Workout regiment

[ruggy]

I've been on this workout regiment since like February. Weird how it goes. Started at around 205 went all the way down to 172 now up to 196. Cut out unhealthy snacks, soda, candy, most sugar (need some for coffee), and processed foods. Mostly eating fruits, veggies, oatmeal, meat, chicken, yogurt w/creatine, and protein shakes/bars.

 

Every other day regiment:

Bench - 3 reps of 10 @ 210 LBS

Curl - 3 reps of 10 @ 175 LBS

Shoulder shrugs - 3 reps of 20 (right/left) @ 210 LBS

Dumbbells - 3 reps of 10 @ 40LBS each.

Military press - 3 reps of 10 @ 210 LBS

Bent-over row - 3 reps of 10 @ 210 LBS

2 mile run @ 4 MHP

 

Anything I should add? Strange thing is stomach is flat until the bottom, then its rounded. Also have some resemblance of excess skin under the chin. Anything else I can do to tighten these two areas? The rest of the body is fine; at least to me.

[mark982]

where's the squats,and deads? their the best ones.

[ruggy]

Lower back problems. Might be too much. Legs are like bricks anyways. Prob. from the running. Plus, going to add P90X system to the plan.

[josie54]

I would suggest changing up your running, to include interval training. Instead of a steady 2 miles at 4 mph, trying alternating between going two minutes at mid-level exertion and two minutes at high-level exertion. For me, I do two minutes at 4.5 mph and two minutes at 6-7 mph, and repeat that cycle for about 45 minutes. If you can't run, you can set your treadmill on an incline during the high-level exertion interval, or walk up steps or steep hills (going up is your difficult interval, coming down is your easier interval). Your heart should really be going during the hard interval, and shouldn't have time to quite come back to rest during the easier interval.

 

Also, increase your distance. Your body has gotten used to 2 miles at 4 mph and wants a greater challenge. When you do the same thing for too long, your body gets "bored" for lack of a better word, and no longer burns fat like it used to.

 

Whenever I hit a plateau in my weight (or begin to gain), I return to interval training. It, along with strength training, boosts your metabolism and melts off the weight like nothing else. Also, I've never had any other exercise flatten my stomach as well as running. When you run longer distances faster, you must breathe more rhythmically and support your effort with your core muscles. I've found that the extra cardio along with the ab conditioning that running requires flattens my stomach better and faster than a million sit-ups.

 

I also mix things up--I alternate between interval training one week, speed training (going shorter distances at faster speeds--say, running 2 miles in 22 minutes) the next week, and distance training (going 5 or 6 miles at a slower speed) the next. If you keep mixing it up, your body never gets used to any one routine and will keep your metabolism up and your weight down.

[You'reasian]

Anything I should add? Strange thing is stomach is flat until the bottom, then its rounded. Also have some resemblance of excess skin under the chin. Anything else I can do to tighten these two areas? The rest of the body is fine; at least to me.

 

I'm going to assume you are doing this for general fitness and physique?

 

You might add some more cardio to burn more fat and some more core/ab excercises to strengthen the midsection/hips.

[ruggy]

I'm going to assume you are doing this for general fitness and physique?

 

You might add some more cardio to burn more fat and some more core/ab excercises to strengthen the midsection/hips.

 

Yep. That's what the P90X system is for. As for the running, I already do it at a 9 incline, but I can see the benefit of the sprints and changes in the running. I'll fool around with that in the morning. Should make it at least a bit more interesting. I prefer the weight training over the cardio. Cardio is very boring. Cannot really do anymore weight training than I am doing. At the end of the 45 mins of weight training, my arms are sore.

[josie54]

Although strength training is important, I think an equal dose of strength and cardio is needed to keep the metabolism high and for optimal toning/fat burning. I admit I enjoy "zoning out" during cardio, but I understand why you'd find it boring! However, I enjoy outdoor runs. On the treadmill, I get bored as well. I have a small 13" television and DVD player in front of the treadmill and just watch my favorite shows and movies while I'm on it.

 

When I'm running outside, I have a radio/headphones with a TV band on it, so I listen to a television show or to the radio. I just look at it like this: I'd probably spend time during the day watching television anyway....this way, I just get my cardio in at the same time.