Work Out Plan

I definately want to start working out.

Three 'activities': Swimming, Runninig, and Weight Lifting.


I'll probably do each 'activity' twice a week.

Mon: Swimming (30 - 45 min)

Tue: Weight Lifting (1 - 2 hours)

Wed: Running (30 - 45 min)

Thu: Weight Lifting (1 - 2 hours)

Fri: Swimming (30 - 45 min)

Sat: Running (30 - 45 min)

Sun: REST DAY



I'm also going to start eating right. No more soda. ONLY water. I will eat cereal EVERY morning (healthy kind). I'll have a subway or another type of sandwich for lunch. And for dinner, I've stacked up on Healthy Choice, Lean Cuisine, and Smart Ones. I'll just nuke 'em in the microwave! No more eating out!

Between Breakfast and Lunch I will eat fruits (apple, orange, or banana), or even small snacks, like nuts, yogarts. And between Lunch and Dinner, it'll be the same thing - small snacks. Therefore, I will eat FIVE times per day (small portions) and spread out throught the day.


I will do this for the next THREE MONTHS: FEB, MAR, and APR


I'll probably keep working out, but after April, I'm sure I'll adjust things again. (I just need a finish line for now - and THREE months seems like a good target).


I will post my weight here EVERY week. Starting from Feb 1st (tommorow).

I don't have an ideal weight, but if I could work my way down to 180 - 190, then that would be GREAT! I'm 6 foot 3, so that's why I probably way so much, I'm also quite chubby though!


So, that's 12 weeks.

week 1: 213

week 2: 215 (what the ****! how did i gain 2 pounds???)

week 3: 211

week 4: 209





I think I can do this :)

You didn't say exactly how chubby you think you are, but 6'3 is quite tall. Don't go getting TOO skinny.

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Originally Posted by vashti

You didn't say exactly how chubby you think you are, but 6'3 is quite tall. Don't go getting TOO skinny.

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I'd say I'm probably 'Mathew Perry' Chubby. The main thing, is that I want to be healthy. I have been smoking cigarettes for 5 years now, and I just quit two weeks ago.

I remember walking a flight of stairs not too long ago, and I was out of breath. As a kid, I played SO MANY sports, and over the years, I've lost that aspect of me.

I need to do this for health.

I also wanna gain muscle. I know three LF members here, Neo, Lloyd, and Tone probably lift.

From what I've read, swimming is EXCELLENT for aerobic workouts, combined with working ALL SORTS of muscles.

Running can strengthen my Legs aswell as my Heart...

...and weight training, twice a week for up to 4 hours will give me that muscle that's hiding inside me.

Well, I think you are beautiful as is, but it is most important that you be pleased with yourself. I wish you luck!

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Originally Posted by vashti

Well, I think you are beautiful as is, but it is most important that you be pleased with yourself. I wish you luck!

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thx vashti, you ALWAYS say the nicest things to me :)


I raise a toast: To Health!

the only thing you've mentioned that sounds healthy to me is the swimming part. take it easy on all the rest – it might do you more harm than good!!!!
(maybe i ought to add: this is from a girl, who's scared of all kind of physical activities – it gives me depressions even to think about it.)
but you really quit smoking just two weeks ago? that's great!!! how did you do it?

good to hear that you got yourself a plan , now all thats left is you keeping your word .
thats where 95 % of the people fail .

myself , i restarted to excercise after so many months , something very unusual for me not to excercise (not working out) . I seriously have accomplished more things today than in the last 4 months , and i feel as if i got my eyes opened . Im finally getting my gear together .

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Originally Posted by alice

the only thing you've mentioned that sounds healthy to me is the swimming part. take it easy on all the rest – it might do you more harm than good!!!!
(maybe i ought to add: this is from a girl, who's scared of all kind of physical activities – it gives me depressions even to think about it.)
but you really quit smoking just two weeks ago? that's great!!! how did you do it?

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thx. yes, i've been smoking for 5 years. since my 18th birthday :horror:


and i've been smoking about 4 packs per week :horror:




i'm just really strong minded i guess. i just don't want to smoke. the first week is the toughest. i started sweeting at night. i got agitated easily.


for me, the toughest part is not smoking in the morning, and AFTER MEALS!


instead, in the morning, i'm planning to exercise...

