Many people have asked me how I lost 85lbs and keep it off. Well, I train to keep it off. I don't just eat right and better then I used to, I exercise at least 4 times a week. Even when I miss the gym for a few days, I work out at home.
Its simple to work out at home when needed. All I use is my own body weight and a simple 37.5 lb dumbbell. Anyone can do core training at home, abs, obliques, and even lower back. However keeping your upper body and lower body in check is a little harder.
For example:
I put my rear car seats to good use. Each weights between 50-80 lbs, so just lifting them is like a work out. However I use the heavy one for squats of 20 reps, dead lifts, and rows. The smaller one I will use for curling, standing overhead extensions, side bends, and weighted push ups. Basically I use them however I feel I can at the time of working out. Now mind you, this does not totally replace the gym. The gym allows you to lift much more weight then you would have around your house.
It becomes easy to look around your house and find something that you can use to lift when you can't get to a gym. Some of the best strength is built when you lift odd objects. These odd configurations form different muscles in the body to preform harder and with more efficiency. Steel and metal plates are great at the gym, however not sufficient to real life objects.
Colby
Weight Training for Uniform Strength
I use this rule of thumb for weight training. Your Squat percentage should be about double what you can do on your bench press. Your leg press should be about triple you bench press. The squat may be a combined weight of you body as well in some cases, if you lift a lot with your chest in the press.
I took for example the number 135 for a bench press, most people should be able to preform this much. So on your squat rack you should have approximately 270. The 270 breaks down into about (2) 45lbs plates on either side with (2) 10 lbs and (2) 2.5 if available, including the typical 45lbs bar used. However if you can not lift 270 with your combined weight from your body, then you should factor your body weight and subtract that from the 270 to achieve what is required.
For example if you way 165, subtract that from 270 to figure out 105. That would be a good starting point and with the combined weight of your body, you can achieve the 270 required for this way of training. Once you have the appropriate weight, see what you can do with that amount and either adjust up or down accordingly to preform a constant 12 reps with proper form to reach maximum load on your legs without reaching complete fatigue each set.
So at 135, you should be able to triple this number based on your leg press. The leg press is at a 45 degree angle initially giving you an advantage, in addition you do not have your body weight to incorporate either. So you can really load the plates on and look like a monster. 135 * 3=405, which equates to (4) 45lbs plates and (2) 10lbs plates, and (1) 2.5lbs plate on either side, if available. Ask anyone at the gym, this looks like a ton of weight, however really isn't as much as it seems.
Colby
I took for example the number 135 for a bench press, most people should be able to preform this much. So on your squat rack you should have approximately 270. The 270 breaks down into about (2) 45lbs plates on either side with (2) 10 lbs and (2) 2.5 if available, including the typical 45lbs bar used. However if you can not lift 270 with your combined weight from your body, then you should factor your body weight and subtract that from the 270 to achieve what is required.
For example if you way 165, subtract that from 270 to figure out 105. That would be a good starting point and with the combined weight of your body, you can achieve the 270 required for this way of training. Once you have the appropriate weight, see what you can do with that amount and either adjust up or down accordingly to preform a constant 12 reps with proper form to reach maximum load on your legs without reaching complete fatigue each set.
So at 135, you should be able to triple this number based on your leg press. The leg press is at a 45 degree angle initially giving you an advantage, in addition you do not have your body weight to incorporate either. So you can really load the plates on and look like a monster. 135 * 3=405, which equates to (4) 45lbs plates and (2) 10lbs plates, and (1) 2.5lbs plate on either side, if available. Ask anyone at the gym, this looks like a ton of weight, however really isn't as much as it seems.
Colby
In lu of my last post.
Well as for the rep hold routine. This is not so much for cutting, but rather shear muscle stamina and strength building.
Think about this for instance:
The longer you hold something, the harder it becomes, yes? Just like the part in the movie Punisher, when the evil son of the bad boss is told to hold a mine in his hand. The mine only weighting about 7 lbs, although over a prolonged period of time becomes seemingly more heavy. Hence he eventually drops the weight in his efforts to stay alive.
