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Being on the internet (Bitcointalk etc) does only give my fingers any real cardio.

By my own profession (software developer) usually I am in a sitting position behind a computer screen for countless hours every day for the last 15 years.

This thread is to document and possibly (hopefully) encourage others who post on this forum to live a little (at the very least) more healthier.



LINK: https://youtu.be/-4CwzuOIchA

https://i.imgur.com/kFp6TMBl.png

Today I did the following:

https://www.youtube.com/watch?v=-u1DjsQz7l0
https://i.imgur.com/CpOcOH5l.png


5 minutes (30 second rounds) 10 exercieses

PUSHUPS
MOUNTAIN CLIMBERS
DOUBLE PUMP SQUATS
BURPEES
HIGH KNEES
KNEE TO ELBOW PLANKS
JUMPING KNEE TUCKS
WIDE PUSHUPS
JUMPING LUNGES
MOUNTAIN CLIMBERS



20 REPS - 90% BODY WEIGHT DIPS


I encourage anyone reading to try the workout i posted above and see how much it kicks your ass! LOL  ;D

Mountain climbers kick my ass. Good luck man, any weight goals?
Doesnt that guy do roids? Read that somewhere.

Yeah I'm aiming for 190 lbs.

Getting a scale tomorrow to see where I am at.

Gonna update all of that when I have the info.

Not sure if mike does roids. I have no idea.

Good luck. Started a few days ago myself.

oh yeah? What are you doing exactly?

I still recall smoothie's first words to me when we first met at the MGM Grand: "Mind if I sit down while I eat these 10 Big Macs and large order of fries?"  ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D

Goodluck. Exercising is really effective in our body. It helps us to maintain our good posture.

Let me guess: Lifts!

Funny, I remember my first words being "Nice pink tutu!"  :D :D :D

Okay so I bought a new scale.

I'm 6'0" and I weigh..... (drum roll please)































https://i.imgur.com/qcvPHefl.jpg

 :o


TODAY'S WORKOUT:

5 minutes (30 second rounds) 10 exercieses

PUSHUPS
MOUNTAIN CLIMBERS
DOUBLE PUMP SQUATS
BURPEES
HIGH KNEES
KNEE TO ELBOW PLANKS
JUMPING KNEE TUCKS
WIDE PUSHUPS
JUMPING LUNGES
MOUNTAIN CLIMBERS



20 REPS - 90% BODY WEIGHT DIPS

Today's meal: Chicken Thighs and Tofu and KimChee

You can do it! I weighed 235 last year and down to 172 and thats just walking and bodyweights. Went through spells where nothing came off, so dont give up if that happens

oh yeah i know the routine.

I assume you changed your diet too?

Became alittle ocd. Started with pushups and started low, got it to 50 now. Tried that 100 pushup challenge but it didnt work for me. Looked at the military websites and they where all about quantity.
So I would start off doing 200 countertop pushups a day. My elbow hated it but it adjusted. Cranked it to 500 a day. Then started doing real pushups and the goal was 200 in a day. Did not matter how many in one go.
Did the same deal with pullups and now the plank.
Find it helps me to go a bit nutty about stuff for a stint to increase it.
Drink mostly water, eliminated my weekly pizza, cut out milk and eat a ton more vegtables.
Cut pizza and milk due to inflamation issues and dropped weight not long after.
Pay attention to the foods that make you feel funny, talking about bowels...lol! Cut them out for a stint and you might notice a improvement.
That workout looks killer, will give it a shot tomorrow. Lately I have been doing lunges and I think I hate those more than planking.

Sourgummies,

thanks for the input on what worked for you. I may end up trying that.

I have cut out major carbs (bread, rice, pasta) and am going to be eating protein abundant foods.



ALso, try that 5 minute workout with no rest period and let me know how you did. That workout kicked my ass. Like Jim Carrey said "I'm kicking my ass, do you mind?!"

When I get to the lunges in that 5 min workout I am dying lol  ;D ;D ;D ;D

you'd better do some exercise whit trx, it's a great thing

Hi, as a tip for the people that want to make their own routines with personalized exercises I use ExRx.net (http://www.exrx.net) website. It has a great databases of exercises full of information about what muscles each exercise works on, how to perform them correctly and how to combine them in a routine to reach every corner of our body.