..and after meals, instead of a CIG, I drink water, so I always keep water handy.

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Originally Posted by Late_vamp

good to hear that you got yourself a plan , now all thats left is you keeping your word .
thats where 95 % of the people fail .

myself , i restarted to excercise after so many months , something very unusual for me not to excercise (not working out) . I seriously have accomplished more things today than in the last 4 months , and i feel as if i got my eyes opened . Im finally getting my gear together .

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good job LV! keep it up!


as far as the 95% statistic, well, let's say that i've contributed to that high percentage before...

...but know i really want to follow through.

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Originally Posted by vashti

You didn't say exactly how chubby you think you are, but 6'3 is quite tall. Don't go getting TOO skinny.

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Well, I'm probably somewhere in the 220's, maybe a little higher or lower. I don't know for sure, but I'll weigh myself tommorow at the Gym...

...swimming tommorow... YAY!

I've started swimming again, 3-4 times a week for about an hour each time, I used to go every day but I don't have the time any more.

i work out...used to work out a lot. i think you better take it easy when you start out. in fact, cut out the weights. do cardio three times a week. and go easy on the cardio workouts at first. work your way up to longer and more strenuous sessions.

start eating healthy immediately! and you're not smoking anymore, right? good! limit alcohol too. cut out illicit drugs too.

I found out that the best workout for me is playing Dance Dance Revolution (DDR). I don't have motivation to go to the gym.

A lot of people lost many pounds from just playing the game!

[URL=http://www.getupmove.com/weightloss.asp]DDR Weight Loss Stories![/URL]

[URL=http://www.next-gen.biz/index.php?option=com_content&task=view&id=2127&Ite mid=2]WV Schools Get DDR Curriculum[/URL]

Tell us why again we care about this? Ah, just kidding RK.

You want to gain muscle. Ok. but running won't strenghthen your legs. Actually, they would just get skinnier, although more toned. You need to lift to build up your legs. Squats, lunges, leg curls etc.

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Originally Posted by Lloyd95

Tell us why again we care about this? Ah, just kidding RK.

You want to gain muscle. Ok. but running won't strenghthen your legs. Actually, they would just get skinnier, although more toned. You need to lift to build up your legs. Squats, lunges, leg curls etc.

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how would YOU know anything about it? :D

I have physical issues that require me to workour regularly or I'm in pain. I still don't do it. ;)

LOL!!! We were just laughin and makin fun of people who claim DDR is their workout plan!! That shit is funny...

Anyway - RK that is GREAT news! Man I wish you were here so we could work out together and I could help keep you motivated.. (i.e. MAKE you work out! ;) )

LV, is actually DEAD right on that statistic - I was watching some fitness show the other day and they said 95% of people quit their workout plan within the first 2 weeks. So if you can stick with it, that's saying A LOT! And that's the HARDEST part of starting to workout.. you tell yourself "Well I'll skip today and make it up by workin out tomorrow or later this week.."

That's how I was at first.. then finally after almost a year of only workin out 0-2 times per week.. I decided I was gonna stick with it. I made a schedule and I PRIORITIZED it over EVERYTHING I had to do after work. I didn't even let the thought of NOT working out enter my mind. Even now with having school on Monday... I come home - tired from working all day + school.. starving from not having ate since noon.. but first thing I do is workout.

You just HAVE to stick with it. I love your eating plan, and I have to agree with toohot:

Quote:

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Originally Posted by toohot4pants

i think you better take it easy when you start out. in fact, cut out the weights. do cardio three times a week. and go easy on the cardio workouts at first. work your way up to longer and more strenuous sessions.

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Don't overwhelm yourself right away. Start with just the cardio, see if you can stick with it for a few weeks, then start lifting. Take baby steps. Now I've heard different, but I try to workout on an empty stomach... because there is nothing to burn, therefore you burn fat. But I've heard other people say if you workout on an empty stomach you burn muscle.. But I go with the former.

And the MOST important thing you could have done - was QUIT SMOKING - which you did, and is GREAT!! I also drink water all day long, I try to hit my 64fl oz per day. No more pop, I drink only water, milk, and juices.

