June 3, 201115 yr I really want to take a good,long look at a fitness program this year. So I drove by the gym very slowly.
June 3, 201115 yr Author I normally will pump it up to 9 mph which is a 6:39 pace I believe. I am a little hesitant to go much faster on a treadmill. Outside I may go a tad faster. 6:20-6:30 pace. Read this article on Yasso 800s. I do a couple of diiferent variations of this but will have to try these some time. What I usually do is 8 intervals of 1 min as hard as you can go with 1 min of jog or walk. On a treadmill my hard as you can go part is usually 10.5 for the first then increase .1 for each one that follows. My jog in between is usually at 6.
June 3, 201115 yr Author I really want to take a good,long look at a fitness program this year. So I drove by the gym very slowly. :lol:
June 5, 201115 yr Just started a new regiment. Still doing Insanity, but now I'm lifting weights after every other workout. I only have two 25 lb dumbbells so I'm pretty limited on increasing weight. I'm more so going for repetition rather than weight. I feel great afterwards! i always did like lifting, just got away from it for quite awhile.
June 7, 201115 yr Author Just started a new regiment. Still doing Insanity, but now I'm lifting weights after every other workout. I only have two 25 lb dumbbells so I'm pretty limited on increasing weight. I'm more so going for repetition rather than weight. I feel great afterwards! i always did like lifting, just got away from it for quite awhile. So you do your insanity work out then dumbbell work? What type of workout are you doing with the dumbbells? What are you trying to achieve with the dumbbell workout if you don't mind me asking?
June 8, 201115 yr So you do your insanity work out then dumbbell work? What type of workout are you doing with the dumbbells? What are you trying to achieve with the dumbbell workout if you don't mind me asking? Yeah, Insanity then dumbbell workout. When I workout with the dumbbells I don't necessarily do anything specific. I just want to become a little more lean and more ripped. Just in general, this would be my average workout: Do Insanity, then 3 sets of curls (12 reps each set), 3 sets of military press (10 reps each set), 3 sets of shoulders (10 reps each), 3 sets benchpress (14 reps each) and 3 sets of a back workout (10 reps each). Mind you, I am only lifting with 25 lb dumbbells so its not like it is a lot of weight just a lot of reps. To be honest I feel like I have lost a little strength since I've started this workout. But I have lost nearly 45 lbs. since I've started the Insanity workout. I feel leaner, more energetic and just more athletic. Now I just want to get a little more ripped.
June 8, 201115 yr Author Yeah, Insanity then dumbbell workout. When I workout with the dumbbells I don't necessarily do anything specific. I just want to become a little more lean and more ripped. Just in general, this would be my average workout: Do Insanity, then 3 sets of curls (12 reps each set), 3 sets of military press (10 reps each set), 3 sets of shoulders (10 reps each), 3 sets benchpress (14 reps each) and 3 sets of a back workout (10 reps each). Mind you, I am only lifting with 25 lb dumbbells so its not like it is a lot of weight just a lot of reps. To be honest I feel like I have lost a little strength since I've started this workout. But I have lost nearly 45 lbs. since I've started the Insanity workout. I feel leaner, more energetic and just more athletic. Now I just want to get a little more ripped. Ripped and lean will come from your diet way before how you lift or what cardio you are doing. I don't know a whole lot about the insanity work out so not sure how much muscle it has the potential to build if any. Is it mostly cardio? I know P90X incorporates some strength training but didn't know if insanity did or not.
June 8, 201115 yr Ripped and lean will come from your diet way before how you lift or what cardio you are doing. I don't know a whole lot about the insanity work out so not sure how much muscle it has the potential to build if any. Is it mostly cardio? I know P90X incorporates some strength training but didn't know if insanity did or not. Insanity is mostly cardio and the only weight lifting in the workout is your own body weight. My diet is pretty good. I've reformed my diet big time since the beginning of the year. So now I just want to cut a little more body fat. I feel like it is a pretty good workout, but I do want to get some heavier weights, its just not in the budget right now. On December 28th, 2010 I weight 234 lbs, now I'm at 191 lbs (I'm 6'1"). It just amazing how different I feel and since I've had to work this hard just to get where I am now I don't ever want to go back.
June 8, 201115 yr Author Insanity is mostly cardio and the only weight lifting in the workout is your own body weight. My diet is pretty good. I've reformed my diet big time since the beginning of the year. So now I just want to cut a little more body fat. I feel like it is a pretty good workout, but I do want to get some heavier weights, its just not in the budget right now. On December 28th, 2010 I weight 234 lbs, now I'm at 191 lbs (I'm 6'1"). It just amazing how different I feel and since I've had to work this hard just to get where I am now I don't ever want to go back. That's awesome, congrats on the results. As far as the weights, at 6'1" and 191lbs the 25lb dumbbell's probably aren't doing much for you. You would get way more out of body weight stuff like pull ups and push ups then benching or pressing 25lb dumbbells. Adding muscle mass is a great way to help you lean out but the 25lbs just aren't going to do that. They just aren't heavy enough to push your muscles to the point they need to be. Until you could get some heavier weights I would go with the body weight stuff. Reverse grip pull ups are great for the bi's, dips for your tri's, over hand grip pull ups for the back, push ups for the back, chest, and shoulders, hand stand push ups for the shoulders. But like I said getting lean is mostly diet. Probalby 80%-90% of it.
June 8, 201115 yr That's awesome, congrats on the results. As far as the weights, at 6'1" and 191lbs the 25lb dumbbell's probably aren't doing much for you. You would get way more out of body weight stuff like pull ups and push ups then benching or pressing 25lb dumbbells. Adding muscle mass is a great way to help you lean out but the 25lbs just aren't going to do that. They just aren't heavy enough to push your muscles to the point they need to be. Until you could get some heavier weights I would go with the body weight stuff. Reverse grip pull ups are great for the bi's, dips for your tri's, over hand grip pull ups for the back, push ups for the back, chest, and shoulders, hand stand push ups for the shoulders. But like I said getting lean is mostly diet. Probalby 80%-90% of it. Thanks for the advice. I'll be sure to incorporate some of what you mentioned here. I knew 25 lbs were not going to get me much, but I just figured at least I was doing something.
June 9, 201115 yr Author I want to recommend everyone read The Paleo Solution by Robb Wolf. I am just about done with it now and it is a very good read. Even if you don't buy into the Paleo concept there is a ton of good information in it. As a side note I know several people that use the Paleo diet and the results are there.
July 5, 201115 yr I have my 1/2 Ironman in Muncie, IN this coming Saturday. Weather looks to be ok for the swim and bike, but the run will get a little warm being in the mid to upper 80s. Little nervous but excited. I have not been running near as much as I would normally, but I feel my base is strong enough to get me through the 1/2 distance. I still plan on doing the run like I will in my full IM by running a mile and walking a minute.
July 8, 201115 yr Author I have my 1/2 Ironman in Muncie, IN this coming Saturday. Weather looks to be ok for the swim and bike, but the run will get a little warm being in the mid to upper 80s. Little nervous but excited. I have not been running near as much as I would normally, but I feel my base is strong enough to get me through the 1/2 distance. I still plan on doing the run like I will in my full IM by running a mile and walking a minute.Good luck this weekend, I hope everything goes well.
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