Give it a try and hope it helps you :)

https://i.imgur.com/AQE9g6C.jpg

Ate some of this  ;D

Should try cottage cheese pancakes.

Btw guys, do you know good android apps to keep track of your daily routines? I use MovesDB which is good letting me tailor my own calisthenic routines and exercises but only stores my repetitions in text format. Do you know apps that store the data in graphical form as in smoothie's pic? Also that could suggest harder exercises when a specific exercise gets too easy eventually?

Thanks and keep healthy :)

Shit, you're right! I got you mixed up with Corn Beef Hash.  ;D

I'm not sure why but it's the wide pushups that really get me.  the secret to mountain climbers is to pace yourself :D

honestly that sounds pretty bad.

I am trying to cut the carbs. Pancakes would add carbs/sugars.

If there is an app that does this (what you describe) I would like to try it out.

You know what is funny?

I get killed on the same thing. Right when I hit wide pushups I can do about 5-7 pushups then my legs give out and I need to take a short few second break then do some and then take a few second break and then repeat until the 30 second period is over.


The LUNGES kill my quads!!!! OMFG!

After the entire workout the part of my body that is on fire is my quad muscles.

Did you finish the workout?

Ate cottage cheese, chicken, and tofu with kimchee.

Had a footlong steak and cheese subway sandwich.

Lots of water



WORKOUT:....same

5 minutes (30 second rounds) 10 exercises

PUSHUPS
MOUNTAIN CLIMBERS
DOUBLE PUMP SQUATS
BURPEES
HIGH KNEES
KNEE TO ELBOW PLANKS
JUMPING KNEE TUCKS
WIDE PUSHUPS <--------------------I DIED HERE legs gave out
JUMPING LUNGES
MOUNTAIN CLIMBERS

Although I did finish the workout.

Did target number of dips (full body) 10 reps

10 reps (90% weight).

Killed my arms/shoulders.

One of the things about this workout is I have barely improved in terms out not being so fucking out of breath by the end of the workout. Usually in the past I have been able to add 30 second increments to the workouts each week.

Actually I haven't found anything alike besides MovesDB. I use that in combination with the webpage ExRx.net; I go to the "Develop a Workout (http://www.exrx.net/WeightTraining/Instructions.html)" section and create those exercises in my MovesDB  (https://www.movesdb.com/)app and set there the days for the routine, etc. When the exercises get too easy for me, I refer to ExRx. For each exercise's entry, there's a section for a selection of harder and easier variations. For example in my routine the Handstand Shoulder Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BWHandstandPressBench.html) is too difficult for me so I start with Decline Pike Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BWDeclinePikePress.html) until I develop enough strength for the former.

Sounds gross right but they actually are pretty good for a healthy breakfast meal.
Couldnt find the video that I learned about them,thought it was the "buffguys" but only found a protein pancake recipe.

This is pretty close and most likely better than the recipe I have been using. I throw a handful of blueberries on them with some honey.

https://www.youtube.com/watch?v=-UQ4OYhYKVw

Will give that workout a shot on Friday,do not want to kill myself during the week. If my legs get shot I wont be able to walk the joists at work.

+1
This is a great resource that has greatly informed my workout routines.

Pullups, chinups, and dips every day....
Drop setting side lateral raises....
Overhead press to failure....
Cable flies....
Preacher curls....
Even the occasional kettlebell routine....
I love it all.

Today I did not workout.

Food: Ahi tuna, chicken breast, steak, cottage cheese.

Busy day so I'll kick my ass in the gym tomorrow  ;D

Smoothie, you should download the app 'MyFitnessPal'. It allows you to keep track of all the meals (and the KCals) you eat and how many KCals you burn while doing your exercises. It helped me a lot when I first started working out :).

IOS?

It's available on iOS, Android and Windows phone. You could check out their website for more info:

https://www.myfitnesspal.com/

6.4!

http://www.thesmokinggun.com/sites/default/files/imagecache/175xUnlimited/photos/carnac0808.jpg
"6.4! What was the Richter scale magnitude  when smoothie did one push-up?"

Today I did the same workout.

5 min

Kicked my ass

No dips.

