Winter type workout

300whisper said:
10-15 mins of jump rope if you can stand it. Treadmill if you can't run outside. I hate the treadmill personally.

Do cardio type muscle exercises like burpees, pushups, box jumps, lunges, alligator or Spider-Man crawl, bar crawl, pull ups / chin ups, dips, box step ups, box drills on the ladder (like at football camp), standing long jumps. You can do all this in a 30 yard strip in a gym. You can set it up like a circuit and do 5 sets of the circuit for 10 - 20 reps for each exercise. Or you can do it like a traditional lift and do 3 x 10s - 15s for each exercise. They are usually smokers and give you endurance in areas you didn't realize you needed it in.
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Oh so now we are neglecting 35 yard tire lifts + sled loaded with 45s? Goood...:D
 
dfanonymous said:
First, congrats on the kid.

Secondly, its polar opposites of workout to lose weight and gain muscle.

I have some general rules of thumb, depends on your body, genetics and general habits as well as what you are prepared to do.

To lose weight is diet dependent thing. Unless you're like my wife who lives off candy and doesnt gain a pound, unlike me who gains 20 lbs just looking at a cake the wrong way.
Less CALORIES is the solution. None of those other diets work, and if they do, it was simply putting them in a caloric deficit and they didn't know it.

To gain muscle, you want to be in a caloric surplus, roughly 250-350 calories over your daily intake for your weight.

High intensity workouts are good for burning fat, working out with a slower heart rate is burning fewer calories.

For muscle gain its the opposite, but after the first year, or less, you'll hit that plateau. So I recommend doing the twice a week splits per muscle group after the first 3 months of getting back into it, focusing on compound movements. Dbal helps too. :eek:
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I was at my heaviest when I truly lifted weights...now I eat gingersnaps to keep my weight up. Lol
 
Mram10us said:
Wife drags me to CrossFit. She loves it .... I'm trying to just survive
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Last summer I picked 14 trailer loads of rocks by hand...really Would be fast if I could convince a CrossFit gym to bring its members out...just saying, fresh air is good lol
2F49019A-F864-440B-A361-E93708794759.jpeg
 
KyCarl said:
If you want I'll give you my son in laws email. He benched 1042# on ESPN
Over 3100 for 3 lifts..It hurts me to watch him!
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Very impressive! Being honest, the majority of guys I knew from football or bodybuilding that were juicing, had heart attacks early in life and ruined their health for life. I hope he is careful for your daughter's sake.
 
KyCarl said:
I would have rented a BobCat before I toted all those rocks! Ride and have the kids put the rocks in the bucket and dump it in the trailer.
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That's the routine, chuck them into tractor bucket, but the downside is I still have manhandle the 100-200 lbs rocks into it. my kids r 1&3 and while enthusiastic, their rocks amount to gravel lol
 
Do cardio with your max heart rate at 180 minus your age. For example I am 38 years old so 142 bpm is my max. Sounds weird but it's a good training method to build your cardio endurance. I usually do cardio 1 to 2 times a week. I'll usually do trail runs or hike with a weighed pack. On the other days I'll do weights and body weight exercises and throw in a sprint session about every two weeks. Key is switch it up and make it fun. Don't get stuck in the same ol' routine.
 
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