I know you can accomplish this goal.. once you start to see the results, and feel how much more energy you have, and how healthier you feel - you'll want to keep with it.

Good luck, RK!

Quote:

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Originally Posted by TAVS

I have physical issues that require me to workour regularly or I'm in pain. I still don't do it. ;)

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i like you better every day. :)

Quote:

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Originally Posted by Tone

LOL!!! We were just laughin and makin fun of people who claim DDR is their workout plan!! That shit is funny...

Anyway - RK that is GREAT news! Man I wish you were here so we could work out together and I could help keep you motivated.. (i.e. MAKE you work out! ;) )

LV, is actually DEAD right on that statistic - I was watching some fitness show the other day and they said 95% of people quit their workout plan within the first 2 weeks. So if you can stick with it, that's saying A LOT! And that's the HARDEST part of starting to workout.. you tell yourself "Well I'll skip today and make it up by workin out tomorrow or later this week.."

That's how I was at first.. then finally after almost a year of only workin out 0-2 times per week.. I decided I was gonna stick with it. I made a schedule and I PRIORITIZED it over EVERYTHING I had to do after work. I didn't even let the thought of NOT working out enter my mind. Even now with having school on Monday... I come home - tired from working all day + school.. starving from not having ate since noon.. but first thing I do is workout.

You just HAVE to stick with it. I love your eating plan, and I have to agree with toohot:


Don't overwhelm yourself right away. Start with just the cardio, see if you can stick with it for a few weeks, then start lifting. Take baby steps. Now I've heard different, but I try to workout on an empty stomach... because there is nothing to burn, therefore you burn fat. But I've heard other people say if you workout on an empty stomach you burn muscle.. But I go with the former.

And the MOST important thing you could have done - was QUIT SMOKING - which you did, and is GREAT!! I also drink water all day long, I try to hit my 64fl oz per day. No more pop, I drink only water, milk, and juices.

I know you can accomplish this goal.. once you start to see the results, and feel how much more energy you have, and how healthier you feel - you'll want to keep with it.

Good luck, RK!

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OH MAN!!!

thx Tone! I appreciate your words!


I was supposed to swim this morning, but the pool was closed, becaues it was VERY cold... :(


So I ran/walked on a treadmill instead :)

I'll take it easy for now..........

i just had a turkey sandwhich, and i bought an apple for mid day snack!


Thx again bud :)

keep it up , Good job RK .

now i need to stop all those unhealthy snacks , problem is that i usually dont buy the food at home so i end up with what they want instead of what i would .

Quote:

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Originally Posted by Late_vamp

keep it up , Good job RK .

now i need to stop all those unhealthy snacks , problem is that i usually dont buy the food at home so i end up with what they want instead of what i would .

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thx bud, and you too!


tommorow is weight lifting!!!!!

i'll go light for the first week......... oh yeah, i gotta weigh myself today!

[url]http://www.drmirkin.com/fitness/1480.html[/url]

[url]http://www.actionlove.com/cases/case10332.htm[/url]

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Originally Posted by alice

[url]http://www.drmirkin.com/fitness/1480.html[/url]

[url]http://www.actionlove.com/cases/case10332.htm[/url]

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there are always gonna be studies which stand in controversy of OTHER studies...

...you've posted several sites, but they are all from dot com websites...


...i like to read studies from .org and .edu websites. they are generally more accepted.



but nonetheless, interesting reads!

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Originally Posted by RSK

there are always gonna be studies which stand in controversy of OTHER studies...

...you've posted several sites, but they are all from dot com websites...


...i like to read studies from .org and .edu websites. they are generally more accepted.



but nonetheless, interesting reads!

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you really read them? to tell you the truth, all i read were the headlines. ;)

Quote:

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Originally Posted by alice

[url]http://www.drmirkin.com/fitness/1480.html[/url]

[url]http://www.actionlove.com/cases/case10332.htm[/url]

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penile weight lifting injuries?!?!?!?! is this what RSK wants to do? hang weights from his penis?!?!?

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Originally Posted by toohot4pants

penile weight lifting injuries?!?!?!?! is this what RSK wants to do? hang weights from his penis?!?!?

