Exercise Routine : For those interested

[synonymous]

I thought I would put out some of what I know about to make up for everything I don't know know about (And learning from others on this forum). I thought I would through out 2 different routines for people interested in losing weight/adding muscle.

First, this is something that has to be done with a good diet. If you are eating too many calories you will gain weight (Muscle and fat...so long as you've got protein in there) and if you eat in a caloric deficit you will lose weight (Muscle and fat). The point of a good diet is to maximize your muscle gains while trying to keep fat gains to a minimum (When gaining weight, if that's what you want) OR to minimize muscle LOSS and increase fat loss when losing weight). You will gain both and lose both. Only in the first month or 2 will you see what many call 'noobie gains' in which you are actually able to lose fat and gain muscle. That doesn't last though. With that in mind here it is:

At the gym: (See at home below if you don't go to the gym)

Day 1:
Squat 5 sets, 5 reps.
Bench 5 sets, 5 reps.
Rows 5 sets, 5 reps.

Day 2:
Off

Day 3:
Squat 4 sets, 5 reps
Shoulder press 4 sets, 5 reps
Deadlifts 4 sets, 5 reps

Day 4:
Off

Day 5:
Squats 4 sets 5 reps, rest, 1 set 3 reps, rest 1 set 8 reps (Explain below)
Bench 4 sets 5 reps, rest, 1 set 3 reps, rest 1 set 8 reps (Explain below)
Rows 4 sets 5 reps, rest, 1 set 3 reps, rest 1 set 8 reps (Explain below)

Day 6, Day 7
Off

TIPS
Form: Ask someone in the gym to check to make sure you have good form. Bad form leads to injuries. It shouldn't matter if someone else is lifting more than you. There are plenty of places online that show proper form and you might think you've nailed it, but ask someone who knows what they are doing to make sure.
Breathe: It's important that you not hold your breath.
Rest days: Actually rest, do what you need to do but allow your body enough time to rest.
Time: Unless the gym you go to is really busy and you don't have access to all the equipment, this routine shouldn't take you more than 45 minutes to an hour. If you're going slower, you're rest too much. Mind you, listen to your body.

Weights: On day 1, the first 4 sets should be 'warm-up' sets. The 5th set should be your actual set of 5. You should ramp up the weight slowly until you get to that top weight. On day 3 it's the same, but until the 4th set. On day 5 you'll notice you rest twice. On this day you're trying to hit a new personal best. Your first 4 sets should be the same as usual, then the 5th set (1 set of 3 reps) should be a few kgs or lbs more than your top weight on day 1. Then do a final 8 reps with the same weight as your 4th set. (If this sounds confusing, just PM me).

At the end of the day, if you just go to the gym and for the first couple of weeks and months learn form, get into a habit of actually going, learning why these are the best exercises (They target all the big muscle groups) then you're good to go. When you start getting more serious you can tackle the smaller details.

Squats will hit your legs (Biggest muscle group) and will use almost your entire body to perform the action. Don't supplement with a machine. Machines are good if you have injuries but are no supplement for the real thing.
Bench hits your chest.
Rows will hit your back.
Deadlifts will hit your legs and back (Probably the best exercise of them all but very taxing on your CNS and so you only do it once a week)
Shoulder press will hit your shoulders.

At the end of each session, you can do some ab workouts. Squats will already hit your abs/core but I know that many people like to do some form of ab workout. Treat it like any other muscle. Hit it once or twice a week. Doing them everyday will not lead to a 6 pack.

Add some curls, triceps extensions, calf raises...something that isolates a weak spot in your lifts or something you want to have a bit more power (As long as you're eating right). I usually do Day 1: Abs Day 3: Hammer curls.


At Home

Body squats
Push-ups
Chin-ups (Need a chin-up bar)

Each 5 sets of 5 reps.
If you're not able to lift your weight, just take it slowly. If you can have someone assist you, do it that way. Use as much of your own power as possible. Once you've reached a point you're lifting your own weight you can start to add weights to yourself.

Switch things up: Your body will get use to things (Even in the gym) so switching it up every now and then is good.

Lunges
Dips
etc..

If you are doing it at home, I would still work on form and be sure someone is with you will you exercise. Nothing like injuring yourself and not having someone there to help you. When it comes to the home exercises I've known people to quickly get more and more involved with their routines and many end up at the gym. Some will fork over big bucks to get a home gym but in the end it ends up on an auction list somewhere. Smaller gym equipment like some free weights are fine but don't buy into the bigger squat racks etc...unless you really are going to get serious (In gym fees I could've probably paid for my own gym but that would take up what little room I have in my apartment).

If you are diabetic or hypoglycemic, be sure you have some food in your stomach a few hours before and food on you just in case. I would recommend everyone eat a few hours before a good workout (Especially on day 5) and a good high protein/fat meal within an hour after your routine. Not eating will do your body more harm than good.

