First thing: Wrong forum to ask the question, visit www.bodybuilding.com they have a tonne #### load of resources
Second: You need to figure out what your resting metabolic rate is, by that how many calories does your body burn during a regular day. From there reduce your calories by 200-500 a day and you will lose weight. Exercise is 10%, diet is the rest.
I would split your calories 50-25-25 manner thats 50% protien 25% fat and carbs.
Third: Lift weights, if your just starting of explore the 5x5 program it adds muscle like other while "training" you to lift correct. By that I mean it teachs you form and focus on compound lifts so your not wasting time doing bicep curls 5 times a week.
Question directed to the dedicated lifters and/or weekend warrior types.
Just curious how you integrate these strength programs (eg lift 3 days a week) into your evening sports (eg hockey or soccer 2 nights a week)??
I find it a difficult balance whether to rest or having lifts suffer because I know have a game the next night or I am lifting the day after a game.
I think I get the point of your question and assuming you are not playing a high level of sport or a high level of lifting, I would not give it a moment thought.
If you lift for "fitness" then you really are not putting you muscles stress to affect their performance.
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Captain James P. DeCOSTE, CD, 18 Sep 1993
OP: Tough mudder is a long course - 10 -12 miles is no joke in heat, with hills, climbing, crawling, etc. Working up your mobility, cardio and endurance levels would be advisable. The tough mudder website has a bunch of recommended workouts to get ready for the obstacles, all look to improve your core and upper body strength. Sounds like your goals are more related to looking good on the beach than doing well in the mudder though. Try doing workouts that challenge your mental toughness as much as your muscular endurance, for instance -
After a heavy succession (say 5 sets of 3 reps of heavy deadlifts or back squats)
6 sets:
5 x hang clean
10 x front squat
3 x split jerk
All in succession, rest 1 min between sets - weight depends on your capacity... do it with the barbell first and see how bagged you are. Completing the exercises with good form and rhythm after your muscles have been fatigued is a big challenge.
Powerlifting techniques are incredible because of how much of your body you're using in each movement - super efficient workouts for overall strength, but you should really be doing it with a coach or you're going to ruin yourself. You won't be ready for anything if you throw your back out. The techniques you learn in powerlifting can be used at lower weights to give you super challenging workouts (like the one above).
Question directed to the dedicated lifters and/or weekend warrior types.
Just curious how you integrate these strength programs (eg lift 3 days a week) into your evening sports (eg hockey or soccer 2 nights a week)??
I find it a difficult balance whether to rest or having lifts suffer because I know have a game the next night or I am lifting the day after a game.
Depends how hard you lift and what kind of sports you play.
Personally I follow a simple linear progression program on the days I don't play hockey, which sometimes ends up being 1-2x per week max.
Hockey is a workout in itself, so I'll count it as such. Most people lift 4-5x per week, so if I play hockey Mon/Wed/Fri, I'll lift Tuesday and Saturday, with Tuesday focused on upper body, and Saturday on lower body(squats, deadlift).
That way my legs aren't burned out and have time to recover Sunday for hockey Monday.
The linear progression means my squat day will go like this.
5x135#, 5x185#, 5x225#, 3x275#, 1x2x300#
And then the next week I'll do this.
5x135#, 5x185#, 5x225#, 4x275#, 1x2x300#
Once I hit 8 on the 275# set, I'll bump both it and the last set 10 pounds and start again at 3x285#, and 1x2x310#.
Because I only squatted once a week, by the end of the season I was onlysquatting around 8x300#. Doesn't sound like much of a gain, because I was going more for maintenance.
Now after the season is over I have started the Smolov program that should hopefully take me to 400# in 13 weeks.
So the point of my post is to maintain during the season, and build in the off-season.
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OP: Tough mudder is a long course - 10 -12 miles is no joke in heat, with hills, climbing, crawling, etc. Working up your mobility, cardio and endurance levels would be advisable. The tough mudder website has a bunch of recommended workouts to get ready for the obstacles, all look to improve your core and upper body strength. Sounds like your goals are more related to looking good on the beach than doing well in the mudder though. Try doing workouts that challenge your mental toughness as much as your muscular endurance, for instance -
After a heavy succession (say 5 sets of 3 reps of heavy deadlifts or back squats)
6 sets:
5 x hang clean
10 x front squat
3 x split jerk
All in succession, rest 1 min between sets - weight depends on your capacity... do it with the barbell first and see how bagged you are. Completing the exercises with good form and rhythm after your muscles have been fatigued is a big challenge.
Powerlifting techniques are incredible because of how much of your body you're using in each movement - super efficient workouts for overall strength, but you should really be doing it with a coach or you're going to ruin yourself. You won't be ready for anything if you throw your back out. The techniques you learn in powerlifting can be used at lower weights to give you super challenging workouts (like the one above).
Otherwise called a barball complex.
Tough, but highly recommended. There are a ton of different lifts you can use as well if you're not comfortable with some.
And then increase the reps by one for 3 or 4 cycles. Very hard, but after a few weeks your body adapts and you can make it through without wanting to die everytime.
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And then increase the reps by one for 3 or 4 cycles. Very hard, but after a few weeks your body adapts and you can make it through without wanting to die everytime.
Hey I kicked around your blog before, can you post the link or PM it to me?
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Captain James P. DeCOSTE, CD, 18 Sep 1993
Any recommendations for something other than Barbell Rows? I basically hate them and my lower back is pretty terrible. I could keep doing them, but might rather just go with something else.
I took the link off of my signature because I don't really post much on it more. It takes a lot of time to research articles to write, and with work, lifting, and other stuff I don't have much time.
But thanks anyways!
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Any recommendations for something other than Barbell Rows? I basically hate them and my lower back is pretty terrible. I could keep doing them, but might rather just go with something else.
Any recommendations for something other than Barbell Rows? I basically hate them and my lower back is pretty terrible. I could keep doing them, but might rather just go with something else.
I use the machine where you sit down and row. It targets the same muscle group. I would assume it is extremely similar as your body and actual movement is the same as a Barbell row, but your just at a 90 degree rotation instead AKA sitting down rather than standing.
Any recommendations for something other than Barbell Rows? I basically hate them and my lower back is pretty terrible. I could keep doing them, but might rather just go with something else.
!
I use the machine where you sit down and row. It targets the same muscle group. I would assume it is extremely similar as your body and actual movement is the same as a Barbell row, but your just at a 90 degree rotation instead AKA sitting down rather than standing.
It is somewhat similar but doesn't really target the same muscles the same way.
Plus it is a machine, and machines are never as good as free weights.
Question directed to the dedicated lifters and/or weekend warrior types.
Just curious how you integrate these strength programs (eg lift 3 days a week) into your evening sports (eg hockey or soccer 2 nights a week)??
I find it a difficult balance whether to rest or having lifts suffer because I know have a game the next night or I am lifting the day after a game.
It depends on where you are in terms of fitness but I strength train 6 days a week (including heavy squats, deadlifts), do a lot of aerobic training (including high intensity / power stuff) and can play soccer / hockey regularly without a huge impact. Nutrition and sleep are a huge part of this.
If I have a bunch of games in a row then it'll start to show, but I generally just push through the workouts making sure the form sticks so I don't get hurt.
An environment in which a person encounters only beliefs or opinions that coincide with their own, so that their existing views are reinforced and alternative ideas are not considered.
I really did well with 5x5, but it gets a bit boring. I threw in a few extra items in there to keep me interested. Cardio is lacking as well.
I've decided to try something new since I've been bored with my past workouts and have become extremely lazy. I am going to give this 5x5 a shot. Started yesterday and I can already tell how badly I've neglected my legs. I don't have small legs either but today they are useless noodles. I think once I get into the habit of going to the gym regularly again I'll throw in some swimming for cardio on my off days.
And then increase the reps by one for 3 or 4 cycles. Very hard, but after a few weeks your body adapts and you can make it through without wanting to die everytime.
That's a good idea... I am accustomed to increasing the weight each set and dropping the reps in later rounds, but this is an interesting idea.
It's always the quick front squats that kill me though.
One variation you don't see a lot of people doing is the overhead squat. I have a tough time getting 300# over my head properly let alone squatting it. Still my biggest goal though, to overhead squat 300#.
One variation you don't see a lot of people doing is the overhead squat. I have a tough time getting 300# over my head properly let alone squatting it. Still my biggest goal though, to overhead squat 300#.
crappy squat form.
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Captain James P. DeCOSTE, CD, 18 Sep 1993
