Looking for an online workout plan

[jbswear]

Okay. I admit it. I'm getting fat. I now have jeans that are too, um, snug around the waste.

Yes, I've been lazy. For a long time. It's actually starting to disgust me. When I'm sitting, my gut now protrudes over my pants. After years of being trim and in shape (not to mention a 4% body fat level), I've fallen off the wagon.

I have a treadmill and can readily use that to lose weight. So it'll be part of my regimen. I hate running with a passion, but I'm good at it. Might as well.

Recently I acquired a hardly-used Weider 4100 home gym for a song. I've never been a weight trainer--solely cals and running when I was in the Marines. I don't even know where to begin with one of these things.

Can anybody point me to a good online workout regimen? Any help would be appreciated.

[silversx80]

Home gyms are a tough thing to get used to. They can add a few great resistance exercises in, but most workouts will need augmentation with free-weights and calisthenics.

I'm not sure where to start, but it really depends on what you're looking to achieve. I've always found that if the motivation is to lose weight, I lose interest. Anyway, beside the point. From the sounds of it, you'd like the endurance-athlete body back, right? Check out runnersworld.com and bicycling.com. They'll have some great strength routines for the every-day runner/cyclist. They might even have some exercises that can be utilized by your new machine. All this on top of running/cycling routines.

Other than that, pick a goal and stick to it. I find that if I have to achieve something, then I'm more motivated to keep up with the exercise. With cycling, my weekly goal is 200 or more miles. My larger goals have to do with speed and endurance abilities. I keep track as best as possible and test myself once or twice a month.

Oh, and 4% body fat is dangerously low. Even pro-tour cyclists are in the 7-10% area. Diet and exercise to maintain a healthy lifestyle, skinny will come as it's supposed to.

[oz7322]

I can't believe a "Marine" let themselves get out of shape. LOL How about the good ol' daily 7. Some mountain climbers, bends and thrusts (also known as bends and MFs), flutter kicks, hello dollies. I work with Young Marines here and half to stay in shape somewhat. Can't let these youngins' win. Even at 50 and a smoker, I still wax the majority of these kids.

[CoryUT]

This has nothing to do with your home gym, but if you're interested in training a combination of strength and endurance you could look into kettle bells. They are awesome for home workouts.

[Richy_T]

I hate the treadmill. If you can get outside for a run, it's much more fun (though for me, that's still not much) and, IMO, makes for a better run.

[pne]

I'm in the same boat, used to be 8% body fat, now it's likely around 25. If you like pain, try crossfit.com

I'm giving p90x a shot right now and it is kicking my ass.

[SpeedisaVirus]

I was going to say crossfit too. I ran a similar (but softer) routine and shredded body fat. It's good ****. Definitely don't over do it right away. The moves tend to be complex motions that take practice and frequency to do with good form. Even if you are familiar with them, give yourself a few to get re accustomed to the motions.

[jbswear]

Thanks, guys.

Yes, I hate the treadmill, too, but it's getting too cold out for me to seriously run outside.

I'm not looking to build muscle--it's just not in my genes. I want the lean, endurance frame that I had in the Marines. 4% body fat...Don't know how accurate that was, but years ago our unit was part of testing of using electrical resistance to test body fat. The lady said the same thing to me--asked me about my diet, my appetite, my sex drive, and whether I got cold easily. Well, we lived in Hawaii, so I can't say I got cold easily, I ate like a friggin' horse, and my gf was pretty well satisfied.

I just want to be able to see my abs and get better endurance. I got winded carrying a piece of machinery a few dozen yards last weekend. It was embarrassing.

[silversx80]

Originally Posted by jbswear

I'm not looking to build muscle--it's just not in my genes. I want the lean, endurance frame that I had in the Marines. 4% body fat.

Brad, one simple answer...

...start running. Plain and simple, no complex movements and exercises to learn. Get some running shoes, sweat-pants, sweat-shirt and a watch cap for the cold weather. Run outside, the treadmill doesn't work so well to be a runner (you're not propelling yourself forward).

Running works on the shoulders, core, legs and back.

Go to active.com and find a 5k race a few months out. Train for it by running a lot. Pick another one and train to run it faster than the previous one. Repeat.

Add your calisthenics to your running routines to improve you running abilities.

Train to run a marathon. Finish the first one and train to get a better time for the next.



Crossfit and P90X are diet fads in my opinion. People do them to lose weight, and when the weight is gone they stop (most people). Nothing is going to beat occupational exercise. What I mean is that you should find a sport, since you don't have a physically demanding job, and train your body to perform that sport.

[RichDesmond]

Originally Posted by silversx80

Brad, one simple answer...

...start running. Plain and simple, no complex movements and exercises to learn. Get some running shoes, sweat-pants, sweat-shirt and a watch cap for the cold weather. Run outside, the treadmill doesn't work so well to be a runner (you're not propelling yourself forward).

Running works on the shoulders, core, legs and back.

Go to active.com and find a 5k race a few months out. Train for it by running a lot. Pick another one and train to run it faster than the previous one. Repeat.

Add your calisthenics to your running routines to improve you running abilities.

Train to run a marathon. Finish the first one and train to get a better time for the next.



Crossfit and P90X are diet fads in my opinion. People do them to lose weight, and when the weight is gone they stop (most people). Nothing is going to beat occupational exercise. What I mean is that you should find a sport, since you don't have a physically demanding job, and train your body to perform that sport.

Really good advice. The basic thing is for your primary exercise to be aerobic (running, cycling).
I can't run much anymore, so I get on the stationary bike 3-5 times a week, depending on my schedule, 45 minutes at a time. Really should be longer. Also lift 3 times a week, very light weights, lots of reps.
Don't worry about a "program", just do something, consistently. If you like to run Maryland cold shouldn't stop you, I ran year round in Jersey back in high school
Oh, and eating less helps too.