Dripping with tons of sweat.

Lots of weight to lose. Good thing I'm fairly tall for my weight.  :P



@Bruno,

You should try the workout just to do it at least once.

Tell me how it goes.

I did one push-up till my brother told me to stop if I wasn't goin' to use lube.

Ugh..not what I wanted to read.



Hope you are still at it Smoothie. Ive made friends with old lonely people wanting to talk about doctors and women with eatting disorders, walking laps.
Now jogging and enjoying that good ole blood in the lungs feeling.

Yeah there is more to life than sitting behind a computer.

Hence why I'm trying to make sure I get out and be active physically.

Just to let you know that I, too, am physically active. In fact, just a few minutes ago I walked away from the laptop, went outside, walked halfway to the railroad tracks and picked and ate over a pound of ripe plums. I'm now sitting on the toilet exercising my fingers while shitting out the over two pounds worth of food I had for breakfast.  :P

Here is me actually doing the workout I posted in the OP.

LINK: https://youtu.be/-4CwzuOIchA

https://i.imgur.com/kFp6TMBl.png

Hey, smoothie! How you'd like to be a YouTube sensation?

Introducing Smoothie's Retro Workouts (SRW). You upload videos on YouTube working out to vintage tunes like https://www.youtube.com/watch?v=uE_MpQhgtQ8 (please check it out)

The extreme worse that would happen if you pursued said course is that you'll be in shape regardless what the viewership becomes. And, even if you only get a small following, you'll make bank via Google. The star's the limit as to the best possible outcome.

All you'll need is a decent camera for filming. That's your biggest expense. The rest is time, part of which you've already allocated for the workouts.

After awhile, we/others can suggest what songs you should work out to next like https://www.youtube.com/watch?v=9Gc4QTqslN4 If you really wanna take this to the next level, start donning different (new acquired) costumes to work out in. Oh, and perform such on public streets, perhaps using coconuts as weights.

Before long, you'll be going on tour performing your 3-5(?) minute workouts with the locals of which places you'll be visiting.

For starters, I noticed that wall behind you is prime real estate for ad placements.

Fuck me! The more I think of it, the more I see this as a major money-making endeavor. You seeking a manager?

EDIT: Just found another retro tune to workout to: https://www.youtube.com/watch?v=0Zou2V-e0zo

And another were you'll be dressed in all black while working out: https://www.youtube.com/watch?v=tsv7USKmhXA

And, you'll simply love dressing up as a belly dancer during your workout with this next tune: https://www.youtube.com/watch?v=HDLLXUaqZxg

LOL!

Where do you come up with these ideas?

How goes the workouts Smoothie?

I fell off the wagon,need to get back at it,its crazy how quick I put on weight.
Gonna make a pity pizza and then get back on the saddle.

Looks like you are losing a bit of weight.

The workout is getting easier.

Losing some weight yes.

No worries get back up on the saddle and keep working!

Keep at it, Smoothie and everyone else following this thread.
A fit body complements a fit mind.
After the initial discomfort, exercise can offer satisfaction, stress-relief, and pleasure unlike anything else.

Today I decided to skip the weights for a change and instead focus on bodyweight exercises. Not as fun as blasting through some heavy dumbbell sets, but it's good to mix it up and I felt great afterwards. Diamond push-ups, dips, pull-ups, chin-ups, over and over again to failure, followed by some serious stretching. Remember to vary the grips to emphasize different muscles.

"I regret working out today," said no one ever.

I had a serious leg cramp today and I always forget which way to flex the damn foot. Usually end up flexing the wrong way..lol

Will go for a light jog tonight and get all the neighbors dogs barking. 8)

I need to get 6 packed abs, but i have a big belly, i hope your training helps :D

Pussy
True training
https://www.youtube.com/watch?v=b7cvy9ix1zs

More insults?

Please grow up and act your age.

My working out is for my own health, not to boost my ego and go around name calling others based on what exercises they can and cannot do.

 :)

In that link the guy even says that it is not for strength training or aesthetics. So pointless post and obvious trolling,just ignore the guy.

Glad you are still at it,its a bloody slog sometimes to keep going and admire how you keep on it.

Yeah after some time the workout gets easier to the point that at the end I am not as out of breath as I once was.

