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workout schedule?
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crocadoodledoo



Joined: 26 Nov 2008

PostPosted: Thu Dec 04, 2008 7:31 am    Post subject: workout schedule? Reply with quote

Hi everybody Smile
I am starting to get back into gym mode and was hoping that you had some advice.

I searched for old threads on this topic and dont think there are any

Basically, I need to lose a little weight around the belly and bum and wouldnt mind some muscles too.

I've been doing yoga 2 or 3 times a week and cutting down on the rice and eating late at night.

Anyways my plan is like this:
burn 300 calories on the running machine (better to count by calories rather than time or laps since its easy to get lazy that way)

and then follow the folowing 12 week workout plan

http://www.leehayward.com/workout_programs/

There are a lot of free online step by step workout plans (as I really need an organised plan since I hav no idea what I'm doing:o))

So any ips from you lovely people would be much appreciated!

Cheers!
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bogey666



Joined: 17 Mar 2008
Location: Korea, the ass free zone

PostPosted: Thu Dec 04, 2008 7:35 am    Post subject: Re: workout schedule? Reply with quote

crocadoodledoo wrote:
Hi everybody Smile
I am starting to get back into gym mode and was hoping that you had some advice.

I searched for old threads on this topic and dont think there are any

Basically, I need to lose a little weight around the belly and bum and wouldnt mind some muscles too.

I've been doing yoga 2 or 3 times a week and cutting down on the rice and eating late at night.

Anyways my plan is like this:
burn 300 calories on the running machine (better to count by calories rather than time or laps since its easy to get lazy that way)

and then follow the folowing 12 week workout plan

http://www.leehayward.com/workout_programs/

There are a lot of free online step by step workout plans (as I really need an organised plan since I hav no idea what I'm doing:o))

So any ips from you lovely people would be much appreciated!

Cheers!


use the search funtion (crappy as it is), this has been discussed to a fairly lengthy extent.

based on what you write, a weight regimen is a must.
pick what you think is "right" for you, and stick to it. If it doesn't work, ditch it and find/use something else.

Squats in your case are almost a must.
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bogey666



Joined: 17 Mar 2008
Location: Korea, the ass free zone

PostPosted: Thu Dec 04, 2008 7:51 am    Post subject: Re: workout schedule? Reply with quote

btw.. I'm going to copy and paste a post by aka dave in a different thread that should be helpful.

It's more along powerlifting lines, but take a look at what he says anyways. There is no dispute that what is said about "compound" exercises using free weights rather than machines IS "the law".


--------------------------------------------------------------------------------

Stuff that works for me and a lot of people.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1228393306&sr=8-1

This book is the beginner's bible.

Using machines doesn't help you burn fat fast, because you isolate muscles. Using barbells in the squat, deadlift etc. targets *many* muscles and works the nervous system so you'll really go fast.

Also, in Korea you will probably have to lift the barbell off the floor in a power clean because they don't have power racks. Power cleaning is really a fat killer. I can't add weight enough when I power clean a lot.

These excersises are great stuff you can do if you really can't abide barbells, or want assistance excersises. They are "plyometrics". These are "burst" excersises that will help your power clean.
http://kr.youtube.com/watch?v=tDOs1RrpPqo&feature=related
http://kr.youtube.com/watch?v=iGLctzQM_Xo&feature=related

http://kr.youtube.com/watch?v=iGLctzQM_Xo

http://www.sport-fitness-advisor.com/plyometricexercises.html
http://sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm

Plyo is easy (at least convenient, they can be brutal) because once you're squatting a decent amount, you can just go jump on to benches etc. And believe me you will not be fat once you can do 5 sets of 20 decent box jumps.

On edit: usually the best part of my week is when I set a personal record in a lift, and the best lift is getting a pr in a power clean/front squat (and usually there is a risk of failure at this because my front squat is ahead of power clean, so getting the bar from the floor to my shoulders is hit and miss).

