Ask MetaFilter questions tagged with workout and weights

How to improve my workouts while visiting family?

mizrachi — Fri, 17 Jul 2009 10:54:21 -0800

What's the best way to take my workout routine to the next level while spending ten days with my family? As it is, I do cardio six days a week and perform a very basic weightlifting routine every other day. I've seen gains and I'm getting stronger and more muscular but I know there's more I could do.

Since the chances of eating poorly and working out less while visiting family on Long Island are great, I've decided this visit would be a good time to push myself more than ever.

I'm considering: crossfit, a personal trainer, a revised, more difficult workout routine, an increase in my weights and time on the elliptical, etc.

What would you recommend?

I would like to start working out during my lunch hour.

heeeraldo — Mon, 06 Apr 2009 00:47:19 -0800

Help me plan a lunch-hour workout. There's a gym in my office building, and I've decided to use it on my lunch break, which will mean I spend less time puttering around malls downtown, I bring lunch more often, and I get in to better shape.
I'm not too worried about cardio, as I am doing the 6 weeks from couch to 5K thing.

The gym itself is decently equipped with free weights, cardio machines, a bunch of the not-free-weight machines and a couple of balance balls/yoga mats.

I'd like to figure out a routine or a number of them I can rotate through (which is better?) for four workouts a week which take up no more than 30-40 minutes altogether, as I need time to eat, change, shower, etc.

Thanks in advance, gang!

Workout Filter: Help me assess my weight lifting workout.

prior — Mon, 08 Sep 2008 20:22:28 -0800

I've been lifting weights for a long time, but recently decided to switch from the machines to mostly free weights and cable lifts. I've done a lot of reading on the subject, and have cobbled together the following routine that seems to be giving me some results, but I wanted opinions on what muscles I might be missing/which exercises might be superfluous. I'm a 26 y/o female, 150 pounds, looking to build muscle. I'm doing this workout four to five times a week, alternating arms and legs days. I do a fair amount of walking but am not really doing any cardio on top of this.

The arms workout is as follows:
(sets x reps x weight)
Machine: Tricep pulldown 3 x 10 x 50 lbs
Lat pulldown 3 x 10 x 70 lbs
Row 3 x 10 x 60 lbs

Dumbbell bench press 3 x 10 x 20 lb weights
Bicep curls 3 x 5 x 20 lbs
Overhead tricep curls (holding one dumbbell over my head) 3 x 10 x 20 lbs
Dumbbell row 3 x 10 x 20 lbs
Squats 3 x 10 x 20 lbs bar

And the legs workout:
Lunges 3 x 10 x 20 lb dumbbells
Machine: Back hyperextensions 3 x 10
Situps 3 x 20
Conventional deadlift 3 x 10 x 50 lbs
Machine: Dips 3 x 10 x 80 lbs
Squats 3 x 10 x 20 lbs bar

Any ideas on how to improve this? I am trying to pay attention to form and have found that any more weight degrades my form. Also important to note is that I go to the gym at a high-traffic time of day and am a bit intimidated by the huge muscle-bound men using some of the more “serious” machines. I also don't have a spotter.

I know about the wonderful stumptuous.com but would be very open to suggestions of other women-friendly weight lifting sites.

Fighting Blubber—The Gym Reassurance Questions.

wildrain2008 — Sun, 20 Apr 2008 08:06:36 -0800

Fighting Blubber—The Gym Reassurance Questions. INFORMATION:
=================

Background: So here's the deal, during late high school and early college I hit the gym on and off for a month or so, always breaking my routine and never getting the the exact point that I wanted to reach—which was getting cut like B. Lee but with a bit more mass.
After college work left me drained so even though I had time to hit the gym after.. I rarely did.

Negative Result: The result of not hitting the gym was not so much as getting overweight (I have a relatively fast metabolism) but rather the addition of blubber... that fat over the 6 pack and the love handles and especially Gluteus Maximus.

Resolution: After a year I switched jobs (on my new job 5 months now) and I've forced myself to get back into shape—watching my diet and resurrecting my gym routine. My current weight is 190lbs, I guess that's not so bad for a guy who's 5'11. But there's definitely has room for improvement from what I've read.

The Stalling: So I've been hitting the gym 3 days a week for almost 2 months now. My routine involves 30 mins of jogging or stationary bike, followed by 45 mins to an hour of weight lifting.

