Workouts: What are you doing?!
 

I did P90x and it was decent but got super boring.

I finished Insanity and LOVED it, although now trying to go back and use it just to maintain is getting SOOOOOO boring.

I tried Asylum and it's tough, but my biggest issue is that the workouts are just getting too long. I stopped after about 10 days.

I'm looking for a program that goes about 4-5 times a week, for about 40-45 minutes per session. Something that gets good results like Insanity as that program has me in the best shape of my life. I just can't keep doing it because I'm so bored with the routine--even the warm-ups are driving me insane.

So what are folks doing?! I love that I haven't paid for a ($62/mo) gym membership since February, and I'm in FAR better shape than I was then.

I've heard that Men's Health usually has some good workouts? Delta Fit/Fitness or something like that?

Also, I should note that all I really have at my disposal is a resistance band and some light hand weights. No need for all that crap IMO, so hopefully there's some other programs that utlitize body weight as resistance.

I'm not using any program, but rather an hour long workout just using the facilities next to me that seems to work for me. I start by running 10-15 laps of park next to me (estimate it's about 3 miles); follow that by doing about 150 chest presses, and then follow that by doing 20-30 laps in the pool at my complex (not a full length pool - I'd say a 50 foot workout). The net effect is that I'm not burnt out on anything, and the swimming at the end tends to be a nice cool down ( with the added bonus that I'm nice and hungry after, which makes anything I eat taste like heaven).

I just run a lot, usually 4-5 miles several times a week, and then play hockey on Friday nights. Is that a workout routine? I don't know. I need to throw some sort of muscle-building component in, though, as I have a pretty dorky looking upper body (no arm muscles and still some flab from when I was heavier). Maybe some pushups and situps or something.

16 oz curls 4-5 nights a week.

Crossfit is cool if you can find a good affiliate that does not charge an arm and leg. But the chances of that are about zero.

I am about to start doing the Starting Strength program. I have heard good things about it. My plan is to lift 3x a week and jog 3x a week.

I've been gradually getting back into the gym since I hurt my back two years ago. I'm now going 4-5 times per week, jogging 2 miles each time and doing some lightweight/high rep/perfect form movements. I also do stretches for about 10-15 minutes each day, paired with a foam roller to keep my IT bands happy.

We must have different tastes, because I hated Insanity. I'm currently working on a modified P90X routine (chest/back & arms/shoulders & plyo only - with only music and cues so I don't have to listen to Tony, jogging and biking on other days). Not listening to Tony's blather has made P90X tolerable again.

So, let's see...you want manly workouts but you don't have much in the way of weights. If you had bigger weights (or good bands), you could try Body Beast from Beachbody. It's serious strength training. Most of those workouts are around 40 minutes.

If you want to get a barbell with a few small weights, you could try Body Pump (again via Beachbody) - light weight but a huge number of reps. This was a series by Les Mills that Beachbody is now putting out. I have the instructor's versions of a few of the Les Mills (pre-Beachbody) workouts and they rock, but they last for an hour. I think the Beachbody versions are shorter. I'm seriously jazzed about the forthcoming Beachbody Body Combat series - it's my favorite workout series from Les Mills.

What probably meets your stated needs the best is the body weight series called the Weider X-Factor. It's available in any major retailer (Target/Walmart) for around $30 or so. Amazon.com: Weider X-Factor St: Sports & Outdoors Don't let the low price fool you - those are seriously some great body weight workouts that will get your heart rate up. These are generally around 40 minutes long.

The best resource for DVD workouts is Video Fitness: consumer guide to exercise videos. The forums there are largely (90%) women, but that group knows everything about home workout programs.

My wife and I have been doing CrossFit for about 3 months now and I absolutely love it. The downfall is that it is expensive, but it much cheaper than having a gym membership plus personal training, which is what you get with CrossFit.

Personally, I'm not a self-motivator, so I couldn't get a good exercise in, because I wouldn't be able to push myself to keep going. I've built up a good amount of muscle, lost about 15 pounds (205 to 190) and feel like I have more energy than ever, as well as less stress.

The other thing that I enjoy is that, besides a few benchmark workouts, the WODs (workout of the day) are different. I also enjoy doing lifting as well as cardio exercises combined together without taking a full rest between them.

I've lost some weight recently (about 25 lbs) through diet/cardio but I know I need to do more weight training to take the next step. Problem is, I really don't enjoy lifting. Oh yeah, I'm also weak as shit. I generally feel uncomfortable trying to lift at the gym when it's so crowded, people are going about their routines, and I'm generally clueless about what I want to do. And again, I don't enjoy the actual act.

Thinking maybe supplementing my gym cardio with a home workout DVD system might not be a bad idea. Blacky, the one you linked, I know it says "intermediate" at times on Amazon but it seems like they're using that to describe it being much less grueling than P90x, Insanity, etc. Could a beginner use that at his own pace?

I've developed a sudden interest in Zumba

Cartman, taking a trip to Maine? :D

Honestly get a personal trainer if you want to go to the gym. That's the problem with most people in the beginning, they go to the gym and don't know where to start. A good trainer won't be hard on you or embarrass and understand you're new, make you feel comfortable. Worth it if you can afford it.

I kinda disagree. When I started going to the gym, it was entirely on my self - I just started doing random activities, and found my level - that way I was doing stuff I wanted to do (like the rowing machine). A trainer is great if you lack the motivation yourself to kickstart - but if that's not the case, I don't think its a huge need.

yeah, with the internet you don't need a trainer.

deadlifts

military press
pull ups

bench
squats

3 days a week. google proper form. 3x5's a good place to start

edit: max weight you can do while maintaining proper form

Yeah the "affording" is a big problem. NYC personal trainer prices are insane. I'd rather keep looking like this than pay those people.

Check the CrossFit prices. I hadn't lifted since high school when I joined and I'm probably one of the weakest ones there, but I never feel out of place. The workouts are modified based on what weight you can handle right now, so they are scaleable for every different level (from beginner to advanced).