So lifting is not just physically rewarding, but psychologically rewarding. And it really makes my day and is addicting. I'm still really slim (65 kilos), but I still manage to increase the weight from week to week (1 kilo at a time).
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Jeff's Cigarettes



Joined: 27 Mar 2007

PostPosted: Thu Dec 04, 2008 2:32 pm    Post subject: Reply with quote

300 calories on ergomator m-s, chest-m, curls-t, legs-w, tri's-th, shoulders-f. Stomach m & f.
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Silk



Joined: 09 Oct 2008

PostPosted: Thu Dec 04, 2008 4:24 pm    Post subject: Reply with quote

I would encourage you not to count the calories you "burn" on machines which is not accurate, and doesn't take into effect the calories you burn day and night after hard workouts due to increased metabolism.

What is much more important is counting the calorie you take in and estimating a realistic calorie deficit (for fat loss). Go to the gym and use their body analyzer machine, which gives a rough estimate of your body composition (most gyms will do this for you even if you're on a day pass). Basically, taking in less calories than you need to maintain your weight, combined with spiking your metabolism through workouts/cardio and not eating too many calories at once are the three corner stones of effective, healthy weight loss.

Do research to find out the appropriate calorie deficit for your weight. It's better you do your own research yourself so you understand the system, than for a dave's poster to throw numbers at you. And if you're on a good workout routine, get some protein powder(pure protein, not gainer), and if nothing else, down a shake right before you sleep (and after workouts of course). Absolutely not eating late is a myth, and is recommended only for non active people. You should give your body fuel for the night to rebuild and avoid going into starvation mode, which will just weaken you and lower your metabolism. Think of your metabolism as a furnace, give it clean, steady fuel Anytime you feel hungry, and crank that baby as high as possible with workouts/HIIT routines.

You Can build muscle and lose fat at the same time, but it is much more effective if fat loss is your primary goal. Once you get fat down (calorie deficit), you can change to a calorie surplus and pack on the muscle. Going for muscle first is only shooting yourself in the foot, as it takes much longer to build muscle than it does to burn fat.

None of this is armchair advice, I've been hitting the gym since coming to Korea and really turned my own health arond. bodybuilding.com has great articles on it. speedns.com has a great selection of products (korean site)

I recommend the whey gold standard protein from that site. You can also pick up bulk oatmeal from them. Oatmeal and portein shake in morning is great first meal. Or just oatmeal if you're working out in the morning, and shake after workout. I buy chicken breasts from homeplus/gsmart which is affordable and easy to cook. At one time, I was eating chicken breast salad at night, with fruits and vegetables, and doing cardio along with working out twice a week. My fat burned off fast (20kg 6-8 months) I packed on a decent foundation of muscle as well, so I burned even more fat than my weight change shows. Dr. you protein bars are good snacks at work, while korean food is good lunch meal (the only time I allowed myself rice).

Last bit of advice from personal experience, don't overdue the weight training. Give your body tons of rest, spiking metabolism comes 2nd, and weight training comes third. Maybe most or all of this is more advice than you were looking for, but your post reminded me of myself when I first went back to the gym. I wouldn't worry too much about finding the perfect workout routine, just sticking to it and concentrating on calorie intake/metabolism and your body will do the rest.
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bogey666



Joined: 17 Mar 2008
Location: Korea, the ass free zone

PostPosted: Thu Dec 04, 2008 4:31 pm    Post subject: Reply with quote

body analyzer machine? you must work out in a fancy gym.

personally I think it's difficult, though not impossible to get that "mathematical" about calories in/calories burnt. I've never found the need to count or add anything

I just change the food intake (types of foods I eat) or change portion size and increase activity and see how the body responds. It tends to start responding fairly quickly so you'll know whether it's working or not.

then you adjust when/as often as necessary. I think for most people it's an easier approach and with time you tend to learn what you body responds or does not respond to.

but if someone wants to get that "mathematical" about it, then absolutely go for it. I've never had the tools and it's almost impossible to accurately estimate how many calories you're eating (you can get a ballpark idea though)
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Some of the Mothers Said



Joined: 01 Jul 2008

PostPosted: Thu Dec 04, 2008 4:47 pm    Post subject: Reply with quote

Hi. I'm from a family of Boxers going back to my Great Grand Father. I'm old school when it comes to this. To lose weight, eat less food, do more exercise, drink water. Don't count calories, and don't weigh yourself. If you got a belt, just put a little notch at where you are at right now, and each week, check where that notch is heading. Hopefully for you the belt will get a little smaller each month.
I can lose up to 2-3kg in one boxing session, although this is mainly water weight, and it's unhealthy to do so. I ALWAYS mix up my routine. After 20 years, it can get pretty dull doing the same stuff, as well as incresing the risk of cronic injury. By mixing things up, you will find the exercises which suit you, and are of the greatest benefit to you! My old man was a pro boxer, and beside his morning run, he would only train an hour a day, 4-5 times a week. But, BOY, what an hour! When I train students, I really push them hard. You will be surprised at how much you can do! Have fun, eat less, and push yourself! Can't go wrong! Oh, 30min skipping 3 times a week (2-3 skips a second) will help the belly. Good luck, and good on ya!

