gearing thing, but also know if I keep at it I'll be passing the fat chicks in no time.

NOTE: it is nearly impossible to jump-rope after cycling. Try it sometime and find out why.

Get yourself a simple cycling computer that gives MPH, Avg speed, max speed, trip and odometer. Map out a specific route in the 10 - 15 mile range. Keep a log of how many minutes and what you averaged speed wise. Tuesday's ride(3rd time this season)for me was 12.96 miles with an average speed of 16.7 mph in 46 minutes 32 seconds. 18 mph average is my short term goal. My fastest run I averaged 21+ mph but this was on a carbon road bike on the race side of things. My current bike is a ti gravel racer and perfect for me. Prior to it was a full rigid ss 29er and was usually somewhere in the 16+ mph range.

Well generally, if its in a packet, if your grandmother wouldn't recognise it, dont eat it. Avoid processed food.

I eat 6 times a day, 3 main meals and 3 being snacks. Clean eating for me is good source of health fats, carbs and lots of protein. i like cheese, ice cream and burgers as much as anyone else, oh and pizza. Pizza is life. But I only eat that stuff once a month. Diet depends on what your goals are. When I was losing weight i pretty much followed a very strict keto diet. Very little carbs, just enough to energize myself, and lots of protein. Most carb source were green veggies and fat source were nuts. I went crazy with chicken and fish. Not to mention plenty of water. It is miserable first month, but once you start seeing results, you stick with it.

Now I do not follow that diet anymore, but still eat very clean. It became habit.

Funny thing is, the other day after work, I stopped at the store to pick up water and saw bunch of guys in the line with bellies and 12 pack in their hands. Nothing wrong with that, nor what i do is right, but i used to be like that. Long story short, it is a choice and if it becomes a life style, it is very rewarding.

Today's workout
Deadlift: 135 x 12, 185 x 12, 205 x 12, 225 x 6(usually 12, wasn't feeling it today)
Lat Pulldown: 175 x 6, 150 x 10,10,8
Barbell Row: 185 x 8,8,8
Dumbell row: 90 x 8,8,8
Dumbell Pullover: 65 x 12,12,12,10
Ab Work

Bike Ride: 12.96 Miles, 45min 26sec, 17.1 MPH Avg

Please don't take this the wrong way but if you didn't know what a cage is, please, please, find a trainer who can show you how to use equipment properly at first. Doing any exercise improperly can do a lot more harm than good.

I also suggest checking out Men's Health Magazine's website. Lots of articles on workouts, exercises, eating, etc.

^^^some good advice for you from Stephanie!

Since my teens I have always been a big proponent of weight or resistance training combined with some intense cardio exercise. Now being close to 55, I have kept up with my routine, albeit the muscle strength has waned somewhat over the years. I tend to do more circuit training (doing many exercises consecutively with minimal rest between each exercise) instead of pure strength training. I also prefer to ramp up the cardio by doing a relatively short, about 20 minutes, but intense run on my elliptical trainer, targeting a heart rate of between 145-160.

My routine is typically as follows:

Monday and Tuesday: Cardio 350 calorie run on elliptical trainer HR target 140+ (aprox 20 minutes)
Wednesday: Circuit train chest, arms, and abs (aprox 1 hr)
Thursday: CT back, shoulders, and abs (aprox 1 hr)
Friday: CT legs and lower back (aprox 45 min)

I'm fortunate in that I do have a full gym in our basement so I've got no excuse regarding commute time to the gym!:rolleyes:

At my "peak" in my late 20's early 30's I was a pretty decently ripped 190 lbs @ 5'11" with a 31" waist. For the last decade I've maintained my weight at around 175 lbs with a 32.5" waist.

What's very interesting is that "they" are now saying that more and more emphasis should be placed on weight training and especially high intensity circuit training in one's exercise regimen as opposed to pure cardio training for maximum benefit especially with advancing age. And as far as cardio training, a short but intense session is actually more beneficial than a long, mildly or moderately intense one. I believe it!

My wife uses a personal trainer about three times per week for her training and he is also a very big advocate of circuit training. I must say, she's pretty strong and tough! I'm seriously jealous of how strong her legs are!

So, in closing, good on ya to have pursued the exercise regime! Keep at it and, as others have said, I would seriously think about getting some high quality equipment for your gym because the last thing you want to do at this stage is to hurt yourself......'cause the recovery stage gets longer and longer for us old guys!


I VANT TO PUMP..YOU UP!!!:cool:

Out of curiosity has anyone used the suspension trainers like TRX? My wife was really into a while and I ended up making a DIY unit for my basement. Long story short we've been out of the exercise game for 9 months or so and would love to get back into it. The problem is I have no clue where to start (other than get off your A$$).

I'm trying to figure out a good routine I can do at home so I don't leave my wife stuck with the baby for too long.

^^^Well, yes getting off your A$$ is the very first thing that you're going to have to do!:p

Can you give us more info on yourself Sickly?

Age? Any medical/health issues? What kind of shape are you in now? What do you want to accomplish in 1 month/6 months/1 year? What kind of equipment do you currently have at home?

Trx is great. I use it all the time on top of my weight training. You can make excellent progress using bodyweight training.

