exercise plan

Thomas J. O'Hara

Thomas J. O'Hara

Senior Citizen
Well, sitting on my butt all day editing is taking its toll.

I've got a membership to 24-hour fitness that was being neglected, so I decided to take full advantage of that $30 a month and hit the gym on a regular basis.

I'm trying something new this time, and taking some supplements.
I bought a bottle of HydroxyCut, and I've been drinking some protein shakes (that whey protein powder, mixed with water)

At the gym I try to run at least a mile, if I feel good I'll go longer. Then I've been doing simple stuff like dips, pull-ups, sit ups, knee ups, etc...

So far in one week I went from 213 to 206 and I'm noticing a bit more definition in my stomach. Is this normal? My brother said it's unhealthy to lose a lot of weight so quickly, but I think it's mostly water weight.
 
it depends on how out of whack your body is ... how tall are you?

But you are right, that can be attributed to water weight, I only weigh about 160 and I could fluctuate around 5 pounds a day, depending on when i weighed myself.

As for a program, it really depends on what you want to do with your body, if you want to lose weight, lots of cardio and high reps on the weight, if you want to build, moderate cardio and low reps/higher weight on te lifting.

I don't know much about hydroxycut, but it seems counterintuitive to take it with whey protein.
 
I just did a little research online-
Q: Will whey protein help me lose weight?

A: Adding whey protein to the diet is a great way to jump-start a weight loss program. Whey protein is a key ingredient in numerous weight loss and meal replacement products and whey protein isolate (with no fat or carbohydrates) is often the preferred choice. Studies have found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness. One recent study showed that whey protein was superior to casein, the other protein in cow's milk, in promoting satiety.
Click to expand...

source- http://www.wheyoflife.org/faq.cfm#9

I'm 5'11"
I have muscle from playing football, but I don't want to lose it...so I guess keeping that protein up will protect it?
 
if you are using it as a meal replacement then you won't gain weight from it. I remember pounding 2 of them a day plus meals to try and gain weight.

No, protein will not protect your muscles alone. Good form and steady weightlifting will. Try to work upper muscles then lower muscles every other day. I figure you know how to lift from playing ball, but in your case, you might want try less weight with more reps, make weight lifting a cardio exercise as well.
 
yeah, instead of actual weight lifting, i've been doing resistance training. you know, like using my own body against itself, like a push-up or a dip. I get lots of reps that way, and yeah it kinda is more of a cardio exercise now that you mention it.
 
thats not alot of weight. they mean like 20 lbs in a week.

4-6 pounds ina aweek is mostly water, and not unhealthy.

i lost 120 lbs, when i was a teenager over the period ofa year and a half. like 2-3 lbs a week.

it was good.
 
TimurCivan said:
thats not alot of weight. they mean like 20 lbs in a week.

4-6 pounds ina aweek is mostly water, and not unhealthy.

i lost 120 lbs, when i was a teenager over the period ofa year and a half. like 2-3 lbs a week.

it was good.
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daaanng!! do you have any before/after pics?
 
Oh now you're treating him like a camera...

'Before and after modification....you can really see the difference man...'
 
tjohara99 said:
I just did a little research online-


source- http://www.wheyoflife.org/faq.cfm#9
Click to expand...

Hey,
good luck with your new routine!
I´d just be a bit more cautious about where to get your information. The fitness industry is big and worth billions of dollars - but most of the stuff you really don´t need...
Living an unhealthy diet and trying to improve your outer appearance by supplements just won`t cut it in the long run.
Protein is overemphasized, you´ll get more than enough of it from a good diet.
Just eat healthy, work out hard and there you go...
 
Yep a website called Whey of Life ;)

That said I'm still not sure about the whole wheter Whey works or not. I've seen a lot of people use it fairly religiously with decent results or not so decent results.

Personally hitting the Gym and holding off of unhealthy foods seems to do the trick.

4-6 Pounds a week doesnt sound dangerous since dieting alone can cut 2-3 Pounds a Week and combine that with a solid excerise routine and you've got your other 2-3.
 
I have a ridiculous metabolism. My problem is I used to average 6-7 drinks a night. Mix of beers and vodka, maybe some wine.

I've been steady at about 165 for 3 years, and I'm 5'10. However, I've cut back to about 2 drinks a night, and started weight lifting and cardio. I've dropped to 154 in about 3 weeks.

Maybe i'll try some supplements too. I'd love to be ripped like I was in college.
 
Losing about 2-3 pounds a week is healthy. You do want to weight train since we
all lose muscle mass as we get older and since you played football, your muscles
will remember resistant training and will quickly fall back into form.

Cardio training will help remove fat.
Weight training of course will tone muscle.

Be sure do keep up your ab training as you must strengthen core if you weight lift
at all. Here is my regiment at the gym.

5 minute stretch

20 minute ab training - 3 sets (10 reps each) of 3 different apparatus

muscle tone - 3 sets (15 reps) of 3 different machines working only on one body part (positive and negative), so one day I'll do only quads and hamstrings, another biceps/triceps, another calves, etc. I won't do a whole body work out
because I want my muscle groups to have more than 24 rest.

30 minute recumbent bike - cardio work-out

I also bike to the gym 40 minute round trip. Your body will be better for a
CONSISTANT work out.

Charli
 
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