workout question (in Off-topic)
July 7 2008 7:28 PM EDT
Ok so i just started to get into working out to get some muscles and define them and to just lose some weight lol
ok so i normally do weight lifting along with punching/kicking a punching/kickboxing bag and a speed bag and then run on the tredmile and take a bike ride
for the weight lifting i do benching, curls, military/reverse military press, squats, leg curls and all that good stuff that i can do without machines
Ok my question is for the weight lifting part can i do that everyday or do i get a better effect if i do it every other day? i normally do everything everyday but one of my friends told me that i should do it everyother day because he said when u workout u tear ur muscle some and it takes a day to repair which makes it stronger and doing it everyday like i do it doesnt get time to repair.
Your friend is correct, infact even once every two days is borderline, you should probably give a muscle group three days between routines. A good idea if you like working out everyday is to focus on one muscle group a day. For example chest on the first day, arms on second, legs on third etc.
Also doing more reps with less weight will help burn fat and tone the muscle without damaging it.
Yah i play football and wrestle and i lift weights quite regurally. It really depends on the kindof weight lifting you are doing. If you are lifting large weights to build muscle you should give it a day or so to repair, its good to rotate daily running with lifting weights. If you are lifting light weights however to tone muscle you don't need to wait a day you can lift light weights everyday.
When I lifted for football, we did a different routine 3 days a week, and then conditioned on the weekends. We did all arm workouts one day, legs a different day, then back/shoulders/neck on another day.
Don't forget your lunges!
July 10 2008 6:08 PM EDT
Lifting is overrated, I prefer using my own body weight to work out: pushups, dips, pullups, etc.
July 10 2008 6:54 PM EDT
Sure, ScY, but there are two extremes on either side of that where using your own body might not work.
Example 1: The body's own weight is too much...
I can't do more than 4-5 chin-ups currently. That's simply a fact. I'm a bit chubby, still, and pulling up that weight just isn't feasible. "Wiry" has never been a word that describes me. *smile* So, how am I supposed to work those muscle groups in three sets of 10 (or some-such)? I can't. I need to start with something LESSER than myself to build up to it. Am I missing some exercises that can work that area in organized fashion with just my own form?
Example 2: The body's own weight is not enough.
How to you progressively work the large muscle-series of the body such as the stomach, back, and gluts? Yes, you could just do 100 push-ups and sit-ups, but that isn't going to create real mass -- you need to really resist, pure reps aren't going to get it done. Yes, you can even accent those basic maneuvers by lifting the feet (push-ups) or...well, I am not sure how to accent sit-ups... Sit-ups, working the gut, is probably the hardest (in my limited mind) to do without some extra resistance. I do weighted sit-ups (hold weights at the neck and then sit up), and of all the things I do, I can _feel_ how that strengthens the core of my body. Never mind that my "six pack" is still under a twelve-pack of lipids... *smile*) Down the back, squats would be the good thing to do (but I don't have a big set of weights nor a spotter for that).
So, using your own body, how do you accentuate things in progressive fashion such as squats and sit-ups? Just adding some elastic bands probably can help there (I have heard nothing but raves about getting just a couple of the stretchy thingies), I am just curious to learn the "body only" tricks, as I know there must be many that I don't know! I'd love to learn, as the body is all we have sometimes!
July 10 2008 7:33 PM EDT
I'd suggest upper body day 1, basic cardiovascular/rest day 2, lower body day 3, rest/stretches day 4.
Since you're toning your body do what Sundari suggested, low weight high reps.
The punching bags don't do much more than work on your stamina but when you do try to get to the standard boxing match times of 3 minutes of jabbing/one two combinations followed by 1 minute rest. If you're working in something other than straight punches they aren't as effective in your workout because long hooks rely more on your lower body than anything else.
Resting your body helps avoid injuries and extra cardiovascular work will help your breathing and stamina for your regular workout.
Everyone knows you stretch before a workout to avoid injuries but taking an extra day to work on your natural flexibility will make you feel somewhat lighter and further reduce your chances of injuring yourself.
July 10 2008 7:57 PM EDT
"Everyone knows you stretch before a workout to avoid injuries but taking an extra day to work on your natural flexibility will make you feel somewhat lighter and further reduce your chances of injuring yourself."
Agreed, but... when stretching BEFORE working out, stretch SLOWLY AND LIGHTLY (not that stretching quickly is ever recommended, just emphasizing). Doing light warm ups of the target muscle group and then stretching is more beneficial in that over stretching cold muscles is a sure way toward injury. Stretching after a work out is also good for the healing process though many people just don't do it.
Also, I have to say, working the boxing bags is not just great cardio, if done right it's an EXCELLENT way to tone and strengthen your back group. :)
July 10 2008 9:01 PM EDT
And talk about stress-reliever, Buddy Lee!
July 10 2008 9:44 PM EDT
Stretching after you workout is more important than stretching beforehand in order to prevent your muscles from losing flexibility, it helps prevent tightness the next day, and it also helps your body to remove any lactic acid and start the repair process.
As previously mentioned, if you want/need to stretch before you workout, it is a good idea to slowly jog or skip rope for 5 minutes to warm-up the muscles, and then stretch. Stretching cold muscles is an easy way to tear them before you even start working out.
July 10 2008 11:03 PM EDT
Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Shoulders/Legs
Rinse and repeat. You can do it as hard as you want, and while some of the groups are intertwined, you basically get 3 days of rest for each group. Abs and calves every day if you're so inclined. Both muscle groups get used so much that you really have to shock them to make them grow. I like to do cardio before I lift (every day).
Tez! We have the same trainer! Do you curse at her during the squats too?
July 10 2008 11:27 PM EDT
Buddy Lee's calves are so big, we have to refer to them as COWS.
July 10 2008 11:28 PM EDT
As you read most of the posts above you can obviously tell there are all sorts of ways to work out, the only problem is when people do work out they dont really push themselves to do more, thus resulting in much much less muscle, strength, and endurance gain.
You should probably always go with a friend, for motivation as well as for a spot; who can and will push you to do those few more reps (which makes a big difference) Also when you are resting between workouts dont sit around, try to walk around shake your arms and what not; keep your muscles working.
Also if you are taking protein, with "special blends" which contains creatine, glutamine, and so forth be sure to drink alot of water!
Note: I suggest you not use creatine, you get big quickly but it fills your muscles with water :)
July 10 2008 11:51 PM EDT
"So, using your own body, how do you accentuate things in progressive fashion such as squats and sit-ups? Just adding some elastic bands probably can help there (I have heard nothing but raves about getting just a couple of the stretchy thingies), I am just curious to learn the "body only" tricks, as I know there must be many that I don't know! I'd love to learn, as the body is all we have sometimes!"
Well, if you have any questions about any specific muscle groups, send me a CM; I've done tons of non-weight-weight training over the tears, and I am working towards a D-1 college soccer scholarship at the moment, so I like to think I know enough to help with whatever questions you might have.
The rubber bands are great, and work in the progressive way you mentioned before: different tensions lend to greater intensity workouts. But one method of working out that I personally have found VERY effective is swimming, to build up to doing those sets of 10 pullups, pushups, etc. Swimming is very much the total body workout, working out your upper body, cardio and lower body, all in one workout. Not only that, but through swimming, you dont have to bother with all that bothersome sweat and heat you would have to endure working out in other environments.
July 11 2008 12:10 AM EDT
Dammit, can't swim. Send me a CM on good rubber bands to get -- I'm sure they are all similar, but I would love to get some word from an expert. I think I ned to mix up what I am doing with my PowerBlocks...
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