Something else to try:
Look at stamina core training. This makes the most sense to me. I don't care how many sit-ups I can do, rather how long I can hold a sustained position. I do what in the exercise fitness world calls a plank.
Plank: Core training routine where the user sustains a position much like a push-up for 30-60 seconds.
However a modified positions using either weight or a Swiss ball to preform a harder variation of this routine.
Planks are by far, not over rated, rather overlooked. I see so many gym users who don't try these its insane. Guaranteed core strength in about 2 weeks from doing these. You may not get your six pack this way, however you will get plenty of strength.
Which do you prefer?
Colby
Think about this for instance:
The longer you hold something, the harder it becomes, yes? Just like the part in the movie Punisher, when the evil son of the bad boss is told to hold a mine in his hand. The mine only weighting about 7 lbs, although over a prolonged period of time becomes seemingly more heavy. Hence he eventually drops the weight in his efforts to stay alive.
Something else to try:
Look at stamina core training. This makes the most sense to me. I don't care how many sit-ups I can do, rather how long I can hold a sustained position. I do what in the exercise fitness world calls a plank.
Plank: Core training routine where the user sustains a position much like a push-up for 30-60 seconds.
However a modified positions using either weight or a Swiss ball to preform a harder variation of this routine.
Planks are by far, not over rated, rather overlooked. I see so many gym users who don't try these its insane. Guaranteed core strength in about 2 weeks from doing these. You may not get your six pack this way, however you will get plenty of strength.
Which do you prefer?
Colby
The newest craze
Have you seen this yet? The newest craze in weight loss routines?
Well if you haven't then let me give you the low down right here. I have seen many articles about fitness in my many years. I have told many people many things, although not too many ever listened. Well, once again I stand to be correct in my views. I have told people train slow and train longer. People always said that doesn't work. So what the newest craze you ask? Well just that. Training slower and longer.
I'm not saying train for additional time, no no, what I'm saying is train slower with better form and take a rest at the hardest area in the movement. Basically count to five second on the rep side and hold for 5 for a total movement rep time of 10 seconds. Don't believe me, try it yourself. In fact I have read articles recently on top sites and in top magazines with study results that support these claims.
Try it for example:
Bent over one handed rows. Hold dumbbell on either side of the body as you lean on a weight bench. Lift the weight with one arm from the floor to your chest, keeping your back bent at a 60 degree angle, lift weight as normal. Once at the top of the motion in full contraction, hold for a 5 second count. Then lower the weight as you count once again to 5 seconds.
You'll notice that you can not lift as much as you normally would and the next day most likely be sore some. This is a result of changing in your routine. What this type of training does, is to build stamina and strength with proper form and motion. If you have to jerk the weight, then you are most likely lifting too much. This also increases your heart rate as you are required to focus more on the effort at hand. You may get tired more quickly when you first try this exercise out.
Colby
Well if you haven't then let me give you the low down right here. I have seen many articles about fitness in my many years. I have told many people many things, although not too many ever listened. Well, once again I stand to be correct in my views. I have told people train slow and train longer. People always said that doesn't work. So what the newest craze you ask? Well just that. Training slower and longer.
I'm not saying train for additional time, no no, what I'm saying is train slower with better form and take a rest at the hardest area in the movement. Basically count to five second on the rep side and hold for 5 for a total movement rep time of 10 seconds. Don't believe me, try it yourself. In fact I have read articles recently on top sites and in top magazines with study results that support these claims.
Try it for example:
Bent over one handed rows. Hold dumbbell on either side of the body as you lean on a weight bench. Lift the weight with one arm from the floor to your chest, keeping your back bent at a 60 degree angle, lift weight as normal. Once at the top of the motion in full contraction, hold for a 5 second count. Then lower the weight as you count once again to 5 seconds.
You'll notice that you can not lift as much as you normally would and the next day most likely be sore some. This is a result of changing in your routine. What this type of training does, is to build stamina and strength with proper form and motion. If you have to jerk the weight, then you are most likely lifting too much. This also increases your heart rate as you are required to focus more on the effort at hand. You may get tired more quickly when you first try this exercise out.
Colby
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