Oh by the way. What Silk posted is good advice, and true. I worked with a guy who dropped 30kg in one year. I trained a guy who also dropped around the same, but he stopped coming, and put most of it back on!!! Ahhhh.....
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Silk



Joined: 09 Oct 2008

PostPosted: Thu Dec 04, 2008 5:51 pm    Post subject: Reply with quote

bogey666 wrote:
body analyzer machine? you must work out in a fancy gym.

personally I think it's difficult, though not impossible to get that "mathematical" about calories in/calories burnt. I've never found the need to count or add anything

I just change the food intake (types of foods I eat) or change portion size and increase activity and see how the body responds. It tends to start responding fairly quickly so you'll know whether it's working or not.

then you adjust when/as often as necessary. I think for most people it's an easier approach and with time you tend to learn what you body responds or does not respond to.

but if someone wants to get that "mathematical" about it, then absolutely go for it. I've never had the tools and it's almost impossible to accurately estimate how many calories you're eating (you can get a ballpark idea though)


I agree bogey, ballpark ideas are best. When I mentioned counting calories, I didn't mean each individual calorie everyday although my post may read that way. It's just when someone is first getting back to the gym, it's almost impossible to know 1. how many calories on average they're taking in without some initial couting, and 2. how many they should be getting in. After initially figuring that out, it's easy to ballpark it from then on out.
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Silk



Joined: 09 Oct 2008

PostPosted: Thu Dec 04, 2008 8:27 pm    Post subject: Reply with quote

Btw, "Some of the Mother's Said" I think I read in another thread that you workout at the thai boxing gym by suwon station?

If that's true, I'd be interested in talking to you sometime about it. I don't live far from suwon station, and I've been thinking about taking up boxing for a long while, especially now that it's getting cold and I hate running outside in cold weather.

Also, great Korean Esl forum name Very Happy
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Kevtron



Joined: 17 Jul 2007

PostPosted: Thu Dec 04, 2008 8:50 pm    Post subject: Reply with quote

Silk wrote:
Btw, "Some of the Mother's Said" I think I read in another thread that you workout at the thai boxing gym by suwon station?

If that's true, I'd be interested in talking to you sometime about it. I don't live far from suwon station, and I've been thinking about taking up boxing for a long while, especially now that it's getting cold and I hate running outside in cold weather.

Also, great Korean Esl forum name Very Happy


I'm a taxi/bus ride from the station, but am also interested in that kind of workouts. I go to the gym, but find it harder to motivate myself when I'm working out all alone. Classes push me, which is what I need.
PM me if you've got info on it please.
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crocadoodledoo



Joined: 26 Nov 2008

PostPosted: Thu Dec 04, 2008 10:31 pm    Post subject: Reply with quote

great advice Very Happy
Actually, this is my first post in daves - I've been reading for years and am really happy to get in touch with some knowledgeable people Smile

I'm putting together a little book type thingy so I can record my progress -
I'm going to do a mix of a lot of cardio (about 70%) and muscle stuff, including squats, about 30% of the time until I lose about 5kg around my bum and tummy, then start to build up muscle.

I'm currently researching HIIT and calorie intake, etc. but I think basically you guys are saying I shouldnt really get too specific until I know what my body likes and also in order to keep it fun.

By the way, have you guys ever seen the 'Spartan 300' workout?
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=de42ad5c08450110VgnVCM10000013281eac____&page=3

I think it would kill me hahah
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bogey666



Joined: 17 Mar 2008
Location: Korea, the ass free zone

PostPosted: Fri Dec 05, 2008 4:33 am    Post subject: Reply with quote

crocadoodledoo wrote:
great advice Very Happy
Actually, this is my first post in daves - I've been reading for years and am really happy to get in touch with some knowledgeable people Smile

I'm putting together a little book type thingy so I can record my progress -
I'm going to do a mix of a lot of cardio (about 70%) and muscle stuff, including squats, about 30% of the time until I lose about 5kg around my bum and tummy, then start to build up muscle.