Today is a possible chill day.

Keep at it bro!

Yay for healthiness!

how much did you lose till now ? its a couple of months now ....care to show the weight scale pic again ?

Way to go, bud. It's not bad enough that Smoothie fail, now you want him to show his even fatter ass to the world so that the likes of YOU can further make a mockery of this loser. You don't see me kicking lard-ass when he's down, do you, because I know an unmovable object when I see one, thus the effort would be moot.

when i saw that pic of his legs ,I was like what the fuck is this ugly shit but then i thought common be a man,lets not hate grue's

i offset my PC sitting with not owning a car.
So i use my mountain bike (occasionally the bus too)
helps offset the cigarette smoking !

and i knew it.. smoothie is juice'in
get it ? smoothie / juice ? AHHAHAH I AM FUNNY !!! #SPOETNIKFACTS

part two: https://youtu.be/m1pGbqD2Vzk


BEFORE:
https://i.imgur.com/5ECPPa6m.png

AFTER:
https://i.imgur.com/qBXZw0ol.png

Looks good you have lost a lot of weight in the face,thats where I always put it on first. Keep it going you will be UFC ready in no time.

Hi, I just noticed this thread. Have you tried barbell exercises? That's what I would do if I had the chance now. That's what I did before I got married and had two kids. Now I lift the kids and they make for really good progressive weight system of the "unstable" variety (they get heavier every day, and squirm as you lift them.) But nothing beats the old school barbell. I moved to a different city and into a smaller apartment so I had to get rid of my equipment.

"Starting Strength", or some version of it. Just the 4 or 5 basic barbell exercises. Boring but works. Boring for some people, I personally do not find it boring, but it is routine. Every workout day, just add weight.

I find that planning out your meals ahead works wonders when trying to lose weight... Dieting is 70% of the battle for me.  I like checking out /r/MealPrepSunday (https://www.reddit.com/r/MealPrepSunday/) for ideas on what to make for the week... The hardest part of dieting is cutting out the alcohol...  ::)

For me it is very similar.

Diet is huge.

I just dont plan my meals. MY fridge is just filled with foods that are non GMO organic and that I like to eat. SO even when I have cravings there is always something to help with that specific craving that wont make me gain weight instantly.

Also consistency is #1.

Without it, my whole plan would fail.

I'm down in the low 200's from originally around 260-265. Huge life changer.

Not in the last 6 months.

All of my workouts have been 100% body weight only.

When I want to increase intensity instead of doing 5 minutes straight...i double it and push it to 10 minutes without any rest.

Thus to date the longest I could go without dying out completely is 12 minutes and 30 seconds.

Absolutely killer workout and leaves you gasping for air and on the floor drenched in sweat.

That must feel good! Awesome!

Are most of the workout you do stuff that you can do at home?  Or do you go to a gym?  I think the main thing for me is getting out and jogging, but I get real bad shin splints and problems with my ankles all the time... When I was a member at a schools gym in college I would just stick to the cardio machines, but now since I'm out of college I don't have that priveledge any more... so I never made that decision if it was worth going and getting another gym membership or not.

I just hate how they have to rope you in the year long contracts and that sort of thing.

I'm not a big gym fan either myself. I used to try and run 5 miles a day, that kept me in really great shape until I got too old and have knee/hip issues, so have had to cut it down. Don't like lifint weights much either, but may sell my treadmill (expensive one that's getting old) for a new elliptical, but I've never used one yet either. Thanks. Good stuff to read. :)

No gym. No member ship. No money spent.

No weights.

All of it can be done in a 6x8 space.

I don't jog and have had really bad shin splints back in high school. So I don't run anymore.

You have really good progress, don't stop working and you will be healthy and handsome ;D

@smoothie, I noticed your earlier pics or vids do have free weights. Bodyweight works, but there's still something about anything weighted. There's strongman type stuff, or dinosaur style. 5 gallon water containers. Slosh pipes. Sand bags. Back packs for weighted push ups. Rope climbing. Running up the escalator the wrong way (LOL, make sure no one else is there.)

Free weights are still most bang for your buck, especially if you get them used or free. I just bought myself a brand new bar.

http://forum.bodybuilding.com/attachment.php?attachmentid=8358203&d=1467325411

Can't lift it yet though. It's bigger than me. (no, wait, that's my son. hehe.)