.

having gone thru this.

if i had to pull a number out of my ass, i would say losing weight is 80% diet 20% exercise.

i was working out like a fool, and UNTIL i started eating (call it) "clean", i was not gaining any ground. ZERO.

now, my plates are all 50% greens. GREENS. corn isnt green, neither are mash potatoes. :)
then a carb, like brown rice..and a tiny bit of meat when i eat meat. when i quit meat on weekdays, the weight came off very fast.

weekends i maintain portion control, but i kinda eat what i want. it placates my inner fat guy.

I'll play along. 53 years old, sedentary job and lifestyle for the most part. 5'-11", 230 lbs, fairly easily winded for anything greater than climbing some stairs. I've dropped about 10 lbs last year and my doctor encourages more of the same.

I've always been pretty strong. People often asked if I worked out (I did not). That's way back when though, but I'd like to get back to that weight and condition again.

I'd be ecstatic to be the same weight I was at 24; 180 or so. My conditioning would probably be better though 'cause I no longer smoke. Better on my knees, better for my health, better example for my kids and grandkids.

Looking at this exercise bike from Amazon - gets pretty good reviews and the price is right. That will start the exercise bit, but weight training needs to get in there somehow too.

I've dropped the weight over the last year primarily due to portion control. No seconds, eat in moderation - nothing dramatic.

During my time as a personal trainer, most peoples biggest failure point I seen was diet discipline. Clients would come in and work there asses off, but id never see their body composition change. When I'd start grilling them on their eating habits, all the skeletons would come out of the closet.

Head slapping moment for me.

I even bought smaller dinner plates. And WTF is up with diet soda? I swear. I think that stuff makes you save fat.

It's the food. I feel it.


Sent via Jedi mind trick.

I'm taking a bit of a time out from work which was a 12-13hr day, 5-6 days a week sat at a desk making shapes on a computer screen, poor diet and no exercise to...

12hr days, 7 days a week of hard manual labour rebuilding a stone garden boundary wall and eating healthily as my wife is back in charge of my food rations. Before I started on the wall I had to move 50 tons of stone by hand, that was a baptism of fire, I can tell you!

First week was torture but now 3 and half weeks in I'm not so dead at the end of each day and not so seized up each morning.

I now have fore arms like Popeye, trowelling cement all day and lifting stone in each hand will do that. Also lost 11lbs of weight (a dose of food poisoning while on holiday the week before helped too). I have a Concept 2 rower which I need to dust off and I will use this to build up my cardio fitness alongside my strength and core fitness.

I feel good knowing what I'm doing is healthy, just turned 47, could have taken the easy option and paid someone to build my wall for me but needed to something drastic to get my old self back, so far it seem's to be working

Kettle bells are my newest best friends... I throw them into my exercises to superset, and keep my heart rate up. Works like magic.

Good for you. As Vinman said, controlling food intake is the hardest thing. You've found the secret to that. Wish I could.

I think that I'm zeroing in on the proper diet with lots of protein (salmon/tuna), greens and lower carb portions (rice mostly), not to mention success in keeping away from ice cream this summer.

However I'm confused about the proper portions.

On one hand I want to build muscle mass (focusing on the chest).

And on the other hand I want to lose fat on lower belly and sides of lower back.

Right now I'm trying not to starve myself, want the energy and strength for the workouts, that has first priority.

NOTE: about the "car guy" bench-set, after nearly a week of rain and high humidity the sand in the tires picked up moisture/weight. This type of design will make judging improvements more difficult as it is subject to environmental factors.

I set up some long wood flower boxes I had lying around under the length of the tires. The plan is should I have to lower the barbell on top of the chest, the boxes will support the tires (sort of brings up the floor level). I have been fortunate enough not to have to test this design in action, working on getting something better like a proper cage.

losing weight and gaining muscle is almost impossible. You lose weight while getting strength, and you will look ripped also. Portion control is easy. 8oz of greens, 8oz of meat.

Key word there is "almost".

For me it's been six weeks of exercise, six pounds lost, lots of new muscle on my chest, and a loss of about three inches on my waist.

I'm just looking to improve, and to keep going in the right direction.

It's perhaps too early to worry about what my routine may look like in the late fall and winter.

I'm just trying to get to where I want to be by the end of this summer.

I just want to look good in clothes, that's the goal.

Just got tired of feeling dumpy and turning into a pear.:D

I finally got around to improving the pull up bar in my home-gym/garage.

Before:
http://forums.pelicanparts.com/uploa...1436281370.jpg

It was fine for hanging from to stretch out my back, but dangerous for more than anything more than a couple of chin-ups.

After:
http://forums.pelicanparts.com/uploa...1436281508.jpg

Roof rafters reinforced with cross blocking, using hangers.

Also braced up the punching bag connection point with lateral 2x6 blocking.


http://forums.pelicanparts.com/uploa...1436281609.jpg



At least now I'm ready for when I get stronger and can use these bars more aggressively.

http://forums.pelicanparts.com/uploa...1436281956.jpg

I upgraded the 2x6 dips ledger with a 2x10, this will give me a little more confidence in it.

I've been doing more swimming than any other exercise lately, it's summer right?

yup. I'm unable to run or even jog but I'm able to pedal a bike. It's the only thing I can still do. Silber...have you tried hills? :eek: