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post #511 of 658 (permalink) Old 03-22-2017, 12:56 PM
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Re: Exercise Motivation Thread

I finally started working out again the beginning of January. I don't do any kind of crazy workouts or hours long workouts, just straight to the point. To date I've lost 23 lbs and gained a decent amount of muscle definition. My diet is relatively simple;

Breakfast: GNC Total Lean Burn Shake and Total Lean Vitamin Pack
Lunch: Two Zone Perfect Protein Bars
Dinner: Pretty much whatever I want, but in moderation. I try to keep my portions to half or a little more than half of what I used to eat.

My workout again is fairly simple. I have a stand up universal, bike, elliptical, rowing machine and stair climber at home, none of them are expensive models ($100-$200 a piece). I workout anywhere from 4 - 6 days a week and no more than about 40 minutes a day. My typical workout is;

Day 1 - 20 Minutes on the Eliptical
30 Crunches
30 Pushups

Day 2 - 30 - 40 Minutes of weights on the Universal (Chest and Triceps)
4 Minutes on the Stair Climber

Day 3 - 20 Minutes on the bike
30 Crunches
30 Push Ups

Day 4 - 30 - 40 Minutes of weights on the Universal (Back and Biceps)
4 Minutes on the Stair Climber

Day 5 - 20 Minutes on the Rowing Machine
30 Crunches
30 Push Ups

Day 6 - 30 - 40 minutes of weights on the Universal (Shoulders and Legs)
4 minutes on the Stair Climber

When I do weights I do 4 descending sets (12, 10, 8, 6) and I don't lift a crazy amount of weight, just enough that I start to feel it halfway through the first set. Once I feel I'm blowing through the sets quickly and easily, I increase the weight and decrease the sets to (10, 8, 6). If I miss a day due to whatever, I just pick up the rotation where I left off. And like I said, in the last 3 months I'm down 22 lbs, have put on noticeable muscle and feel great. Now only if I could completely stop smoking, lol, but one thing at a time right?

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post #512 of 658 (permalink) Old 03-22-2017, 12:59 PM
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Re: Exercise Motivation Thread

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Originally Posted by tropicalbeachiwish View Post
41 *sigh*
We are the same age.

You need to allow your body to recover. It can't make gains without allowing recovery time.

I am extremely fit, yet if I work out more than four days in a row, I am ruined for the next two. Granted, mine are total body, full exhaustion type sessions after sparring and such.

If I were you, I would not exceed a two on/one off schedule.

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post #513 of 658 (permalink) Old 03-22-2017, 01:06 PM Thread Starter
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Re: Exercise Motivation Thread

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Originally Posted by tropicalbeachiwish View Post
41 *sigh*
How I picture you now

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post #514 of 658 (permalink) Old 03-22-2017, 01:09 PM Thread Starter
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Re: Exercise Motivation Thread

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And like I said, in the last 3 months I'm down 22 lbs, have put on noticeable muscle and feel great.
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post #515 of 658 (permalink) Old 03-22-2017, 01:53 PM
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Re: Exercise Motivation Thread

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Originally Posted by AtMyEnd View Post
I finally started working out again the beginning of January. I don't do any kind of crazy workouts or hours long workouts, just straight to the point. To date I've lost 23 lbs and gained a decent amount of muscle definition. My diet is relatively simple;

Breakfast: GNC Total Lean Burn Shake and Total Lean Vitamin Pack
Lunch: Two Zone Perfect Protein Bars
Dinner: Pretty much whatever I want, but in moderation. I try to keep my portions to half or a little more than half of what I used to eat.

My workout again is fairly simple. I have a stand up universal, bike, elliptical, rowing machine and stair climber at home, none of them are expensive models ($100-$200 a piece). I workout anywhere from 4 - 6 days a week and no more than about 40 minutes a day. My typical workout is;

Day 1 - 20 Minutes on the Eliptical
30 Crunches
30 Pushups

Day 2 - 30 - 40 Minutes of weights on the Universal (Chest and Triceps)
4 Minutes on the Stair Climber

Day 3 - 20 Minutes on the bike
30 Crunches
30 Push Ups

Day 4 - 30 - 40 Minutes of weights on the Universal (Back and Biceps)
4 Minutes on the Stair Climber

Day 5 - 20 Minutes on the Rowing Machine
30 Crunches
30 Push Ups

Day 6 - 30 - 40 minutes of weights on the Universal (Shoulders and Legs)
4 minutes on the Stair Climber

When I do weights I do 4 descending sets (12, 10, 8, 6) and I don't lift a crazy amount of weight, just enough that I start to feel it halfway through the first set. Once I feel I'm blowing through the sets quickly and easily, I increase the weight and decrease the sets to (10, 8, 6). If I miss a day due to whatever, I just pick up the rotation where I left off. And like I said, in the last 3 months I'm down 22 lbs, have put on noticeable muscle and feel great. Now only if I could completely stop smoking, lol, but one thing at a time right?
I don't believe calorie restriction is good for permanent weight loss. I'm more of a lifestyle change mindset. The way I eat now is the way I plan to eat for the rest of my life.

I am 53. I like to workout six days a week with a rest on Sunday. I never workout on Sunday. Usually I workout four days a week, because I'm not doing well at time management.

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post #516 of 658 (permalink) Old 03-22-2017, 03:00 PM
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Re: Exercise Motivation Thread

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Originally Posted by CynthiaDe View Post
I don't believe calorie restriction is good for permanent weight loss. I'm more of a lifestyle change mindset. The way I eat now is the way I plan to eat for the rest of my life.

I am 53. I like to workout six days a week with a rest on Sunday. I never workout on Sunday. Usually I workout four days a week, because I'm not doing well at time management.
I don't believe that calorie restriction works either, or any of these diets that cut out certain foods or food groups. When the diet's over and you start eating those things again, the weight comes right back

Personally I've never been a big breakfast person. I'd wake up, get out of bed and have just enough time to get ready and walk out the door, I never ate breakfast except maybe on weekends. I was always the same for lunch. I either didn't eat lunch or I'd eat taking bites here and there while I continued to work and it would take 3 hours to eat a sandwich, lol. So in reality, I'm actually increasing my calorie intake with what I'm doing now.

I had done the same last year, I lost 20 lbs from January to Memorial day. I stopped working out after Memorial day because of everything else I have going on after work during the summer, but I kept eating the way I am now. From Memorial Day to this January I only gained 8 lbs of that 20 back. So I still feel the plan works. This year I am going to try harder to keep the workouts going as much as I can through the summer, fall and onward. I have another 15 lbs to lose and I'll be happy. At that point I'll probably change the workouts to combine most of it into 2 days a week just so I can maintain.

Last edited by AtMyEnd; 03-22-2017 at 03:12 PM.
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post #517 of 658 (permalink) Old 03-22-2017, 03:12 PM
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Re: Exercise Motivation Thread

Quote:
Originally Posted by AtMyEnd View Post
I finally started working out again the beginning of January. I don't do any kind of crazy workouts or hours long workouts, just straight to the point. To date I've lost 23 lbs and gained a decent amount of muscle definition. My diet is relatively simple;

Breakfast: GNC Total Lean Burn Shake and Total Lean Vitamin Pack
Lunch: Two Zone Perfect Protein Bars
Dinner: Pretty much whatever I want, but in moderation. I try to keep my portions to half or a little more than half of what I used to eat.

My workout again is fairly simple. I have a stand up universal, bike, elliptical, rowing machine and stair climber at home, none of them are expensive models ($100-$200 a piece). I workout anywhere from 4 - 6 days a week and no more than about 40 minutes a day. My typical workout is;

Day 1 - 20 Minutes on the Eliptical
30 Crunches
30 Pushups

Day 2 - 30 - 40 Minutes of weights on the Universal (Chest and Triceps)
4 Minutes on the Stair Climber

Day 3 - 20 Minutes on the bike
30 Crunches
30 Push Ups

Day 4 - 30 - 40 Minutes of weights on the Universal (Back and Biceps)
4 Minutes on the Stair Climber

Day 5 - 20 Minutes on the Rowing Machine
30 Crunches
30 Push Ups

Day 6 - 30 - 40 minutes of weights on the Universal (Shoulders and Legs)
4 minutes on the Stair Climber

When I do weights I do 4 descending sets (12, 10, 8, 6) and I don't lift a crazy amount of weight, just enough that I start to feel it halfway through the first set. Once I feel I'm blowing through the sets quickly and easily, I increase the weight and decrease the sets to (10, 8, 6). If I miss a day due to whatever, I just pick up the rotation where I left off. And like I said, in the last 3 months I'm down 22 lbs, have put on noticeable muscle and feel great. Now only if I could completely stop smoking, lol, but one thing at a time right?
Mighty impressive!!!!!
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post #518 of 658 (permalink) Old 03-23-2017, 08:58 AM Thread Starter
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Re: Exercise Motivation Thread

A quick update. Got my squat, deadlift, and bench workouts in this week. Minimal discomfort with my butt and lower back, so promising, even though I had to drop my training max significantly (my training is percentage based off of my working 1RM). Back to squatting tomorrow, bench on Saturday, and Sunday is my rest day.

I am also craving a CnC milkshake right now ...
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post #519 of 658 (permalink) Old 03-23-2017, 09:21 AM
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Re: Exercise Motivation Thread

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A quick update. Got my squat, deadlift, and bench workouts in this week. Minimal discomfort with my butt and lower back, so promising, even though I had to drop my training max significantly (my training is percentage based off of my working 1RM). Back to squatting tomorrow, bench on Saturday, and Sunday is my rest day.

I am also craving a CnC milkshake right now ...
Excellent ellis!! You and your ice cream lol. What restaurant is CnC?

an update on me too. I've been holding steady in my morning classes.

Ortho consult for my knees went exceptionally well. He didn't jack around with prescribing PT. Took x-rays and said I have condromalacia, which is common for someone my age and activity level. Basically it's disintegration of the cartilage under the knee caps. I was elated that he gave me a cortisone shot in both knees today. I told him I'm not married to the conservative approach. He seemed to listen to me. Let's hope the shots work. I realize they are merely a Band-Aid but we could go in and scope it and clean up the cartilage but He wanted to try this first. Which I am totally okay with. Oh and I lost another 3 pounds from last week! I'll take it.

No workout for me today but if I'm feeling good, I will resume tomorrow. Trophy wives workout since I took a vacation day tomorrow.
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post #520 of 658 (permalink) Old 03-23-2017, 09:21 AM
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Re: Exercise Motivation Thread

I need to join this. I have gained a ton of weight.

I was working out like a crazy person. Had little time for anything else except work. At this stage in my life I have even more going on and a young one still at home so I'm having serious issues finding the time. I'm not being "that way," I LITERALLY don't have much extra time in my life. At least the time to work out like I was. Which is the only way I will see results. (I have no metabolism. None.)

I was running 2-5+ miles daily. (And when I say running, I mean no walking. And when I say daily, I mean 7 days a week.)
PLUS
An hour or 2 of Zumba or other aerobics class 3-4 times a week.
PLUS
Walking two miles a day at work, 5 days a week.
PLUS
45 minutes of weights daily.
PLUS
15-20 minutes of warm up, cool down/stretching daily.
PLUS
A STRICT 1100-1200 calorie diet.

Still had plenty of rolls. So I'm sure you can imagine what someone might look like 4 years after she's quit pretty much ALL of that.

That was back when I worked literally 5 minutes from my job. I got off at 4 daily, went home and dealt with kids and critters for a bit, then went to the gym around 7 or 8, (earlier if I had classes.) Usually done no later than 10.

Now I commute. I don't get off until 4:30, don't usually get home until almost 6. And that's IF I go straight home. A lot of times I have to stop by the feed store for chicken feed or I'm moving a round hay bale for my horses. Or grocery shop. My kiddo does an after school program and he gets home around 7. I'm usually home by the time he gets there, but by then I'm outside feeding birds. That takes about an hour daily. (I suppose hauling 50 pound bags of feed around is kinda a workout.) I'm generally done with everything by 8, then its supper and kid time. Try to squeeze in a tad bit of housework when I can. (And this is not taking into consideration any extras.....like if I am nursing a sick critter, moving chicks around, if a neighbor stops by to say hello, etc.) I'm finally falling into bed after a shower somewhere around 10 PM. Have to get up at 5:30AM the next day to do it all over again. Morning work outs are not possible. I have tried. I physically just can't do it. I NEED my sleep. I'm late more often than not in the mornings (by 5-10 minutes) because I have the hardest time dragging myself out of bed already.

Unfortunately I have a desk job, and that's been my biggest downfall. I can still walk at work and that's a good thing. I've done a bit of that. But other than that, I just don't see where I can fit anything else in. I suppose I could say I AM active in the afternoons. I generally don't sit down again after work until I fall into bed. But its certainly not enough to help me lose weight. My diet isn't the best right now and I know that's a huge problem. But diet alone doesn't work for me. I would literally have to eat 500 calories a day for anything to happen. And I don't want to kill myself. I need to lose about 50 pounds!


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post #521 of 658 (permalink) Old 03-23-2017, 10:01 AM Thread Starter
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Re: Exercise Motivation Thread

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Excellent ellis!! You and your ice cream lol. What restaurant is CnC?
CnC meaning Cookies n Cream (my life is one big Oreo Cookie). Got one from Chick Fil A this weekend and haven't stopped thinking about it since!

Plus, think I decided I am going to try and lean out a little (nothing major, maybe drop 5 or so lbs over the coming months), so cutting back a little on the sweets is hurting me right now Kinda hard to get motivated over since I don't really need to lose weight, but oh well, gotta get thong ready for Spring Break!
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post #522 of 658 (permalink) Old 03-23-2017, 10:15 AM Thread Starter
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Re: Exercise Motivation Thread

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Now I commute. I don't get off until 4:30, don't usually get home until almost 6. And that's IF I go straight home. A lot of times I have to stop by the feed store for chicken feed or I'm moving a round hay bale for my horses. Or grocery shop. My kiddo does an after school program and he gets home around 7. I'm usually home by the time he gets there, but by then I'm outside feeding birds. That takes about an hour daily. (I suppose hauling 50 pound bags of feed around is kinda a workout.) I'm generally done with everything by 8, then its supper and kid time. Try to squeeze in a tad bit of housework when I can. (And this is not taking into consideration any extras.....like if I am nursing a sick critter, moving chicks around, if a neighbor stops by to say hello, etc.) I'm finally falling into bed after a shower somewhere around 10 PM. Have to get up at 5:30AM the next day to do it all over again. Morning work outs are not possible. I have tried. I physically just can't do it. I NEED my sleep. I'm late more often than not in the mornings (by 5-10 minutes) because I have the hardest time dragging myself out of bed already.

Unfortunately I have a desk job, and that's been my biggest downfall. I can still walk at work and that's a good thing. I've done a bit of that. But other than that, I just don't see where I can fit anything else in. I suppose I could say I AM active in the afternoons. I generally don't sit down again after work until I fall into bed. But its certainly not enough to help me lose weight. My diet isn't the best right now and I know that's a huge problem. But diet alone doesn't work for me. I would literally have to eat 500 calories a day for anything to happen. And I don't want to kill myself. I need to lose about 50 pounds!
Any chance you can exercise before work? I don't have a choice. I am normally out the door for work by 6:30am, don't get home until 7pm or later, so the only time I have is before work. Sucks sometimes getting up and to the gym by 5am, but it is just part of my routine now.

Otherwise, just try to stay active at work, even if it is little things. Choose a parking spot a little further away. Go up and down the stairs (assuming there are stairs at your office) several times a day. Any little thing will help.
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post #523 of 658 (permalink) Old 03-23-2017, 10:30 AM
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Re: Exercise Motivation Thread

I'll sign up here. Still trying to shift the area around my middle. Some very tenacious subcutaneous fat under there. Been going to the gym for a while and seem to be in decent shape (for my age), though don't have gym buddies so no 'benchmark' to compare against.

Here's some of my recent typical weight workouts, feel free to point out anything i could change:

2/22/17
'Leg Day'
Rowing
20 mins (warmup)
Squats
1x10repsx130lbs(60kg)
4x5repsx240lbs(110kg)
Dead Lifts
1x8repsx130lbs(60kg)
4x5repsx220lbs(100kg)
Leg Press
3x10repsx205lbs(93kg)
Leg Extensions
3x5repsx145lbs(66kg)
Leg Curls
3x5repsx145lbs(66kg)

2/24/17
'Pull day'
Assisted pull ups
4x6repsx110lbs(50kg)
Seated Row
4x8repsx110lbs(45kg)
Pull Downs
5x8repsx114lbs(52kg)
One Arm Rows (left and right)
3x10repsx60lbs(26kg)
Reverse Pec Fly
5x8repsx35lbs(16kg)

3/5/17
'Push day' (which became 'leg day' due to equipment availability!)
Inclined barbell Chest Press
8x130lbs(60kg)
4x6repsx176lbs(80kg)
Squats
1x8repsx176lbs(80kg)
1x8repsx242lbs(110kg)
3x5repsx264lbs(120kg)
Walking Lunges
4x30'x35lbs(16kg)
Deadlifts
5repsx130lbs(60kg)
1x220lbs(110kg)
1x264lbs(120kg)

3/9/17
'Pull day'
Assisted pull ups
1x8repsx80lbs(36kg)
3x6repsx60lbs(27kg)
Pull downs
5x6repsx130lbs(59kg)
Seated Row
1x8repsx110lbs(45kg)
1x8repsx115lbs(52kg)
1x8repsx130lbs(59kg)
Decline Situps
40reps
One Arm Row (left and right)
3x10repsx60lbs(26kg)

The last few weeks i got caught up in 'Fitbit challenges' so the focus was on 'step count'. Which meant A LOT of walking, during lunchbreak, and to the hospital where M'Lady was recovering. Up to 8 miles at a time, and several elliptical sessions when I could fit them in, including some 10km 'runs' (I can't run IRL). It got a bit... competitive, so I was breaking 100,000 steps every week, for 3 weeks.

Done with that, so now back at the gym. And started to stair run at lunchtimes again.
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post #524 of 658 (permalink) Old 03-23-2017, 10:34 AM
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Re: Exercise Motivation Thread

Hey there, D1. Long time, no stalk, brother.

At what pace are you doing the exercises?

Are you supersetting?

Do you lift and rest or keep moving?

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post #525 of 658 (permalink) Old 03-23-2017, 10:54 AM
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Re: Exercise Motivation Thread

Generally most of those workout's above take around 40 minutes. Perhaps 30 second rests between sets. Then straight onto the next exercise. No breaks.

When I'm at the gym, it's all business. None of that FB/Twitter/Snapchat/email crap I see going on. Only time my phone comes out is to change music tracks! And I don't talk to people. I get a bit... 'target focused' And on the elliptical, forget about it. Volume at 11, eyes closed, and i'm 'gone' for an hour or so!

I do 'superset', or 'dropset' (IMO). For example one arm rows, i will do a heavier weight (26kg), followed by a smaller weight (16kg) straight afterwards.

Last edited by DayOne; 04-04-2017 at 08:48 AM.
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