Then don't go to a gym. I work out at home most every day simply because visiting a gym doesn't fit into my schedule. You don't have to join one to get fit - I'm in far better shape than most guys my age and I rarely step foot in one. I only do so when I travel or occasionally with a couple of guys at work on a guest pass.

As for your 2nd question, YES. Most anyone could do X-Factor at their own pace. And for the price you can't beat it with a stick. It's all body weight so you don't need any equipment. You'll definitely get a lot stronger in your core (abs *and* lower back), which will help you considerably if you decide you want to lift later on.

With all due respect to Turner, Crossfit isn't always good. It's very trainer specific as to the workouts, form guidance and results. I've seen a number of crossfit classes where the participants have simply awful form and there's no correction by the instructor. Also, extreme fatigue + heavy weights can be a disastrous combination and I've seen people get run into the ground and then yelled at to lift something heavy - usually with really bad results. Needless to say, I love the concept but I've seen some very poor execution out there. Overall, I'm not a fan.

Thanks. I like going to the gym for cardio and make good use out of the ellipticals and rowing machines. It's the weights that I find too boring, plus the other issues I mentioned. I'll look into the DVDs some more.

#humblebrag

I assume that's a liquid measurement, not mass?

SI

Thanks for the feedback guys. I too hate lifting weights and have always been strong in the cardio department...even the Insanity and P90x cardio-heavy workouts are the easiest ones for me.

What I liked about Insanity so much was that it felt like a practice and it was over relatively quick. I'd keep doing it, but I know my body will begin to adjust too much to the program and it's just downright boring right now. Asylum, meh it was just too long and I'm at a point now where I want to continue to tone and am not really looking for anything "life altering" as too many of my older clothes aren't fitting now anyway (and I wasn't overweight really to begin with).

Anyway, Crossfit sounded interesting but I'm liking the "free" that P90x and Insaity provided (borrowed).

For the guys not sure what to do in a gym, don't waste time on a trainer. However, if a place gives you one free for a day that usually helps navigate you around that specific gym which can be helpful. Personally, I'd get one of the many great phone apps out there and just "be that guy" on his phone at the gym--which is far more common now I imagine!

I will look into X-Factor...haven't heard of that one.

Thanks again everyone!

You need to lift progressively heavier weights if you want to gain and keep strength and especially mass. Gaining mass means that you'll keep your strength gains longer.

I could say I was roughly in your situation a few years ago. The light bulb for me was finding a repeatable workout that I actually enjoyed and gave me fairly fast results.

No matter the workout schedule, I would highly recommend a foundation of bench press, squats, and deadlifts. These core exercises will give you the biggest gains for the least amount of time investment. Using that foundation, you can knock out a strength building workout in 30-45 minutes, 3 times a week; although 4 is better.

Checkout this site for a wide variety of options. I would try out some and see if you find one that is enjoyable. I will say weight lifting becomes much more enjoyable once you get to a point where you feel like you have a plan that works and are seeing measurable gains week in and week out.

One tip that worked for me was to add those little 2.5 lb weights to whatever exercise you are doing week after week.

Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Elliptical or swimming laps 3-5 times per week. Combine that with a modified diet (lower carbs, snacks), it all has done wonders.

100% agree with this, except for the not a fan part. I'd recommend only going to a place that's directly affiliated with CrossFit, which should solve most of the problems above.

P90x for me. I too fight with the boredom though and I usually don't get through all 12. Trying to stick with it this time, because I definitely see results. Will probably go to p90x 2 after, although I'm not as fond of it. I've tried Insanity and hated it.

My wife and I are certified Body Combat and Body Pump (The Les Mills ones not Beach Body ) instructors me it is more hobby and not my primary job. I either teach it or do each three times a week. The LesMills classes are really great for getting and staying shape and are fun to boot. I also do belong to a MMA gym here i n Denver area that I train 3 hours a week in K-1 Kick Boxing and another 2-3 hours a week in Muay Thai with a pro fighter. I can still hang in there with the younger guys (I'm in my early 40s)so it works for me. I am in my early 40s.

I'm playing basketball 3 nights a week these days - unfortunately, it's turned out to be 3 nights in a row which means on the 4th day I am physically exhausted, as well as giving me 4 days straight with no exercise of any sort.

One of the benefits of having a part-time job at the YMCA is that I get a free membership. I'm using it to resurrect my basketball life, which I had in earnest before I moved to CT five years ago. I am also joining a TRX class, plan to make use of the pool each morning, and will be doing spinning classes as well. There's a super-hot yoga teacher, but I just haven't brought myself to that yet.

I also run an average of five miles a day, though that used to be seven. I'm working my way back from an injury, and gearing up for three runs in the next six weeks.

The injury also took me from the gym, where I was doing abs everyday, and arms every other day. I did my first ab workout in two weeks yesterday, and it destroyed me. But I'll be back today...

I'm also a very big proponent of the larger muscle group theory of thought as referenced by a few people earlier. That includes...

Squats
Deadlifts
Bench Press
Pull-up/Chinups
Standing Press

As a cheap plug, I'm currently documenting my last 3.5 years of workouts on the dynasty forum found here and my move to a new program called the 5/3/1 and hopefully an eventual 400 pound deadlift.

Necro-bump.

In the middle of week 5 of P90x. Its starting to get repetitive, but I'm also just feeling fatigued for the last week. Not that my muscles are feeling tired, just that I have no energy. Not sure I can attribute it to the workout or just some sore of malaise. I'm sure working out before bed isn't helping, but I just don't have time any other part of the day.

Also, frustrated that I'm not shedding weight. Reading online, I see the weight loss I'm seeing isn't abnormal (6 pounds in 4 full weeks), but I feel like I'm working so much more than previously that it should just peel off. I do seem to be stronger, and people seem to notice my body's molting of fat, but that's still a bit frustrating. I lost more weight in 6 weeks of running 3 times a week (11 pounds) than I have working at least twice as hard.

The good thing is that I do kind of notice muscles outside of my calves for the first time possibly ever.