The first routine is a full-body routine. There are plenty of routines out there that work like this: Day 1 upper-body, Day 3 lower-body, Day5 upper-body OR Day 1 Arms, Day 2 legs, Day 4 chest, Day 5 back. But don't grab just any routine. There are proven routines and there are those that are gimmicky. The ones above are good routines. Do a quick search if you like, and post any questions here. If I know the answer, I'll let you know. If I don't...I'll say so.

[mars]

Hi synonymous

What would be your opinion of a daily (with an occassional day off) 40 minute routine with an hydraulic rowing machine, and a 10 minute bag session.

Given that I have severe osteoporosis and an extreme intolerance to hard work

Thanks

Mars

[AndyCelt]

Thank you synonymous.

I am convinced exercise is an important part of getting and staying healthy so I appreciate the post. Currently I am simply walking about 2.5 to 3 miles every other day or so.

[synonymous]

Hi synonymous

What would be your opinion of a daily (with an occassional day off) 40 minute routine with an hydraulic rowing machine, and a 10 minute bag session.

Given that I have severe osteoporosis and an extreme intolerance to hard work

Thanks

Mars

Depending on how your health is otherwise, I would say doing something called HIIT on your rowing machine. High-intensity interval training (HIIT) is what works best. Do a quick search and you'll know what to do.
Basically, you sprint, job, sprint, job. You repeat this X amount of times and you really get a good workout. It's not as long as your standard running/walking, but it does a better job in a shorter amount of time. You don't have to run, you can use your rowing machine. I'd say start with longer job phases and only do a couple of sprints to start, then slowly add more and decrease your rest time and work your way up. You might get to a point of being able to do it everyday and just trying to beat your own times.

I use HIIT on off days if I feel like I didn't do a good job in the gym a previous day (It happens).

@AndyCelt

Keep walking. I love photography so walking is something I enjoy as well. Be sure to have a nice pair of comfortable shoes.

[BlackSpinner]

Yeah - knees are not going to like that.

When I get home I am going to try hooping, weights and the exercise ball again.

[Bright Choice]

Great post, great suggestions!

I am just joining in to give my 2 cents about how important it is to keep moving. The routine suggested here looks great. I would just add, don't be overwhelmed by taking on too much or making it too complicated. I'd say do whatever appeals to you and is something you can commit to whether it is weights, aerobics, yoga, biking, walking, swimming etc. It will make you feel better in the day and sleep better at night. I know it's true because I have been both an exerciser and a slacker.

[JeffH]

I walk an hour a day and do a 14 minute weight deal 5 days a week, but that isn't how I lost weight. In fact for several years I walked longer and gained weight. Watch this video and the reality of the weight problem will hopefully sink in. It isn't calories in calories out and he proves it. Been posted here before, but I'm re-posting it because it may be the most important 1.5 hours you will spend educating yourself.

https://www.youtube.com/watch?v=dBnniua6-oM

JeffH

[synonymous]

Yeah - knees are not going to like that.

When I get home I am going to try hooping, weights and the exercise ball again.

You don't need to use your knees to do HIIT. You can swim (Less impact on your knees) or use a stationary bicycle. If that still messes with your knees then HIIT is not really for you and I would work on gaining some muscle in your and around your legs. Legs are too often ignored by many people who are more worried about upper body appearances. You may find that once you've put on some strength around your knees that you're more likely able to take on more.

I should say that many people who run, run with bad form. I run with bad form. This is why many people get 'runner's knee' and why shoes are so important if you decide to run. I moved away from running for HIIT and started using a stationary bicycle.

[drecar]

when training with a barbell it is absolutely important to hold your breath. i say it again, hold your breath doing so will increase intra abdominal pressure in order to stabalize your spine. it is a natural thing for a human to do when exerting force as you will lift a heavy object with greater ease and prevent injuries!

so long as one is able to perform a proper squat with the hip joint going below or at the knee joint, does not have a health condition that would exclude one from sqautting, squatting would provide amazing benefits to a person with osteoporisis. having a loaded barbell on the back loads the entire structure, tissuez etc. as you progressively increase training loads your body adapts by becoming stronger. this means all tissue including bones.

[chunkyfrog]

I take the dog for a mile walk--twice when I'm not working.

[BlackSpinner]

when training with a barbell it is absolutely important to hold your breath. i say it again, hold your breath doing so will increase intra abdominal pressure in order to stabalize your spine. it is a natural thing for a human to do when exerting force as you will lift a heavy object with greater ease and prevent injuries!

so long as one is able to perform a proper squat with the hip joint going below or at the knee joint, does not have a health condition that would exclude one from sqautting, squatting would provide amazing benefits to a person with osteoporisis. having a loaded barbell on the back loads the entire structure, tissuez etc. as you progressively increase training loads your body adapts by becoming stronger. this means all tissue including bones.

I detached the tendon from the knee back in '79 due to a cycling issue. Knees work great climbing mountains, they collapse going down. Had physio to strengthen the muscles around it. So no - I am not doing squats. I can walk long, flat distances in good supportive shoes. When I have space and time I work out with weights on while sitting on a ball. I agree that proper breathing techniques are very important.