I'm currently researching HIIT and calorie intake, etc. but I think basically you guys are saying I shouldnt really get too specific until I know what my body likes and also in order to keep it fun.

By the way, have you guys ever seen the 'Spartan 300' workout?
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=guy.wisdom&category=life.lessons&conitem=de42ad5c08450110VgnVCM10000013281eac____&page=3

I think it would kill me hahah


it's good that you are EXCITED.... keep it up (it will get progressively more difficult to stay that way LOL )

a couple of things you need to keep in mind

a) there are a bazillion workout programs out there, but most of them are mere variations on the same thing or things. The IMPORTANT thing for you is to pick one that makes sense./interests you and STICK TO IT and see how you progress. Given what you write, I think if you do almost anything and stick to it, your INITIAL progress will be fairly quick and therefore mentally and physically rewarding.

b) do not get TOO excited in the beginning, by this I mean do not over DO it? with time you will learn the difference between "good" sore and "bad" sore or just "pain" and believe me, there IS an important difference. It'd be stupid for you to take all the excitement and overdo it and actually hurt yourself before you ever got things off the ground.

c) diaries are good for many people. I'm too lazy to keep one Smile

d) remember that your progress will be NON linear. The early/earliest gains are the easiest, then it gets progressively more difficult (which sucks) but that's the way things are.

e) don't get hung up about the weight around your waist and ass... sounds like you've got a pear shape.. more common for a woman, but this also means as a man it should be slightly easier for you to get rid of it. by don't get hung up on it I mean.. you can NOT "spot reduce". Patience and commitment mean it will eventually get reduced but how fast? this depends on mostly genetic factors and other factors not understood.

f) your body should NOT really "like" anything you adopt or come up with... that's kind of the idea Smile... what the body "likes" is being reclined in a lazy boy while engorging itself on a biz pizza Smile

OK.?

good luck... and let us know how you're doing and if you encounter any problems and I'm sure someone will be more than happy to help if possible.
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Some of the Mothers Said



Joined: 01 Jul 2008

PostPosted: Fri Dec 05, 2008 9:34 pm    Post subject: Reply with quote

Hay Guys.
What a nice thread. People being polite and helpful.
All excellent advice for the OP. I hope (OP) you stick to what ever choice you make, and end up achieving what you set out to do!
For Silk and Kevtron I would be more than happy to help you out at the gym I work out in. I actually kept the OP in mind on Thursday as far as the schedule runs at the gym. The trainer (who is not the old man I really like) began his session around 5:30pm. Basically these days, all he does is glove work with the beginners, around 4 pretty intense rounds. He used to do a more intense work out, but this has stopped recently. (He had only 3 students on Thur) If he is training them for general fitness it's fine, but if they want to learn how to throw a decent punch, well, let's just say high elbows, and crossed legs seemed to be the order of the day! It's not the way I would do things, but I'm not the trainer.
Kevtron I will get the exact details concerning the training schedules and price on Monday, and I will post it here. I pay 50,000W a month and train myself. Silk I'm more than happy to meet up, although next week, I'll be training around noon due to exams at school. I usually train around 4:40-6pm, 3-4 times a week. I will help anyone with technique problems, glove work, and some light sparring, although I try to limit this so as not to step on the toes of the new trainer. I'm big on defense being an inside boxer. Just a note. There are two other Muay-boxing gyms I've spotted. One is near Paldal Moon gate, and the other is further up just past the other gate, near the Suwon park.
Hope you all have a great weekend, and stay warm!
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PRagic



Joined: 24 Feb 2006

PostPosted: Sat Dec 06, 2008 12:43 am    Post subject: Reply with quote

Awesome thread. I'm down about 14 Kg since 1 August. Watching carbs, no booze, and in the gym 4 days a week. No late night eats. I'm going with a fat burning, high cardio routine.