Weight loss is at least 90% diet. I dunno what your activity level was like before but its actually rather common for people who increase their activity level significantly to stall out on weight loss for a time but to lose inches. 6 pounds in 4 weeks is awesome :)

Also consider that working harder with what you're doing now is probably way more taxing on your body than running 3 times a week, is it possible you are finding yourself way more hungry and eating a lot more as a result?

Paradoxically, I'll also ask the opposite question, you mention fatigue.. make sure you're eating enough. If you're working yourself significantly harder while trying to eat less that could cause the fatigue issue.

Also, something else to consider, Easy Mac, is that, if you're working out late, the adrenaline and rush of blood from the workout is likely interfering with your sleep patterns. It sounds like you can't do anything about that, but if you can learn to get up super early and do your workout and then get ready for work, this will not only stop the adrenaline-sleep issues, but I have seen studies that show that morning workouts actually improve the quality of your sleep that night.

I'm doing crossfit. 1 to 1.5 hours, 3 days a week. Kicking my ass.

Heavy lifting. Some days, a whole Subway. Other days, a quarter pounder. WITH the cheese.

I'm sure your results speak for themselves, Rev. :)

Two to three years ago I had lost 90 pounds but have put about 20 of it back on so I started working out again. For the last five weeks, I've lifted and done HIIT on off-lifting days, taking 1 or 2 days off a week. I've managed to put on six pounds and have given up which is unfortunate. Seemingly, the harder I've been working, the more I've gained. Before the next question comes -- yes I'm eating how I should be. Less than 2000 calories daily. Oatmeal for breakfast, protein shake on lifting days for lunch or sandwich and pretzels on running/off days. Standard dinners. If I go for anything in the meantime, it's graham crackers or sugar free pudding. Could use a bit more in the way of vegetables but should be good otherwise.

What's worse is the scale shows no change in body fat percentage either. I do have hypothyrodism and it seems my prescription is always super fickle and if it's what is causing the problem, I'm not sure what to do since doctor is ultimtely in control of that.

I regularly do cardio at the gym, and I also run and ride my bike outside on occasion, and especially if I am preparing for a competitive run.

Because I am working on weight loss and doing a lot of cardio, I am now also working in weight lifting workouts to combat muscle tone loss.

I currently do planks in the morning at home, and I need to do more core work in general (but the planks do good work for me).

I do squats, calf raises, quad raises, inclined leg lifts and weighted lunges for legs, and I do bench press, bicep barbell curls, and a handful of other dumbbell and barbell exercises for my tris and shoulders that I can't remember the name of off the top of my head.

After I run the Long Beach half in October, I am hoping to get myself in shape to doing my first Spartan race next year (along with running my first full marathon at the LA).

I actually pointed out to my wife the other night that my fitness band tracks my sleep. Previously, it showed about 3/4-4/5 of my sleep each night was registered as deep. Literally the day I started P90x, only 1/3-1/2 of my sleep each night is registered as deep. She thought it was probably due to working out at night. Strangely, when I was running, also at night, it seemed to improve my sleep. I've thought about exercising in the morning, but I'm too tired from working out the night before to get up. Right now it's a chicken/egg deal.

I definitely need to improve my diet. It is much better than before, but I am still almost completely lacking in vegetables. My parents never really made us eat them as a kid, and now its 100% a texture thing in that I'm just not used to how they feel. I actually don't mind the taste of them. Its far more difficult to get used to them than I thought it would be, mainly because I feel like gagging with a lot of them. My diet is pretty much entirely protein and the occasional snack/veggie/fruit. I'm more or less staying within ~100 of my intake goal (above/below), but I think the lack of nutritional variety is the biggest hurdle right now.

Shooting hoops, lifting weights, smoking Marlboros. Down 66 pounds in a year. My cardio sucks though.

I lift 3-4 days a week and mix in some cardio. One thing I've found to be a huge motivator is Fitbit. Bought one and added a bunch of friends who have it too. It shames you if you are inactive for a few days and motivates you to park a little farther away or go on a walk.

I play racquetball as much as I can M/W/F and I walk/job and lift when I can't play on those days and maybe one more day.

So I finished p90x 6 weeks ago, dropped about 13 pounds to 182. I then switched over to t25 and am down to 173. Still haven't really changed my diet aside from eating less of crappy food, but it is working at the moment. I assume I'll hit a wall and actually have to start eating good food. My goal has been 165 by Christmas day (started at 209 in late April), and I'm pretty much right on line to hit it (not a huge Thanksgiving fan, so I don't have to worry about eating too much).

I am a bit worried as I just started fighting some nasty allergies at the moment... so I'm worried if I miss a day or two that I might get a little demotivated.

Don't let it demotivate you, but if you get sick, you get sick...rest and come back to it when you can. Good job!

I need to do something new and I've looked at T25 a bit.

Can you give any feedback into what the workouts look like?

Any examples of types of movement or equipment utilized? Any weights or all cardio.

I'm always skeptical of the video programs after being a meat head gym rat for 20+ years....and compounded by a couple recent surgeries mean pull ups are and likely forever will be out of the question for me moving forward...that killed the p90x routine which was so pull up intensive.

I've developed a pretty basic exercise routine that seems to work for me.

I have a gym at work, so I usually go during lunch, which works well for me. So, those days - M, W, F - I do pull-ups, dips, and then run a little over 3 miles doing intervals on the treadmill with 2 minutes flat, 2 minutes of an incline.

The other days - T, Th, and either Sat or Sunday - I've been doing that 100 push-ups in 10 weeks program. While it took me closer to 55 weeks, I'm finally doing five sets of 20 push-ups, with 90 seconds between them, those mornings.

The routine works for me. I feel a lot stronger than I ever have before. I've lost about 15 pounds in the process - not really goal, but it's felt good - and I enjoy it enough to keep at it.

I should probably change things up a bit, but, at 41, I'm probably in the best shape I've been in for 20+ years, so if it ain't broke, don't fix it.

Funny as I dug this thread up last week looking for the body weight exercise DVDs that Blackadar recommended a few years ago. I didn't pull the trigger on those yet, but I did buy a set of resistance bands that I used yesterday for the first time. I still hate lifting weights so I plan on using those 3x a week. Nice and sore from yesterday.

I've dropped about 18 lbs since Labor Day when I got my diet way back on track, and I've been running a lot over the past month or so. I should probably call it jogging since I go slow but I never had the stamina to run and now I'm going between 2 and 3 miles a day (mile at a time, walk a couple minutes, then another mile, etc). I think adding the band workouts will really help, and I'm going to give it a couple months and see how results go and if I need to implement something else.

It's laughable how weak I am.

edit: And that sounds awesome H_B, nice job.

I did quite well for awhile working out 3 times a week, pretty much doing a leg, back and chest/shoulder exercise each workout and a couple more periphery exercises. Added about 15 pounds of muscle in 6 months (admittedly without a whole lot to build on when I started). Diet makes a huge difference, get enough protein with regular weight lifting and the muscle will come.

Trying to get myself back into that routine but getting up before 5 am to workout is just not fun.

T25 is OK. It gets a crap ton of sweat going. I mean I worked out on the hardwood on Saturday out of necessity and had a small pool of sweat on the ground. As long as you stay within your calorie goal for the day, the weight will come off. There have been times where I honestly couldn't tell if I started drooling or if it was just sweat rolling off. My wife asked if I peed myself one day, and I was fairly certain I had not.

It is not for people for bad knees/backs/ankles. It is an insane amount of lunging, and I HATE the lunging. Very little weights being used (none in the first 5 week session). Not a good workout for building muscle, but if you need to shred a few pounds and don't mind hopping around way too much, I think it would be a good program.

That being said, it's only 25 minutes 4x week (plus 2 workouts on day #5, but I just do one on day 5 and one on day 6), so it's over very quickly. As I said, I've lost 9 pounds in 6 weeks while eating ~1700 calories (5'9, 175-180), and I have done absolutely no other exercising outside of normal movements every few hours at work.

Definitely for someone who doesn't want to/just can't make time to exercise, but it can get pretty intense with the constant lunge/squatting.

Shaun T isn't overly annoying, I often find myself cursing at him. The girl eye candy is OK, and the boy eye candy is meh (if that's your thing). Some of the moves go fast and may take a few reps to figure out how they're moving their legs (there are a few I cannot make my body follow due to minimal rhythm).

For anyone like me that hates running/jogging for the sake of running/jogging but still wants a nice cardio workout that hits all your muscle groups, a rowing machine is a nice option.

I bought one a few weeks ago and love it. The one I got is a beginner rower (I didn't and couldn't afford the concept machine) but it serves it purpose. It has different levels of resistance and you can go as fast or as slow as you want.

I incorporate basketball 2 times a week as well. The rower is the only 'machine' I use to exercise. Everything else I just use my own body and body weight. 10 count body-builders (some call them burpees) is fantastic, lunges, a side lunge thing I use with a resistance band (I've heard it called the 'monster walk') and planks for the core. I am up to about a solid 2 minute plank in the full pushup position, which is challenging me right now. I started out on planks in the girl pushup position on the elbows and worked my way up. I also do a exercise for my lower back specifically because I sit in front computers quite a bit at work and at skinny person fat belly was showing itself.

I will not have that skinny fat belly thing going on. It is hideous.

I had been doing the group classes at my local Anytime Fitness for about a year (from July 2014-August 2015). That got me off to a good start and got me comfortable being the fat dude in the gym, which it turns out no one there but me cares about, but its still scary at first. I stopped doing that at the start of September and am working on a weightliftiing program instead.

I'm doing one of the popular novice programs called Ice Cream Fitness, similar to Stronglifts or Starting Strength but with more accessory stuff. Lift 3x a week, start with light weights, increase weight on each movement by 5 pounds every workout and see how far you can get before you start failing things. A big focus on the big compound lifts, Squat, Bench, Deadlift, Overhead Press and Barbell Rows.


My flexibility and mobility are still below average and will definitely hold me back, so I'm working on those things just as much as I'm working on strength. I do a 20-30 minute generic stretching routine every day that I lift (Starting Stretching). I am also taking a yoga class once a week, and keep intending to add planks and more stretching on rest days, but so far I've been pretty lazy about that.

I'm only 5 weeks in to the lifting program, so still very early on. The weight is still light and I'm still working a ton on form and getting eveything right. I'm definitely enjoying the time in the gym so far, it feels good.

just finished up a round of p90x.

I did not lose any weight, but that wasn't my goal. my goal was to get into a routine of working out consistently and sticking with it, and so far so good. while I didn't lose weight, I definitely have converted some of my flab to muscle.

taking a break from Tony now (it does get a bit repetitive) and giving the 21 day fix a whirl (I'd already subbed in her leg routines for the P90x leg routines a couple of times to change things up).

I'll echo the T25 thing. it was a heck of a workout, but too much high impact for this 260 lb frame and gimpy knees.

I work out 6 days a week, pretty static.
Mon - Lift
Tue - Run 4 miles
Wed - Jiu Jitsu
Thur - Lift
Fri - Jiu Jitsu (sometimes lift as well depending on when I train)
Sat - Run 4 miles

I'm on the 12oz curls plan.. maybe 7-9 3x a week.

I do the gummi bear snatch

Can somebody recommend a good machine to burn as many calories as possible without taking a toll on the knees? I've been looking at the bowflex max trainer but am not sure about it or just an elliptical machine of some sort.

I've been using an elliptical at the gym. My knees hurt like hell when I run (well, they're fine as I'm running. The day after is when the pain comes), but so far so good with the elliptical. I usually do about 30 minutes (on the lowest resistance setting) and haven't had any issues. I also do a 10 minute walk to warm up on the treadmill and then 10 more minutes to cool down. Overall the machines say I burn, I think (...it's been awhile since I've gone), ~300-400 calories.

I think the pain for most people with knee problems come from when your feet hit the ground hard repeatedly for an extending amount of time. Any machine that keeps your feet planted will probably do the trick. Of course, if you're having that much pain, you should see you doctor and ask her advice for working out.

I don't know anything about the bowflex trainer, when I was having knee pain earlier in the year the elliptical kept me moving fairly well.


Second this, and if you haven't been down that road yet, physical therapy can be awesome. I learned so much about tightness and imbalances that I have in the various types of physical therapy I went through for about 6 months late last year/early this year. In addition to being critical towards addressing the specific problems I was having at the time, its proven invaluable towards figuring out the types of stretching/warmups/targeted strengthening that I need to focus on to prevent injuries as I try new things w/ exercise and fitness.

Running hurts too much now. In addition, lower back pain and never being able to get my calves stretched out.

Girlfriend and I recently started doing Cize, and it's actually pretty good. I've done P90x (1) and Insanity (and some of T25), but this one is a nice change of pace. Very challenging.

But also not terribly difficult or overwhelming.

On T25 Gamma after done Alpha and Beta. I've also started to add in some running 3 days a week on my lunch break. Down 37 pounds overall since starting to lose weight in late April. My goal is weighing 165 my Christmas, so I have 7 pounds to go. It will be close.

I've noticed I've been quite hungry and achy lately. I just can never seem to eat enough food, but i'm still eating as much as I burn most days. I think my body has finally had enough and I may need to adjust my goals for a little while to ease up.

Also does anyone have a good pacing reminder app when running? I just restarted couch to 5k, but I'm running a bit faster than I need to during the running intervals. Based on my math it works out to about a 7 minute mile, which I think is adding to my achiness. I think I need to shoot for a 9-10 minute mile running pace at this stage, but I need an app that will let me know if I'm going outside of that range.

I think the closest you get to this through an app are mileage pace calculations through strava or maybe runkeeper (I use Strava). Maybe Alan or Subby would know if there is an app that keeps live pacing with alerts.

There are some watches that do this--the Garmin Forerunner series comes to mind, but that is obviously more of an investment.

I was using runkeeper and it would give me my pace every 5 minutes.

iSmoothRun does it, you set a pace goal and it will let you know if you are going too fast or too slow.

I use all the running apps, Runkeeper, Strava, Runtastic, etc and iSmoothRun is the best one for sure and can also export to all the other apps (I export from it to Strava and Runkeeper after each run with a simple click).

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http://www.ironstrengthforrunners.co...keycode=253129

This is the one I've been doing to improve my running. Honestly, this workout has been kicking my ass.

I ordered a Reebok Precision Trainer XT Heart Rate Monitor on Woot on January 8, 2009 for $25. I used it for the first time this morning, 2,517 days later. Had to buy new batteries before I could use it, but it appeared to work pretty well. Was nice to have a fairly accurate account of how many calories I burned in my run, instead of just trying to guess. I liked how it automatically synced to the treadmill as well as the watch it came with to display things in real time. Interested to try it tonight while I do T25. Definitely more accurate than the Moto 360 I've been trying to use.

3.1 more pounds to get to my goal (165) by Christmas. Honestly, as much as it can suck to exercise in the moment, looking back at the past 7 months and 40 pounds, it hasn't been that bad. I look back and feel like an idiot to have wasted the last 15 years of my life letting myself get fat when its been this easy to drop weight.

The hard part will be the next year in trying to make sure I keep it off. I think if I can just accelerate my diet changes, I can stay at a fairly healthy weight and increase my overall diet changes without having to kill myself with exercise.

So it took me another 79 days to drop 3 pounds so I could hit my goal of 165, due to the holidays and some family health issues leading me to not exercise as vigorously as needed. Back at it doing Insanity for the last 1.5 months. I really, really hate Insanity, I just don't have the desire to go hardcore cardio for an hour every night, but I don't like to quit things early so I'm sticking it out.

Down to 163 so I can hopefully hit my revised goal of 155 in a few months. Lent's been helpful, since giving up most sweets and all sodas has kept my calorie count down. I haven't really noticed a craving for them, so hopefully its something I can move into more of a once a week to twice a week kind of thing.

I work out about 5-6 days a week:

Monday: Pull-ups, dips, and Run 3 miles
Tuesday: 100 push-ups
Wednesday: Pull-ups, dips, and Run 3 miles
Thursday: 100 push-ups
Friday: Pull-ups, dips, and Run 3 miles
Saturday or Sunday (sometimes): 100 push-ups

It works for me. I have a gym in my office building, so I do the Mon/Wed/Fri workouts during lunch and the push-ups at home before work.

I've lost about 15-20 pounds over the last couple of years and I'm a lot stronger.

I probably should/could change it up, but this is by far the most consistent workout regime I've had in 20 years and I'm probably in the best shape I've ever been in, so if it ain't broke...

(Wanted to continue the eggs, protein shake etc. discussion after a workout. The Trump thread wasn't really appropriate. So, this is the closest thread I could find. If there's a better one, please redirect me)

Not a health/fitness expert, so take it FWIW ...


Wife introduced me to the Fairlife drink. Pretty good at 30g of protein for 150 calories. And because I like to get into details & crunch nos. (and have nothing better to do until the afternoon), here's an analysis ...

https://www.costco.com/fairlife-nutr...100727293.html

For Fairlife ...

Protein = 30 grams
Box of 18 at Costco = $39
30 grams x 18 = 540 grams of protein
540 / $39 = 13.9 grams of protein per $1

For Eggs ...

Protein = 6 grams
Assume $5.20 per dozen
6 x 12 = 72 grams of protein
72 / $5.20 = 13.9 grams of protein per $1

Therefore, the breakeven point is $5.20 per dozen of eggs. If eggs costs you more, consider Fairlife. And, Fairlife wins out on protein/calories also.

Fairlife doesn't taste quite as good as chocolate milk but still pretty good.

This is a good thread for workout stuff too. I've seen Fairlife but I'm good with chocolate milk and banana plus a meal as my go-to.

Current routine - PLP split 6 days a week, 30-45 minutes of cardio 7 days a week, high protein diet, try and keep carbs and fat in in 30-35 % range. Total protein intake 210-240 grams day as you need to get a gram of more per pound of body weight over 60. Current weight stays in the 210-215 range. Preferred protein is kachava and optima gold standard whey. The latter makes a tasty protein pudding with greek yogurt, walnuts and blueberries.

Sample split - which gives each muscle group 18-24 sets a week
Pull
Back (Sunday and Wednesday)
Lat pulldowns (alternate narrow/wide grip days 1/2) 3x10
Rows (alternate seated/incline) 3x10
Seated wide grip row or pullovers 3x10
Biceps
Hammer or cable curls 3x10
Flat incline curls 3x10
Standing easy bar or preacher curls 3x10

Legs (Monday and Thursday)
Hack squat 3x10
Calve raises 3x10
Leg extensions 3x10
Hamstring curl or deadlift 3x10 (this depends on how my back feels)
Shoulders
Dumbbell or Barbell press 3x10
lateral raises standing or incline 3x10
Rear delt flies cable or machine 3x10

Push (Tuesday and Friday)
Chest
Alternate flat bench/incline bench each workout 4x10
Dumbbell incline press or seated press 3x10
Cable flies or decline press 3x10
Triceps
Rope or easy bar press down 3x10
Cable kickbacks or skull crushers 3x10
Dips 3x10

I also do 1 3x10 set of ab work every day at the end of the workout, total gym time 1:10 to 1:20 minutes

I asked my GP if I can try Ozempic and he essentially said nope to a prescription e.g. overweight but not that overweight.

I hope this is one step closer to making it OTC. I'd shell out $500 out-of-pocket, I'm pretty curious to see how well it works for me.

https://www.cnbc.com/2025/03/05/novo...-pharmacy.html

Re workout/weights routine, I don't do anything nearly as structured as BYU14 posted. I run 6 days a week, and that schedule just depends on what I'm training for. Right now, it's a marathon, so I'm doing treadmill runs during the week - a mix of intervals, strength/incline, and easy/recovery runs - and then long runs outdoors (weather permitting) on the weekends. I have a HM this weekend, which I'm only running as part of my FM training, so I don't plan to go all-out.

As far as strength/weight training, I do some stuff 3-4 days a week but I have never been into weights so I wouldn't even know the names of what I do. I just do a bit of a few things - 20-30 minutes, tops - and that's it. A combination of free weights, a machine, and a kettlebell. But it's definitely showing. I've got defined biceps for the first time in my life. My routine is 15-20 minutes of stretching and 20-30 minutes of weights.

My wife runs a lot also. She was thinking about getting a real VO2 Max measurement done (aerobic, oxygen capacity) vs relying on her Garmin. Ever thought about that?

She also wanted to get DEXA done for accurate fat, muscle mass etc.

Have you done/tempted by either one of those?


Hah, I've been told that I can have 6-pack abs without any workouts ... I just need enough calorie deficit.

I've looked into DEXA - I think someone mentioned it in the Plant-Based Diet thread at one point - but I'm not sure it's worth the cost (several hundred dollars, I believe). Obviously, it wouldn't be covered under insurance since it would just be a voluntary service I want to get done. UK has something called the BodPod that is similar and cheaper, but probably not as accurate (I'm just guessing).

Haven't thought about the VO2 Max. I'm happy with the info I get from the Coros app/watch. While I rely on HR and use some of the numbers-based metrics to guide my workouts/running, I'm really not into hyper-analytics because I'm not looking to compete at a high level. I'm not sure what having a more accurate VO2 Max would do for me, since I'm not trying to gain some extra insight into my running that would change what I'm doing. It's helpful to know my zones, of course, but I don't think my watch-based calculation is that far off that it would materially alter my workouts.

I'm going to suggest something that a lot of people don't like. Do with it what you will. DEXA is the most accurate way we have for this (I've heard the price is more like 150 FWIW). But it's just not good enough. Standard error is +/-3%. Other methods are typically close to twice that range. Given the relatively narrow range of what is considered healthy, it's just not the accuracy that you'd need to really be confident in where you are.

Because of that, my hopefully-respectful .02, and what I'm doing myself, is just evaluate those things by more accurate metrics. Weight is obviously one of those. Body part measurements are another. Exercise performance is a third. I.e., if my strength is increasing I'm adding muscle. If my weight is going down without a significant decrease in strength, most of that weight loss is probably fat. If I'm not having issues with fatigue/energy/sleeping, it's a really good bet that my fat isn't too low (this is what I plan to measure it by when I get to the low end). If I can sustain a faster pace at the 'talk test' threshold or in intervals (haven't gotten to these yet but I will when my body's ready), cardio fitness and therefore VO2Max is improving.

I don't think knowing the VO2Max number is as important as doing things that increase it, same for muscle mass and body fat %.

I suppose it wouldn't hurt to repeat here what I do:

- 30 minutes on the treadmill + 5 min warmup/cooldown, as many days as I can. Lately this has sadly only been 3-4 days a week, due to working a lot. Due to gradually improving knee issues, I'm not even able to hit the Zone 2/talk test threshold here, but I'm working in that direction.

- Continuing to gradually increase my short daily stints on the rowing machine. Unless there's an injury reason for it, it's an every day thing and I don't miss days. Starting to get some momentum here, against all probability I'm really starting to enjoy it. Still need to be careful, as it would be very easy to push too hard too soon and cause more joint/injury problems. No thank you.

- Dumbbell press + overhead press for upper body alternating with squats and deadlifts for lower body. Right now I'm building up my recovery to deal with the fatigue, so I only do squats or deadlifts not both. I aim to lift 6 days a week but because of the work reasons mentioned previously it's not as often. In the summer I should be able to be more consistent when things slow down and really start to 'hit my stride' so to speak. We'll see.

- Stretching any day I can fit it in.

