geting fit to stay fit

bigsam

Hey can anybody recommend a good weight and fitness routine I know the web is full of them but i need some thing tried and tested ..I have no problem appling myself as i go to the gym 4 times a week
what im trying to do is put on some weight but keep doing my cardio i love to something where id feel i was getting results
at the moment im doing squats benchpress shoulderpress and pull ups and chin ups 3 to 4 times a week then finishing off with 25 mins cardio

TommyKnocker

Hi There

Maybe have a look at Starting Strength http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

or

Strong Lifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I am currently on the strong lifts and think it is working well for me.


Best Regards,

M

bigsam

how did you find the push ups and the inverted rows my start to try this workout do you do any cardio with this

TommyKnocker

Hey there

Pushups and inverted rows are fine.

Mu current (last night) pushup stats for the 3 sets are 41, 25, 20 and inverted rows are 20, 14, 12.

I usually do my strong lifts program 3 days a week, Sunday, Tuesday & Thursday.

On Saturday, Monday and Wednesday I do Spin Classes and Abs/Core work.

I stay away from the gym on Fridays and do some foam rolling and some flexability work.

I keep a training log in the "Fitness Logs" (see top of the main forum page) where I chart my progress or otherwise

You can read it here http://www.boards.ie/vbulletin/showthread.php?t=2055632313


Best Regards,

M

bigsam

just looking at the routine im just thinking should i cut out the cardio do you find it hard to put on muscle mass doing spin classes..

TommyKnocker

Hey There

For me, I'm a 46 yr old guy, so my main reason for working out is to stay as fit and healthy as I can as I head towards the big 50 and beyond. In saying that, I currently weigh 11st 10lb with 13% BF and I would like to get to about 12st-12st 4lb with about 9%-10% BF, so I do have hopes of adding some muscle to my frame

When I started Strong Lifts back at the end of July I was 11st 7lb at 13.5% BF, so I have gained a little size while maintaining my BF%, though this could not be classed as a speedy gain, I am happy enough with it.

I initially was doing much more cardio than I am now. I was doing 3 extra spin classes, 1 x 30 minute session on the cross trainer and 2 x 20 minutes sessions on the rowers per week. I cut back my cardio to help my muscle gain, but I am not prepared to stop my cardio altogether.

For me there is more to my fitness then just my weight and BF%. MY BP is tested monthly as I am a blood platelet donor and is usually 120/80. My resting heart rate (first thing in the morning, before I get out of bed) is around 40-42 BPM. My heart rate taken during the day while sitting at my desk is usually between 58-62 BPM. My recovery rate after exertion is pretty quick and I can control my breathing during periods of exertion quite well and don't become breathless too easily. For a 46 yr old, I think these are quite good numbers. Not super but good.

All these other points are I believe helped by my Cardio work. So as overall fitness is my primary aim, then I will not neglect cardio just to possibly aid building muscle quicker. Just like I won't eat hugh amounts of food to bulk up quicker. I am quite happy to have a calorie surplus of around 300-400 cals per day and add weight at a slower rate.

My eating and exercising are a way of life rather than something I am doing just to reach some goal. I plan to continue eating sensably and exercising for life.

So it will really boill down to what your specific goals are and how quickly you want to get your results.

Sorry for such a long reply.


Best Regards,

M

bigsam

ya sure im hitting 40 myself and looking for fitness as a lifestyle change myself id like to put on weight as im fairly slight but i find the cardio makes me feel much better gives me more energy ...
I feel if i keep doing the weights with cardio im getting nowhere really

TommyKnocker

Hey there

Well if you have looked arounf the forums a bit, you will notice that when folks ask about training routines, the responses are alway to build a routine around free weight compound lifts (squat, dead lift, clean, push-ups, rows, chin/pull ups etc) and both of these routines I have mentioned are built with this in mind.

Also the are both very progressive, where by you are adding weight (all be it in smallish increments) each session, so you always feel like you are making progress.

Couple one of the above routines with a good diet and I am sure you will see results. And if you are not as anal about gaining a little extra body fat (which you can diet off later) as I am, then you could make pretty good gains quicker then I.

However just remember that building lean mass is not a easy task, so some measure of patience will be required. You might not have the body you aim for in a couple of weeks but you will notice strength gains and maybe visible physical gains also.


Best Regards,

M