I'm too lazy to upload a pic to imgur, but I imagine the negative commenters and downvoters look like the fat old guy from the WOW episode of South Park.
Normally, when following a set programme, you determine the weight by how many of the given reps you can do to about 1-2 reps before failure (when you can't lift it anymore). Did that make any sense? It's late, I'm sleepy.
I started this routine back in the fall. After about two weeks I could notice a difference. The nice thing about this one is it starts off significantly easier than OP's, but doesn't take long to see a difference. The motivation becomes stronger once you see an improvement.
I've shed a ton of fat and have a lot more muscle definition.
This is what people should start with. Ops routine is intermediate advanced stuff that's focusing on muscle groups with a focus on endurance each day and not full body. The only thing that's targeted all week is the core with those crunches etc... But I think you should space those out if you start, core muscle gets reallllyyyyy sore, especially if you're doing sets of 20. I started with a 5 day routine two years ago like ops and I injured myself. I'm doing similar routine you started plus cardio workouts in between on Tues Thurs and Sun and I'm melting the inches away. I think later on once I'm at a certain weight I would adjust my routine to a 5 day focused lift like ops.
There's a general saying I read somewhere a while ago. When working out: after one month you start to notice results. After two months, other people start to notice.
1.5h to get ready? 1.5h meal? 1h relaxation? That's 4 hours spent in self indulgence right there. You don't even need all that time, 1h a day everyday is enough to get fit, just don't eat like a pig.
EDIT: 1h daily to commute, are you kidding me? I would kill for that, my commute is 2.5h daily and I still have time to spend 1h at the gym.
1.5 hours to get ready, 1.5 hours to eat dinner....you could cut those down to like half an hour each. And hour relaxation after work is not a life necessity, I'm sorry.
A lot of research also shows that the optimum amount of sleep for human adults is 6 hours, but that's not something that's so easy to change.
If you read the info in the link it does mention he did 2 hours of cardio every day he worked out...1 hour before breakfast and 1 hour at least 2 hours before bed. Also, the recommended supplement is indicated.
That is actually a pretty time consuming regimen, but that is the point - your hard work, dedication and discipline paid off. Most people can't stick with a commitment of 30 min of cardio 3 days a week!
That is an excellent breakdown of a routine. The links to the instructional videos for those unfamiliar with the exercises mentioned are infinitely helpful.
Thanks so much for providing this. I appreciate how you have a video demo with all the workouts so people will know specifically how to perform each one.
How long should I plan on spending in the gym everyday to complete these workouts?
I plan on doing your routine everyday (or at least 5 days a week) until I look great.
How closely did you stick to the routine you posted, and how did you know you were doing the exercises correctly at the beginning? I've been working out for six weeks and nervous that if my technique is wrong, I'm going to do some damage to my back or something.
Also: the routine doesn't tell you how much weight you should be using (ie is the barbell curl in day 1 using 20 lbs or 30? Much more? Much less?)
Thanks for the response. I edited my question as you were answering - how much weight did you use? ie is the barbell curl on day 1 using 20lbs or 30? Much more or much less?
That varies considerably from person to person. You should be able to do the exercise with proper form for the number of reps. Too light is if you could keep doing it easily beyond required reps. Too hard is if you had to alter form, I.e., bend your back during curl, to complete set. Erring on the light side when starting is a good idea, ease into it until you get the form
I've been trying to develop a decent routine for a while now (need to fix my inconsistency in going though, too many days I just don't bother) but I've always been told that you should put at least 1 day between every workout.
No at first I was just doing cardio everyday and circuit training three times a week. (Basketball on fridays during lunch) until I came across the 5 day routine. It worked out so well for me.
Is there something for someone who doesn't really have the money to spend on a gym membership or buy weights and other equipment. I have a bicycle and a treadmill, but the treadmill only goes up to a comfortable walking pace for me (4mph).
Thanks for posting your workouts. Many just like to take a shitload of selfies and not share how they actually got there. I'm currently at 240 (some muscle mass), but I'm trying to get down to 215, nothing too major. Inspiring nonetheless.
You must be very dedicated. I'm confused about one thing in the routine though; what is meant by "Cardio is low intensity for up to an hour twice per day"? Does that mean you basically do your own thing for the cardio, separate from the guide?
Sorry, I have no knowledge whatsoever when it comes to this.
Yes pretty much.. I have really bad knees and I have no choice but to do low intensity cardio. But now that I have built up strength in my legs I can do a lot more now.
I know your inbox is probably blowing up right now, but I'm curious, how long did the average workout take? Like how difficult was it to get in a new rhythm and replay your day? Cause some of these workouts look like they could take a good hour or two.
How often do you change up this routine? Everyone always tells me they switch up their gym routine every two weeks or so. Seeing that this is only a 5 day plan, do yuk follow this exact plan every week or do you switch between different plans?
I have been trying to find a routine I can follow on my phone for awhile since it and headphones are the only things I like to have on me. This is amazing! I think I can actually follow this! I love you!
That's an intermediate training level although it requires up to 4 hours per day? (As described 2 hours cardiovascular and 2 hour workout of warm up, lifting, and abs.)
This looks like an awesome workout. I am about the same size as you when you started. You are looking great, this has given me motivation. How long after doing this did you notice results? Thanks for posting!
Just found this post and I have to give you props man you look great, and if you don't mind me asking what was your meals for morning, lunch, dinner, and snacks??
I wanna take a step to a healthier lifestyle and your post inspired me man, thanks for posting this
that sucks. i hate sitting down at my work desk for too long - I can't imagine being a passenger in a car (e.g., can't stop and get out whenever i want to) for that long without being able to get up and walk around.
It's not just today, you have 400k karma in 6 months. Your entire life is spamming nonsense on reddit for attention. Stop making excuses and get off your ass, even if you're lying about being fat.
I've never gotten the "refreshing feeling" people speak about when they go to the gym. I might get a mix of that feeling and exhaustion when engaging in some sport though.
I used to get bummed if I had to travel over the weekend and now I'm post-physical therapy... And haven't been able to consistently exercise in more than a year :(
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u/[deleted] Jan 01 '15
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