Every day, step 1: 3.2 K on the running machine: One day a good clip jog, and the next day, intervals. For intervals, walk two minutes, jog one, then hit it hard at a sprint/near sprint for a minute. Repeat until you hit your target distance. I actually like these better than a run as I hate tread mills and this seems to make the time go faster. When the weather breaks, I'm on the Han River path, either biking or running.

Step 2: Workouts are lower weights with higher reps. Almost exclusively free weights. No more than a minute between sets. Keeps the cardio going and gets you out of the gym faster.

Day 1: Chest
Day 2: Tris
Day 3: Back
Day 4: Bis
Day 5: Mix it up with no weights: pushups, pullups, shoulders...whatever. I try out new stuff on these days, then work it in if it seems to do the trick.

I usually do abs every day, but vary the routine. The 8-Minute ab set downloadable from YouTube is great for a change up.

The bonus is that my cholesterol (I know I sound like an old guy here, but it's a reality) went from 230 to 163.

Good luck and keep it going.
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aka Dave



Joined: 02 May 2008
Location: Down by the river

PostPosted: Sat Dec 06, 2008 5:31 am    Post subject: Reply with quote

Currently, on a weight lifting plan I'm on, I don't eat enough. It's complicated, but I'm gettin stuck because I don't eat enough food.

So I think a program like that would be good for weight loss!

If you really want to know the program buy Starting Strength, a link is posted above. Really, go to the pros, spending 25 bucks for a book that will make you really, really healthy isn't a bad idea. But I will give you my amateur take paraphrasing the pros.

If you can't pay 25 bucks go to http://stronglifts.com/
Later on you can go to http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

The whole thing is about squatting. That you do three times a week. Why is squatting the best, and especially for weight loss?

Imagine a bicep curl. You work one muscle. In a squat you work MANY muscles and you amp up your nervous system, burning calories for days after you excersise.

So what's the program? It's simple.

Workout one: Squat. Now, you, like me, live in Korea, and they probably don't have a squat/power rack in the gym. This is bad, but is is good. It will make you strong.

You power clean and front squat (instead of back squat - and NEVER EVER use a smith machine to squat, that is an invitation to injuries).
http://kr.youtube.com/watch?v=kLgdWg2XBgQ
That's an okay front squat. Imo your hamstrings should touch your calves, you should go as low as you can. If you're a tall guy maybe you can't so do your best. But low is better.

2nd excersise: Bench press ( you know how to bench press!)

3rd exercise : http://kr.youtube.com/watch?v=hqxim0YXr90
The deadlift is a killer, and that makes it fun.


So that's day one. I usually add chin ups. Another good, brutal exercise if you do to failure (which can be embarassing in the gym, but hey!)

Workout 2:

Power clean and front squat. (again, this you do every workout)

And to explain the power clean, which is actually your hardest and most important lift. That's why you should buy that book above, but this is a decent video.
http://kr.youtube.com/watch?v=6TlbDQUWs0s
In the power clean your legs and jump do ALL the work, not the arms.
It's hard it's technical, and you will fail (I failed yesterday on a measly 55 kg power clean but I was distracted and I only weight 64 kilos). However because Korea has no power racks you will be power cleaning a lot. For example the next lift.

The press.
http://kr.youtube.com/watch?v=sebbhlKhs2E
Now this is fairly simple. But you will have to power clean it to your chest because in Korea there are very rarely racks. THis is the hardest excersise , and you'll be weakest at it. But it's great.

The last excersise is the power clean, linked above. You practice that 5x5 or whatever. Or you could do barbell rows.
http://kr.youtube.com/watch?v=ss5SuopztW4

However, since we're in Korea with no squat racks I think we should work on our power cleans simply because for the front squat and the press we will be power cleaning anyway.

Anyway that's day two. You just rotate the days and add chins, sit ups, plyo, etc. whatever else. But those two work outs, 3 days a week, will beat you into submission if you do them to the core. Be sure to warm up, always starting with empty bar, increasing weight. You can do 3x5 or 5x5, I would start 3x5 for work sets (the most you can lift).

These excersises work the "core" you're biggest muscle groups (quads, abs, hams, lower back) so will burn fat quickest. Start with just the bar and make small progress week to week.

This is what I find fun. If you find something else you like do it ! But making Prs is one of the funnest things you'll ever do.
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