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I'll give you a brief background about myself and my workout routine thus far. Around 2 and a half years ago at the end of my senior year in high school I was 5'3" and 175 pounds (male) and decided to start a workout program. That summer I started it and lost around 15 pounds in 3 months of working out. As time went on, I continued losing weight and growing as well (which I guess contributed to the weight loss since I thinned out) and now 2 and a half years later I'm currently 5'10" and 148 pounds (around 30 pounds lost in 2.5 years).
Throughout that time, I've never really been a big weights guy. I still do them, but I realize that I don't have the best program but never really minded because adding muscle wasn't the main focus for me. I just wanted to lose weight. I usually lift 3 times a week (Monday/Wednesday/Friday) 20 minutes a day. On Monday I do biceps and triceps (4 sets of bicep curls and 4 sets of tricep extensions), on Wednesday I do chest/shoulders (4 sets of pec flies and 4 sets of chest press), and on Friday I do lats (4 sets of lat pulldowns and 4 sets of reverse pec flies). The main focus of my workout has always been cardio. I always make sure I get in at least 45 minutes 4 times a week on the treadmill (usually 30 minutes running and 15 minutes walking).
Anyway, this has pretty much been my routine for the last 2.5 years and I usually take 5 days off or so around every 3 months. As you might imagine, I do get a bit bored of it from time to time but I always force myself to keep going because of the results that I have had, and not to sound snobby, I like the compliments I get from people who I haven't seen in a couple of years.
Anyway, I guess my question is do you guys see anything in my routine that I can do to spice things up? When I first started working out a couple of years ago I used to look forward to going to the gym, but over time, it has sort of just become a chore and not as enjoyable. Nonetheless, I still do it though because of fear of packing on the pounds again. That, and it has just sort of become a habit of mine as well that is ingrained in me and I feel dirty if I miss out on a day.
Thanks for the help.
Last edited by WillieBeamen13; Dec. 02/08 at 09:03 PM.
There are many things you can do to make your training more productive and less boring. For example you arent doing most of the best exercises like Squats, deadlift, pull ups etc., and you are doing the same workout for too long. Changing it up from time to time will create new excitment and motivation.
If you want to start something different, have you ever try some belly dancing or yoga? If you can't move too fast or you don't have a time, just do some change in your meal plan
As for diet, I'm in college and I try to make the best out of what kind of food is around me. I cut soda out 3 years ago and haven't had a sip of it since then and I don't eat any junk food. For breakfast every morning, I'll usually have some cereal with milk (usually Raisin Bran or Cheerios). Lunch can vary. Some days I'll pick up a chicken Caesar wrap, a chicken sandwich, or some sushi. Dinner is usually some vegetables along with Pasta/Macaroni or a chicken dinner and maybe a slice of pizza once a week. I also eat an apple or two a day. As a mid day snack, I'll sometimes make some oatmeal or a peanut butter and jelly sandwich on wheat bread, or pick up a muffin at the local coffee shop.
You need to spend your time lifting more effectively. Doing Deadlift, Squat, Bench and Pull-ups works every muscle in your body. It looks like your ignoring about 75 % of your muscle (lower body). Doing just curls only works your arms. The more you isolate a muscle group the less other groups get engaged in the lift. Try doing these 4 lifts since you're getting bored from your current routine. If you're not familiar with the Dead lift and Squat, find a person at your gym who you see do them regularly. You can get hurt trying to figure them out on your own with poor form.
First off, CONGRADULATION on maintaining and sustaining that fit lifestyle. I am glad that you are aware it is a lifestyle change to lose the weight and keep it off and not just a fad / yo-yo diet. Props to you.
Secondly, adding spice to your workout; have you tried wearing spandex? Just kidding. If you want to continue the cardio route but add some difficulty, try doing HITT (high intensive interval training) once or twice a week for 20-30 minutes to start. If you do it right, you will feel like you want to throw up afterward initially. Try outdoor stuff beside the gym to supplement your workout, like running around the lake / beach or hiking up a mountain or surfing or rollerblading, etc etc.. you know where this is going.
Thirdly, you admit to positive comments people give you that haven't seen you for awhile, then may I suggest doing weight training to add mass? Increase the workout weight training time but also crank up that intensity via increasing the weight and incorporating more sets / reps. Do a baseline of for one week and then each progressing week, add an extra rep or add another 5-10 lbs. If you are trying to gain some muslce, take some protein supplement and read the stickies. Set some goals that is difficult but achievable in 1 months time, 3-4 months time, and six month. Maybe work on the abs more and get that six-pack (not the beer, we have prankster who loves to say, I got a six pack... of beer that is). Once you pack on the muscle, watch people take notice and then you will get even more compliments and oggie eyes...
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