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i don't know. just thought, better let him know before it's too late … :D

Quote:

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Originally Posted by alice

you really read them? to tell you the truth, all i read were the headlines. ;)

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ok, i don't read them, i just didn't want you to feel bad, that's all,


i also just read the headlines. lol

Quote:

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Originally Posted by Tone

LOL!!! We were just laughin and makin fun of people who claim DDR is their workout plan!! That shit is funny...

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I'm sure there are plenty of jokes about it. What are yours? :D

The whole concept is a joke to me! ;D

I dunno, I just remember someone was makin fun of it, can't rememer who or what was said.

Quote:

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Originally Posted by Tone

The whole concept is a joke to me! ;D

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Yeah I can see how people may say "How can a game be your workout plan?" and laugh about it. But in all honesty, I've had 2 friends who lost many pant sizes because of that game. It's fun to play so I don't have trouble keeping up with it. Have you ever tried it?

Goodness no.

But I guess it is better than just sitting on the couch with a controller.

Quote:

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Originally Posted by Tone

Goodness no.

But I guess it is better than just sitting on the couch with a controller.

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Yep, want to learn? I'll show you too! ;) It'll be funny when LF hears the news that you started playing DDR.

You gonna teach me??

Oh so you think it will be funny when LLOYD MAKES FUN OF ME??

What are you tryin to do to me, Pears!

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Originally Posted by Tone

You gonna teach me??

Oh so you think it will be funny when LLOYD MAKES FUN OF ME??

What are you tryin to do to me, Pears!

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Lloyd would make fun of you if he likes you. ;) Right Lloyd? Rosebud says it in her custom user title. I'm just creating more affection here in LF.

I dunno if I like the sound of that... I mean I like Lloyd as much as the next guy... well actually - probably more than the next guy - but I REALLY like girls A LOT!

So thanks but no thanks!

Quote:

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Originally Posted by RSK

well, i havn't got the pack YET. i'm in my apartment, and still debating....


.....99.99% chance i WILL get the pack though....




i am REALLY feeling the physical symptoms right now...

...just ONE puff would be so good. that's all i want, just ONE puff.....



...but after that cig, i'm gonna get the most GUILTY feeling






this is tough. i think it's because i stopped working out.....

i've been fine for an entire week while working out, and all of a sudden............ i stop working out and the cravinigs come back :(

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R...K... :mad: :mad: :mad:

what happened to your work out plan, rk? i thought you were so happy with it.
i'll go swimming again tomorrow – the second time this week, which is incredible for me, since i usually don't go more often than two times all winter, and i haven't even got a plan.

yeah, i got the pack, and smoked THREE cigs....


...i'm throwing the REST away. i PROMISE!!!!


i'll do some running tommorow....

i gotta get back on track..........

Quote:

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Originally Posted by RSK

yeah, i got the pack, and smoked THREE cigs....


...i'm throwing the REST away. i PROMISE!!!!


i'll do some running tommorow....

i gotta get back on track..........

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ahh this sucks RK ... well the bad part is i did the same thing :bored: ... i bought a pack yesterday and i havent worked out in 4 days ... i blame it on the restart of school with the 3 hour travelling every day .

at least i accomplished some things specially in the last month
-finally got drivers liscense yesterday :D
-got my 6 pack abs back(im aiming for 8 pack like before) (now all thats missing is keeping up :bored: )
- I worked more in 1 day in school than i did in the last 3 weeks i was there last time

things i have to do
-go to dentist
-go to a doctor
- continue workout plan especially for arms and chest
- finish adults
- register for CEGEP (college) before march .
-smoking less ... altho i realize ill probably never quit completely ... i smoke about 2 cigs per day and i dont do it everyday also ... it comes and goes some weeks i do , some i dont .

-

wow, you guys sound like you would literally die if you prepared for a bodybuilding contest. I'm currently working out twice a day - once in the morning, once in the evening - 5 times a week. I perform cardio every other day for 30 min. I follow a very strict diet: no sugar, no fats, no salt, high protein, and low carbs. I have to eat every 2 hrs to keep my metabolism up. This will increase to every 1 1/2 hrs the closer my competition draws near. I usually end of packing my food and eating in class.