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      09-15-2010, 12:51 PM   #1
UdubBadger
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*General Fitness Workout Routines*

Hey everyone,

I was asked by a few others to post up some good general workout routines so I thought I would share some on a weekly basis, that way people just starting out could try um out and follow along with others if they'd like.

I'm going to start this by saying these are some routines my friends and trainer and I have come up with... I'm not trying to take all the credit for them, nor am I saying I know everything about working out. These workouts have proved great results for me so by sharing I hope they can do the same for you.

So lets begin.

First of all the EASIEST thing you can do to make these routines actually mean something is change your diet. Put down the pizza, take it easy on the sundae's... you want PROTEIN, PROTEIN and you guessed it... MORE PROTEIN. Obviously moderation is good, eat a cheeseburger once a week and go out for some frozen yogurt. Just make a serious point to limit it to once a week or less. Think of it this way, the more carbs/fat you eat the more carbs/fat your body burns from whats inside your stomach so it's not buring the fat on your body instead (which mean you don't lose weight). Also, STAY HYDRATED. Expect to drink at least 8-12 cups of water a day. I made the mistake of not doing this and had a week long headache. Sodium will also do this to you, stay away from it at all costs.

Lets review:
BAD - Carbs, Sodium, Fat
GOOD - Protein, H20

Ok, now workout frequency. To make any impact on your metabolism and muscles you need to exercise AT LEAST 3 times a week, I would recommend 4-5 days if possible. This doesn't mean you have to go balls to the wall, I'm about to pass out, hardcore. A simple 30 min session often does the trick, most of these workouts will take between 30-60 min. The key is to make sure you're actually working and not just f-ing around and not building up any sweat.

On lighter lifting days I also like to walk/jog on the treadmill (or outside if possible) with the incline set towards the highest limit. The key to this is the longer you can maintain it, the better it is for you. Instead of trying to sprint for 10 min, walk or jog for 30-45min. Walking on a treadmill (3-3.5mph) at a high incline will usually burn more calories for you than running for the same amount of time on a flat incline. Plus it's working you hard enough to keep your heart up but not tire you out too fast. Also if you spool up the heart to full speed all the time (which is ok for cardio once in a while) your body wants to replenish itself with carbs afterward. And if we remember one of the rules above, carbs=bad.

Anyway, before this gets too long, here is the 1st initial workout. I realize some of you will have questions, so just fire away and I'll do my best to answer.

If you see a workout and don't know how to do it, use GOOGLE. You will find LOTS of info by just searching for the name of it.


WORKOUT - WEEK 1 TOTAL BODY(Repeat 3-5 times during the week).


Squats - 3 sets of 15 using only your body weight.
Focus on form - arms straight out, flat back and ass pushing out at the bottom, pull your hips forward to the top with arms at sides.

Bench Press - 2 sets of 12 (no failures).

Key here is flat shoulder blades on the bench. If you can't get to 12 at the weight, stop, take a little off and finish set. The key is to challenge your muscles, don't go light and get through it all. It's better to start a little higher, do 8-12 and then get a little lighter as you go on. I would recommend for someone who doesn't do this much to just try between 65-95 lbs total (keep in mind the bar is 40).

Standing Reverse Leg lifts - 2 sets of 30 (15 on each side per set).

Stand on 1 leg, push your back leg straight out behind you and lift keeping your leg straight and using your opposite arm as a counter weight. Your body should be making a T shape and try to get your back flat. Repeat each leg 15 times then switch sides. Balance and hamstrings will be tested here.

Assisted Pull Ups - 2 sets of 15.

Try a few at a weight about 60% of yours and try from there. You should be able to finish all 15 but be challenged. Form is key, remember to keep your back and abs as straight as possible.

Kettle Bell High Pulls - 2 sets of 15.

Try 25lbs to start and adjust from there.

Kettle Bell Swing - 3 sets of 10.

Use the same weight as the High Pulls. Get some good momentum built up doing this and it'll make it a touch easier for you.

Dumb Bell Bicep Rotation - 2 sets of 24 (12 on each side).

Again, you'll have to see what feels challenging but not too light here. I stated out at 25 lbs. Arms flat at your sides, palms facing in. Bring one arm up like a bicep curl and rotate your wrist as you come up, trying to twist your wrist to face you and then a little bit further, as far out as it'll go.