General guidance if u'r in a long sittin hours Job.

For eyes - Follow th 20/20/20 rule...After 20min of work, watch at a distance 20feet far, for 20sec atleast.
For backbone - take breaks and walk.
In general - Take breaks and stretch the joints, that will keep u relaxed and will increase stamina.

Recently hit a low of 208lbs.

Down from roughly 265lbs.

Do the math...it's life changing being healthy and fit physically and mentally.

This is a cute picture!

How old is your son? If you don't mind sharing.

Thank you! He is 4 years old. Starting Junior Kindergarten this year.

I told him to look down because I will post his picture on the public internetz (teaching him about privacy, but kids don't really care.)

Other body weight + kid exercises: Son-Weighted Push ups / Pull ups (papa, I ride your back!). Son-Weighted Air Squats.

(whut? no comment about the bar? oh well....)

Yes I have free weights. But I guess my current approach was not to bulk up but to slim down.

I've added muscle despite not using weights.

I heard a rumor about how to really slim down, but I have not personally tried it. Involves walking. WALKING. Not running or jogging. Just walk about 2 or 3 hours per day.

Let me see if I can search for it on the internetzzzz.

Ok, quick DDG, and I found these:

https://www.t-nation.com/training/get-ripped-get-walking
https://www.verywell.com/things-to-stop-doing-to-walk-off-weight-3436879

So, I think that's what I'm going to do. Very time consuming though. Maybe I'll do a slow jog instead.

*edit* Okay,,... I just read the two articles, I'm more inclined to do the t-nation version. The other one seems like a big-box type of thing; not my type.

Going to buy bumper plates soon, so I can deadlift in silence.

Walking can work it just takes much more time.

I prefer doing high intensity workouts with very short time periods with no rest.

Instead of doing hours of walking I can get the same results by doing 5-10 minutes non-stop of high intense workout.

There's supposedly a science or something behind the walking that makes it different from high intensity workouts, or heavy barbell lifts. I really forget the exact explanation, I will have to do more research on it I guess, but the theory is ... really really takes a lot of time. The point is the results may be similar, but it's not the same.

Something like the difference between a power nap and a full 8~9 hours of deep sleep. (That's too extreme, but maybe it might help the point I'm trying to make.)

If I were an amateur or professional bodybuilder, or lost all alone on a tropical island, that is something I would try on my off days.

It all comes down to cost-benefit-time.

No one has the time to do the slow method.

For me it boils down to being lazy.

Would I rather do aerobics for hours or do an anaerobic workout for 5-10minutes.

Ha! Correct again. In a few weeks to a couple month's time, you'd have more muscle which burns more fat while you're sitting down than walking all day.

TL;DR = Lift More, Eat Less = Look Good Naked™

Been maintaining my weight in the 207lb-214lb area for a while now.

General Meals consists of:

1. Organic Turkey Chili - Garlic, onions, ground turkey, Tomato sauce, tomato, mushrooms, jalapeño, chili powder
2. Raw Ahi tuna with a bit of organic soy sauce
3. Apples
4. Oranges
5. Broccoli
7. Flax seed milk (unsweetened)
8. Organic Blue corn flaxseed chips with organic salsa

Been taking nascent iodine 3-6 drops per day with water.


On the unhealthy side of things I've eaten (not as much):

1. Chicken Katsu with white rice
2. Loco Moco (hamburger patty, sunny side up egg, white rice, brown gravy)
3. Lilikoi butter mochi
4. Boston cream pie


What i've gathered is eating things you like in moderation is doable and isn't all that bad. I probably eat more healthy food than unhealthy types. But my weight has been rather stable for months.

Looking back about a year when I was 50 lbs heavier, a lot has changed.

Still work out a few times a week (5-10 min high intensity cardio).

Life is good!

That's so great, I get so inspired because of you triying to change your lifestyle!, my brother is studying computer science and he is all day in internet too but he's so thing, I don't get it and he loss all his weight.

This is what I'm doing, you guys should really check it out.

They have a signup for beta on the website now.

https://www.youtube.com/watch?v=vHzCjGcI1UQ