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O/T: HEALTH Please critique my exercise regimen

Discussion in 'Health and Fitness' started by Frank H., Jan 3, 2019.

  1. Frank H.
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    I am presently seeking advice and critique on my current exercise regimen. I am currently working out three times a week and my program involves jogging on the treadmill with an incline, elliptical machine and biking. I jog on the treadmill with an incline for around 2miles and the other 3 miles are on the elliptical machine and bike. My goal is to lower my body fat percentage and stay healthy. Please critique my program and let me know if you need additional details. I am looking forward to your replies!
     
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  2. whiz
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    If your goal is to lower body fat percentage then 90% of your efforts will come from diet.

    You can run for hours a day and burn 4000 calories, but if you eat 10000, you're gonna be fat.

    Focus on diet. Run and exercise for the discipline and because it's great for you in so many ways.

    But don't expect a loss of body fat % unless you're on top of your diet.
     
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  3. Frank H.
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    Thank you for the reply. I am mindful of the foods that I am eating and on a caloric deficit. Furthermore I am following the control command and aware of most of the macros, micros and minerals that I am consuming.

    What is your opinion on the exercises? Should I add/subtract anything else for cardiovascular health? I know that swimming is good and looking to add that to my program.
     
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  4. whiz
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    Honestly the main thing to look for is that you enjoy it

    A lot of people get into this mindset that you aren't working out unless you're killing yourself so bad that it hurts etc - that's all bullshit

    Just find an activity that increases your heart rate and forces you to focus - and make sure you actually enjoy it

    Because if you aren't having fun, you're not going to be consistent with it

    So if you like running, you'll be fine

    If you like biking, do that

    I took up both Brazilian Jiu Jitsu and Muay Thai like 4 months ago and I've found that martial arts are the most fun, engaging workouts for me. Plus there's the added benefit of strength, coordination, and confidence that comes with learning how to fight properly

    Everybody has their own thing - just make it work for you

    But really just focus on the diet and make sure you enjoy it so it's easier to be consistent
     
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  5. Smuggo
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    Just saying, but look closer to your daily routines. If you are running 3 times a week, or doing another activity, that's awesome but you can get even better results when you are focusing on your whole DAY everyday.

    What I mean by that. Look how much you are moving through the day. Count your steps. You can check it using any smartwatch (mi band ect.). I had really good results without doing any cardio, but keeping my steps around 12-14k per day.

    And drink a lot of water. Like 40-60 ml for every kg of your body weight.

    Also one more important thing is that even though you are not loosing weight it doesn't mean you are not losing fat %. It's just your body defending from loosing weight and stores water.
     
    Last edited: Jan 3, 2019
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  6. lowtek
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    lowtek Platinum Contributor Read Millionaire Fastlane FASTLANE INSIDER Speedway Pass Summit Attendee

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    You state your goal is to drop your body fat percentage, which is reasonable. However, you're doing nothing but cardio. Unless you want to look scrawny, then you need to lift weights.

    If your mobility is good, then start with a barbell straight away.

    If your mobility is not good, then start with some machines, dedicate 30 minutes a day to stretching, and move to the barbell ASAP.

    Starting strength, strong lifts, or something similar should form the foundation of your weightlifting journey.

    I'm also not into running or biking for cardio. Running, for beginners, can be quite high impact and do more harm than good. Biking is less impact, but incredibly inefficient.

    For cardio, I'd say focus on resistance cardio (i.e. moving light weights through space many times).
     
  7. whiz
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    If you want to get into lifting-

    +1 for Starting Strength or Strong Lifts

    You can have a great body with these 5 exercises, as long as you're eating right:

    Squat - Bench Press - Military/Overhead Press - Barbell Row - Deadlift

    These 5 exercises are known as Compound Lifts because they all kinda target the entire body when executed properly.

    You get a balanced progression when you do these.

    Just start low weight and focus on form before adding weight.

    Hire a personal trainer for an hour or two and tell him that you just want to focus on these 5 exercises and you want his help understanding proper form. Don't let him make you do 192803 different exercises.

    I would advise anyone getting into lifting to learn the compounds and how to activate your muscles properly (with proper form) before messing around with more isolated lifts.
     
  8. RazorCut
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    I'll wade in here as I'm doing the exact same exercises. I don't think You're in danger of looking scrawny unless you have a marathon runners physique as your legs are getting a good workout especially on an incline.

