trying to get back into shape

[dukemushroom]

it's been a while since i was really "in shape" so that's one reason why i decided to get in to martial arts. thing is i'd like to to develop strength and speed also...i've started going to the gym again but i've found that i don't like going there as much as i used to. basically i'd like to develop more muscle and become strong (not just for looks), get lean but not skinny (i'd like to have the muscular physique, not skinny), have lots of endurance, develop a lot of speed, i'd also like to stay at around 175-180lbs. does anyone have any suggestions, like should i stay with the weights and just do a specific routine or should i try bodyweight workouts(i've never done any before). i don't have a lot of money right now so i can't really invest in any major things at the moment, just started full time since i got back from school.

[Thai Bri]

Body weight workouts.

Dive bombers, sit ups, pull ups etc. Be inventive and work hard. Theuy work the body as a whole (unlike weight training) and also help the CV.

Go for it!

[dukemushroom]

i was leaning towards doing that...we did 50 pushups today(i haven't done just straight pushups for a LONG time and i felt it much more than when i do bench press). Got any suggestions on where i can learn the bodyweight exercises(books, videos, etc.)
also, about how many times a week should i do bodyweight training...everyday, 3 days a week?

[Thai Bri]

People rave aboiut Matt Furey's Combat Conditioning book. Type his name or the name of the book in the search engine and you should find his site.

I recently had a flick through it and decided not to buy. There just didn't seem to be an really detailed explanations, and it was very highly priced.

I have a couple of videos from Senshido - Combative Strength training 1 and 2. Number 1 would probably be best for you. It outlines functional body weight exercises in a very detaled way, as well as giving you demonstrations at various angles etc. Try his site at www.senshido.com

If you tab through to his forum you will find a "Product Reviews" section, where I reviewed both tapes.

Good luck!

[dukemushroom]

ok, well i've got a good bodyweight training routine...tried it 2 days ago and my legs are STILL killing me...now i need something for cardio. i'd like to drop off this excess fat so i'll be able to see the muscle i'll be building and to look better of course and i also need the endurance training of cardio. i used to run a lot but now i find it hurts my ankles to run on the street...i've tried several diff pairs of shoes. is running on a treadmill as effective as running on the streets...i've got a bicycle too if that's a good workout.

[seany85]

try hill sprints for cardio, go to a hill that is between, 20 - 30% incline,

sprint up the hill, then walk down, otherwise you put stress on your knees and lower back, by running back down.

these should help.

http://www.pponline.co.uk/encyc/0904.htm

(for more information about treadmills try typing it into the search engine.)

[Robbie]

At least buy as set of dumbells,bro,that way you can still do some resistance training,building lean mass is the best way to lose weight & get in shape.Your increased muscle mass will burn a very good amount of calories even while you sleep.I lost 90lbs when I first got into bodybuilding and that was with doing very little cardio,just strict weight training.Try high reps with low weight,that way you can get the burn of doing cardio,but you also will get the benifits of weight training.

[Robbie]

Oh,and dont try and push yourself too hard at first,take things slowly at first so that you don't get burned out and quit or start slacking off.

Good luck,bro.

[Thai Bri]

Did your eating habits change?

What kind of rep range did you do?

Thanks.

[Robbie]

Stuck to high protein,low carb type diet.My personal reps are first part of week low reps,6-8 with heavy weight,and last part of week lighter weight, higher reps,usually 12-15 reps.

Workouts are broken into these splits...

Monday- Chest/Triceps Heavy day
Tuesday-Back/biceps/shoulders/Heavy
Wednesday-Legs/I only do one leg workout a week since I have naturally huge legs
Thursday-off
Friday-Chest/Tri's Lighter weight,more reps
Saturday-Back/biceps/shoulders Lighter weight,more reps
Sunday-off

I consume about 300grams of protein a day,I currently weigh 250lbs.

[dukemushroom]

i'm trying to get my diet right now...man these bodyweight workouts are killing me, maybe once i can master my own bodyweight i'll go back to lifting. but like i said now i'm just rying to get my diet right and maybe work in some cardio so i can drop this excess fat while building muscle...once i get my regular paychecks i can go to the health store and get some protein powder and anything else i can think of...suggestions?

[Robbie]

what up bro? Protein powder would be a good investment,it'll definitely make life much easier on ya instead of cooking 5 meals a day.Also a good multi vitamin & calcium pyruvate wouldn't be bad supps to try either.

[Robbie]

what up bro? Protein powder would be a good investment,it'll definitely make life much easier on ya instead of cooking 5 meals a day.Also a good multi vitamin & calcium pyruvate wouldn't be bad supps to try either.

A good protein powder would be Optimum nutrition's 100% whey,you can get 5lbs for $25...try www.bulknutrition.com their prices are phenomenal and they have my products to me two days after I order.Look around on their site...you can also try an Ephedra/caffeine stack,you can buy ehpedrine Hcl for $7 and the caffeine pills for about the same from the site above!!

[dukemushroom]

i'm going to go get a protein powder as soon as i can...i don't know about the ephedrine though, i thought it was banned in the US, but i don't think i would use it anyway. one thing i used a long time ago was CLA...it seemed to work, i lost 50lbs of fat when i started using it (with diet and exercise too) so i may go buy a bottle of that.

[manofleisure]

Of course ephedra is banned,but you are still able to purchase ephedrine hci
due to its medical usage,yeah right,one is a pharmaceutical and one is herbal.
The weight loss industry is billions,and last I heard the whole fitness industry,well supplement alone was 6 billion plus.

The future is down the road,that the pharmaceutical industry is losing billiions of dollars due to vitamins,hormonals,herbs et cetra.

They are out to get paid,and it messes with profit when you don't buy there 100$ a bottle bullshit,when you simply can go out and buy ephedra for 5-8 bucks a bottle.

So yeah you can purchase the synthetic form of ephedra,even though the herbal was always a tad on the safer side or at least natural,go figure?