Core-
Seated V position - hold for 30 seconds without touching floor.
Crunch position - hold for 30 seconds without touching floor.
Leg raise position* - hold for 30 seconds without touching floor.

*(flat on back, hands under butt, raise legs 45-60 deg.)

Congrats now you're done. Repeat 3-4 more times throughout the week. Add in some light elevated walking/jogging after or on your alternate days to help jump start your metabolism.
--------------------------------------

Workout for Week 2 (Repeat 3-5 times during the week).

Barbell Deadlifts
3 sets of 12, try to do at least the bar plus 20lbs on each side, if that feels TOO easy increase weight.

Sumo Kettle Bell Highpulls
3 sets using 25 or 35lb kettle bell.
Assume the squatting position with a wide stance, kettle bell in both hands hanging at about 3-6 inches off the ground and do a high pull using both your legs and arms up to your chin. The explosion should come from your hips and help get the weight up to your chest and arms will pull the rest. Make sure your elbows go up past your shoulders on this one.


Dumbbell Cleans

3 sets of 15 using 15-20lb dumbells
research the "clean" exercise if needed. It's a lot like a deadlift combined with a high pull except your arms flip inward at the end so the weights end up almost resting at your shoulders.

1 Arm Dumbbell Snatch
3 sets of 12 (each side) using the same dumbbells as the cleans you just did. Snatch is also like a high pull but you go all the way up over your head.

Weighted Split Squats
3 sets of 10 (each side) use a weighted bar on your shoulders if possible. Key to this one is keeping your back straight and not making it a lunge forward but straight down.


At this point you might also want to learn how to foam roll your legs. The rolls are like $19.99 at Target or a sporting goods store.


ENJOY!

I'll update again next week.


Last edited by UdubBadger; 09-21-2010 at 09:21 PM.
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      09-15-2010, 02:46 PM   #2
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Quote:
Originally Posted by UdubBadger View Post
Lets review:
BAD - Carbs, Sodium, Fat
GOOD - Protein, H20
For the routine, to each his own (though I'd add Deadlifts to it as well), but I have to disagree with that part of your post.

My diet is comprised of high fat - high protein - moderate to low carb ratio. Fat is not all bad, as most people see it. There are different types of fat, some of which are actually healthy for you. I eat plenty of avocados, nuts, coconut milk, do all my cooking with coconut oil and some olive oil... and my bloodwork from a few weeks ago was excellent.

Here's a good summary:
http://www.marksdailyapple.com/fats/

Eat CLEAN... As in non-processed food. I try to get as much of my macros out of real food as I can, with the occasional supplementation via a protein shake.

Just my 0.02
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      09-15-2010, 03:07 PM   #3
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Quote:
Originally Posted by Dre01SS View Post
For the routine, to each his own (though I'd add Deadlifts to it as well), but I have to disagree with that part of your post.

My diet is comprised of high fat - high protein - moderate to low carb ratio. Fat is not all bad, as most people see it. There are different types of fat, some of which are actually healthy for you. I eat plenty of avocados, nuts, coconut milk, do all my cooking with coconut oil and some olive oil... and my bloodwork from a few weeks ago was excellent.

Here's a good summary:
http://www.marksdailyapple.com/fats/

Eat CLEAN... As in non-processed food. I try to get as much of my macros out of real food as I can, with the occasional supplementation via a protein shake.

Just my 0.02
I agree but I was just saying don't go eating cheeseburgers and crap like that. Dairy is higher fat but can also help you lose weight. I was just trying to get the point across to watch what u eat more cautiously. Your statement of eat clean is a better way to describe it for sure.

As for the deadlifts, I like them too but week 1 would be better served for just the standing leg lifts to get the hammies going. The weeks to follow will have A LOT of deadlifts squats and cleans.
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      09-21-2010, 09:41 AM   #4
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new workout coming your way tonight... in the meantime read this.

http://www.truthaboutabs.com/whole-e...gg-whites.html

Quote:
I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...

"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".

And I replied, "you mean that's where all of the nutrition is!"

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...

"But I heard that whole eggs will skyrocket my cholesterol through the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

healthy whole eggsAnd here's where it gets even more interesting...

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd... high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here's why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It's a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs...

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!
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      09-21-2010, 10:13 AM   #5
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Wow.
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      09-21-2010, 09:21 PM   #6
UdubBadger
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updated with week 2 workout
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