Doing bodyweight 3 days a week and running the other 3. I'm still fat so adding in weights isn't overly necessary yet. I just need to get in a cardio groove. I'm doing basically body weight exercises in a HIIT circuit for about 30-45 minutes and then run-walking the other days. Trying to squeeze in some yoga or stretching, but my brain is terrible at shutting off so while I've always enjoyed the movements, I generally don't benefit from the mental aspect.

Thanks to having kinds now, I am down to working out two days a week. I go to OrangeTheory. I really enjoy it. I feel like I’ve got pretty solid running and rowing benchmarks.

My days of being able to do 100 pushups is far behind me.

If you do orangetheory, just be careful about who you befriend. My wife is quitting after about 5 years because the group she was always with became too toxic and she just didn't enjoy it anymore. She has been miserable there for about 2 years but hasn't found anything else she enjoys as much, so she stuck it out until she couldn't

That's interesting. I've been going for a little over 4 years. I only go twice a week and I am not super chatty to begin with, so I haven't really befriended anyone there. There are a couple of guys who I know and chat with briefly before/after class, but that's about it. I started going to a 6 am class regularly, it fits with my schedule, and I like the people. It's a mix of people, but has there is a constant group of older women and gay guys all of whom are really friendly. The vibes are good.

That being said, a few years ago I briefly joined some broad OrangeTheory Facebook group. I left after a few weeks, because the people were insane. I never posted or said anything, but just reading their posts and comments was more than enough for me to bail, so I can definitely see where things could get toxic at a studio.

We have scales that "show" the fat, muscle etc. and we know they aren't that accurate. But we measure against it, meaning if we see it go up/down over time, we know its trending good/bad. Her Garmin also measures VO2 Max.

She's been running since early 2000's and can measure herself against her personal best in the 5K, half and full marathons. Another indicator of how well she is doing.

However, I think her interest in this is because she now wants to know "the accurate nos". She doesn't really need to know to continue with her running, its more just to know. So, I was thinking about setting this up for her as a birthday or Christmas present.

The only way it would be useful for me is to compare to my scale. But trends matter more to me since I'm not a professional trying to gain a .001% advantage in my performance.

I used to do OrangeTheory and got a little tired of the "zealots" that worked out there religiously. I switched to OHM Fitness in November and really like it.

The suit has really helped both my strength and flexibility. The logic is you get in a suit full of electrodes and they zap you constantly during a 25 min workout. You can tailor the intensity on each muscle area to get the best workout (so I am higher on arms and chest than abs). It's only 25 min 3 times a week and not only do I feel stronger, but my leg/back/hip flexibility has greatly improved. I can now do more high intense movements without my back and knees hurting. You end the final 5 minutes with yoga with the suit on and that can really stretch you out. It was mostly old ladies when I started, but now it's a lot of younger people and even a decent number of 40+ guys.

I've found as I near my 50s (49 this month) that flexibility is just as important as strength. Being able to move without pain is a more important to me than wowing the crew at a pool with my shirt off :D

Funny, as I've begun running outside more often and spring/summer is approaching, I told my wife that I might actually consider running shirtless when it's warm out, something I thought I'd left behind from my mid-20s. I wouldn't say I've completely shed my "dad bod," but I'm pretty trim with decent muscle definition - especially by Kentucky 50-year old male standards!

For the FOFC workout fiends.

If I do strength & cardio in same morning, one right after the other ...

1. Is it better to do strength or cardio first?
2. Is the protein shake (and banana) better after both are done or better right after strength?

No clue. I do strength then cardio based totally on my schedule, not because I think one is better first than the other. I haven't found that lifting and then running depletes me too much, so I haven't considered altering the routine.

I also don't do a ton of weights that would kill me. Occasionally, I'll have soreness in my thighs/legs from some kettlebell stuff while running, but I just power through it.

Ran a HM this morning, 5 minutes from my house. In addition to the convenience, my marathon training plan had me running a HM this weekend anyway, so it worked out perfectly.

I was struggling to decide how to run it - marathon pace, all-out going for a PR, or something in between? I decided to just go with the flow, and after a few miles I found myself running near PR pace, so I just went with it. Ended up shaving 21 seconds off my PR, but missed hitting 1:45 by 12 seconds. Pretty pissed about that given how close I was.

Finished first in my age group, although there were only 6 males 50-54 as it was a smaller local event. And, it's March in KY, which means it could have been 20 with snow on the ground, so it's probably a bit early for most casual race runners. Tomorrow will be a day off to rest so I can keep myself on track for the bigger picture goal. I have an 18 miler next weekend, so I need to be rested up.

Also, this is example #34.947 at this point, but it's absolutely true - run slower to run faster. I haven't pushed myself hard since before our vacation, just putting in miles at a slow pace. And I'm improving, even though I didn't properly prepare for this HM - didn't taper; in fact, I ran over 30 miles last week and my last rest day was Monday. Still ran a PR today.

I'm trying to run 3-5 miles every other day and do 45 mins weight training every other day but to be honest I'm managing to get around 1-2 running days and 1-2 weight training days per week for the past 3 months.

On summer holidays I managed to have like 6 sport days a week, not anymore after September. My main issue is time between work, kids sports, going out with a very social wife etc. And even when I have the time, I'm tired and lazy about it. Then another factor is recovery and injuries, I'll be 50 this year and for sure that is the main difference vs being younger. Running is more or less fine as long as I keep it at moderate pace for under 1 hour, but with weight training I'm either sore for a few days or have small recurring injuries anytime I get close to good shape and lifting heavy as I used to. Now is the left shoulder that has been killing me on any push exercise for the past 4 months, looks like rotator cuff tendinitis, I should also find the time to go to the physio...

I was going to the gym for the weight training days but the local gyms are too packed when I can go, and I hate to wait in between exercises or series also I hate running outside on the cold or rain so now I have set a home gym with the basics and a running belt so I can't find excuses anymore.

Beside the complains, I'm still ok, I lost 15 kg (around 30pounds) in the past 2 years and I'm close to my youth weight, in good shape but struggling to keep consistent and enjoying instead of suffering. It might be also the winter, I'm usually much more motivated with good weather and long days than with the dark, cold and rainy ones.

Let's see if I can get back to motivation and start enjoying it again instead of just doing it because I know I should but bored, with low energy and in pain most of the time.

Currently playing eggy car.

Decided to sip some Fairlife for my late night snack. Didn't realize it had caffeine, approx 1 cup of coffee. Didn't sleep until about 3am.

On the second question, best right after strength.

On the first, it depends on your goals. There are drawbacks to both. The best answer is split them up by at least a few hours. If you can't do that, decide which is a higher priority for you. Doing anything moderately intense or more after strength training will limit the benefits from the strength training - your muscles want to heal and grow, but you're interfering with that. Doing the cardio first will limit how much energy you have for the strength training. So if strength training is your top priority, there's really no good way to do intense cardio in the same workout and not have it impact your results. If cardio is the top priority, then just do that first and whatever happens with the strength training happens.

That's excellent!

Just did my last long run before my marathon today (marathon is 3 weeks from today). Tapering begins tomorrow. I ran 20 miles today, and probably pushed harder than I should have, but I felt like I needed the confidence boost. I did 5 miles slow (averaged about 9:20/mile), then 5 miles fast (ran way faster than I planned, just a couple seconds slower than my HM pace of 8:02), then 5 miles slower (I was planning on running around the same pace as the 1st 5 miles but was feeling good so went at just under 9 minutes/mile), and then the last 5 miles I did at just under 8:20/mile. Average for the entire run was 8:40/mile.

That's probably pushing the pace I'll try to run for the marathon, but I'm glad I ran that fast. Who knows - this came at the end of a 50 mile week, so after 3 weeks of tapering and with fresh legs, maybe I can pull it off if everything goes perfectly...

Congrats. I don’t know how my wife does it (or wants to) but great accomplishment regardless of how often you do one.

Remember to reward yourself with some new running shoes (even if they are +145% more)

Fortunately, I bought my race shoes a few weeks ago. I've worn them 3 times, including yesterday. I won't wear them again until the day before the marathon. They are carbon-plated, and man, I can feel the difference. It actually took me a bit of time just walking in them to get used to them. I feel like I'm falling forward.

Never heard of carbon plated shoes.

Might be a nice Mother’s Day gift. I’ll do more research

I'm probably deluding myself and buying into the hype, but they maximize performance. Likely morseo for elite athletes as opposed to a guy like me, but I did notice a difference. It was like every step was spring-loaded. Not a shoe I'll wear as a daily trainer, but I figure I could use every edge I can get for a marathon, so why not give it a shot.

Well, I ran my marathon on Sunday and did about what I expected, maybe a bit better. My goal was under 4 hours, and I finished at 3:53:03. My ideal goal was 3:50 which I think I would/could have hit if not for the Great Unknown every race morning. I did not have a good enough bathroom moment, and I told my wife as we walked to the race that I was likely in trouble at some point on the course. And sure enough, it started to hit around Mile 13 and I held off until Mile 17 when I had to stop. I lost at least 3 minutes, maybe closer to 4 minutes, and that killed any chance I had of getting 3:50.

That last 10K was a slog - it was wet, cool and during Miles 18-24 lightly raining, which I would ordinarily have welcomed, but I was already damp and cool and my shoes/socks soaked, so it was more annoying than anything. But the race overall was really fun and a great atmosphere.

At no point was I winded or even breathing heavily. I handled the inclines pretty easily, slowing down, and made up time on the downhills as I planned. I didn't really hit a wall, but that last 7 or so miles, I just didn't have that extra gear to ramp up the speed at all. I felt like I was running faster than I was, and I'd look down at my watch thinking I was running at an 8:30 pace only to see 9:15, so I'd push myself to get under a 9 minute pace because I knew that would guarantee a sub-4 time. I just couldn't push myself any faster for more than 20-30 seconds at a time, and I'd slow down without realizing it.

Korme also ran it, but we weren't able to meet up (I didn't run with my phone, and there were thousands of people, so it was impossible to find each other).

I'll do another one, for sure. I need to get stronger. My cardio level is fine, and if I wanted, I could probably cruise at a 10 minute pace and not really feel like I needed to push too hard to finish. I'm going to look for a flatter course and see if that helps me ramp up my pace at all. Maybe this fall, or maybe I'll give it a year and look at next spring.

Back in September, our kiddo joined a local swim club. Luckily enough, the swim club is attached to our local YMCA. This allowed us to receive a family membership at a discounted monthly price. She swims 4 nights a week, which means we are at the gym 4 nights a week. First, I started to do something, anything; walking on the treadmill, elliptical, whatever it was that I could do to get my heart rate up and was lower impact as I didn't want to be too hard on my knees or hips. After doing the elliptical and starting to do some light lifting, one of the other parents (who also works part time at the Y) asked me about joining the run club he runs there. I told him I would once I felt a bit more comfortable (January doing 17 minute miles for 1-2 miles). I then started to do walk/runs on the rooftop track and started building up my stamina. I joined the run club on 02/27 (14 minute miles for 2 miles), and since then, I have also joined another local run club. I did a vitural 5K that I ended up running over 7 KMs for instead) I'm putting in about 8-12 miles a week on 3 or so runs, plus I'm doing some cross-training training weight training in between as I can. This past Sunday, I hit a PR (for being in my 40s) of...

5K (37:21)
2 mile (23:27)
1 mile (11:39)

I'm seeing improvements in my build and having fun.
In addition to that, we had to fundamentally change our dinner routine for the 4 nights we have swim club and we all tend to end with smaller and better dinners those nights so we can do our thing at the gym. But there have been small changes to just the daily "food" routine I wouldn't call it a diet but more just being aware of my intake and still enjoying what I eat. It's been a great win/win situation. Plan to do my first "real" "official" 5K next month, although I'm usually doing 2 of those a week at the moment with the run clubs...

Well done to both of you!!


This here would deserve a standing ovation even if you'd had to crawl the last half of it.