    I'd consider adding 10 minutes of rowing on max resistance for a useful core and arm workout though.

    I will switch static cycling with rowing 2-3 times a week.

    If you want to really drop the weight quickly consider Intermittent Fasting. Dead easy, loads of health benefits and the weight plummets (not difficult to lose 4-6lbs a week of FAT loss, NOT fat+muscle). Check out 16/8 as a starting point and then you may want to move on to OMAD at a later stage and possibly then adapt to a KETO diet. I'm on OMAD + KETO and its not hard to lose 1lb a day consistently and the health benefits are truly worth the effort (not that much effort is required).

    A good overview is this video:

    Improvement Pill
     
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    It all depends upon your goals, age, current fitness level, etc. The above commenters all have good ideas.

    I'll just say that your current regimen is more or less three of the same excercise. All cardio, all lower body. Same muscles (more or less), same energy systems. It is like a fitness regimen consisting of 1) barbell bench pressing 2) dumbell bench pressing and 3) incline bench pressing.

    Doing three different types of cardio is certainly a lot better than sitting on the couch! So, congrats on that. But I would suggest picking a single cardio exercise and adding in some lifting and some mobility work or practice like yoga.

    Cardio is definitely important. But it is a single aspect of health and fitness. So many people think "steady state cardio = healthy" and it simply isn't true.
     
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    What is your goal?

    Get your body fat percentage from what to what? What do you mean by "stay healthy"?
     
    Last edited: Jan 3, 2019
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  11. RazorCut
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    His goal is weight loss so cardio plus diet gets him there. Once he’s on point he can add in resistance training. Plus he is getting some upper body workout already with the Cross Trainer (elliptical machine).

    Yoga or indeed Tai Chi or Kung Fu would be a great way to increase flexibility. Especially if he decides to move on to weight training.
     
    Last edited: Jan 4, 2019
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  12. csalvato
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    IMHO "cardio" (i.e. long duration, low intensity workouts such as jogging) is an incredibly ineffective way to lose weight.
     
  13. Raoul Duke
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    Treadmill and a elliptical machine are ok. Find a row machine.
     
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  14. Smuggo
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    Being on diet (caloric deficit) and eating right proportions of macronutrients is crucial. Adding cardio and movement through the day will speed up his progress.
     
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  15. The Abundant Man
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    But these all these guys do are long distance cardio and they're super skinny:
    [​IMG]

    [​IMG]

    [​IMG]

    [​IMG]

    [​IMG]
     
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    90 percent diet.

    10 percent strength training compound movements.

    SLEEP important.
     
  17. Timmy1990
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    Honestly everyone's advice is gonna be so different, diet on point and exercise your all good.
     
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  18. The Abundant Man
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    Lift Weights
    Do Cardio
    Eat meat, seafood, vegetables, nuts, seeds and oils
     
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  19. Timmy1990
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    What if I do mixed martial arts and eat well, I'm confused.. which one actually works. they all work if your diets on point. Granted your not gonna get muscle running but they all work.
     
  20. csalvato
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    Just like every other workout thread I’ve sat in on In the past 15 years, this one has quickly devolved and become useless, bordering on circlejerking and mental masturbation :rofl:
     
  21. Timmy1990
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    Oh yeh it's insanity. Here's my exercise regimen. Ok great your doing exercise its working then..but OP just do all of this and this but not this because of this, and maybe also.......
     
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    [​IMG]
     
  23. kelvinfernandezm
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    Get rid of carbohydrates

    Stop running or any cardio

    Start lifting it doesn't need to be heavy
     
  24. MetalGear
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    My suggestion is to not overthink it and just aim to move one hour a day while eating clean

    Use MyFitnessPal to track your target calories and drop them SLOWLY over time

    Try out different workouts, for me personally I had a bad habit of overdoing it in the beginning

    It also highly depends on how in shape you are now
    • Lift
    • Kickboxing/Muay Thai
    • Brazilian JiuJitsu
    • Run/jog/walk
    • Yoga
     
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  25. Frank H.
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    Thank you for the helpful replies! I intend to attend a To-Shin-Do school, add the rowing machine, go swimming and have a clean diet.

    How important is weight lifting for your health compared to the aforementioned regimen? I used to do the starting strength regimen, however I felt that the pain and soreness was not worth the time and effort.
     
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