Weightlifting Routine breakdown:

Bench Press: 3 sets/ min 127lbs max 157lbs
Lat Pull Down: 3 sets/ min 90lbs max 100lbs
Sitting Bicep Curl: 3 sets/ 22.5lbs
Tricep Pull Down: 3 sets/ 40lbs
Dumbell Shoulder Press: 3 sets/ 30lbs
Butterfly: 3 sets/ 110lbs
Shoulder Machine: 3 sets/ 70lbs
Glutes Leg Press: 3 sets/ 260lbs
Abb Death Circuit: 3 sets of: hard medicine Ball leg lift, large medicin ball crunches (lying on top), standing oblique lifts (45lbs each side)

Positive Results: I've noticed definition on my body in general and the showing of the 3pack lol upper abbs.

Again my goal still remains to: to get cut up but have a bit more mass than just the average kung-fu fighter lol.

QUESTIONS:
=============

I know that 2 months at the gym is a short time for me to expect major results, but I would really love to get rid of the blubber that is still covering the results that I'm trying so hard to improve (aka the muscles and the tone that is slowly appearing.. again very slowly lol).

1. How many moths do I have to wait to see substantial results aka the evaporation of this darn flab?

2. Is there anything I can do to improve the weight loss but not damage my other goal (building mass)?

3. My brother after a year of swimming completely transformed his body, would adding maybe 1 or 2 days of pool to my overall routine damage or improve the results I'm striving towards?

END NOTES:
============
I told myself this time that I'm never quiting gym again.. and it looks like I've caught the gym bug as I get antsy (like an addict) towards the end of my work.. to get back into the gym.. :)

Andy advice is always helpful.

Effexor and Iron

Tbola — Wed, 07 Mar 2007 18:50:55 -0800

I was on Effexor for about a year to treat my depression, during which time (for the first time in 7+ years) my weight training came screeching to an abrupt halt. (My energy level just wasn't there anymore, nor was I able to focus enough to be able to have a satisfying workout.) Anyways - I've been off that stuff since late September, and for the last few months I've been attempting to make lifting weights part of my regular lifestyle once more.
Problem is - even after a few months, my strength just doesn't seem to want to come back.
Coming back off of a layoff, I expected to start out weak, gain strength fairly quickly, then plateau. My plateau seems to be at the "weak" level, however.
I'm keeping my workouts very bare-bones with just the basic moves (presses, deadlifts, etc.) and six days of rest before working the same muscle group, to avoid over-training.

So, I guess I have two distinct questions. (I hope that's not cheating.)

1) To any past Effexor users: has anyone else had a similar experience, either in the initial drop in energy level, or the difficulty in getting back in shape?
2) To everyone: any ideas for "kick-starting" my failing attempts to regain my strength?

(I'm 34 years old - in case that matters.)

Brave New Exercise

devilsbrigade — Sat, 22 Jul 2006 17:32:29 -0800

Today at the gym I saw a couple guys (football players, as it happens) doing an exercise I hadn't seen before. They started with a 50lb dumbbell in one hand, bent over towards that side (that quad ~ 45 degree angle to the floor), the dumbbell fairly close to the floor. They then pushed off with that quad, jumped/transferred weight to their other foot so their body was completely under their arm, & did a military-press-like motion with the weight. They did 3 sets of 10 with each arm. What is this exercise called? Also, what is that general style of exercise called (more active/full body than simply isolating a particular group), & what are some other examples of this style?

Is my workout routine stupid or ok?

damiano99 — Wed, 12 Jul 2006 10:36:03 -0800

Ok, I know 50 million mefis have asked these kinds of questions before, but I swear this is different. I have a new workout plan and simply need somebody to validate the plan. Good idea, bad idea, whatever. I've just begun, finally, on a long overdue shift in habits. I've gotten my eating, sleeping, work all under control and I'm going back to working out. I need to, not just to lose a lot of weight but because of the demands of my job. Without going into detail, I travel. A lot. In horrible places. Being in good shape would make it easier. I've got the time to really give it a priority. I just need to know the best way to make it happen.

My plan for working out is this:
Monday - Upper Body
Tuesday - Lower Body
Wed - Upper Body
Thursday - Lower Body
Friday - Upper Body
Sunday - Lower Body

Then on Upper days, I would like to swim or bike 30 minutes after workout, instead of having dedicated cardio days. Nothing real heavy, just getting the heart going. I hear so many things about mixing cardio and weights, I'm not sure which is right.

Also, am I making a mistake trying to workout all the upper areas (Chest, Arms, Shoulders, Back) on one day? Any suggestions?

Help me get my booty into shape, without killing my knees!

barnone — Sun, 12 Feb 2006 12:18:37 -0800

What qualifications should I look for in a personal trainer? What do the ACE certifications actually mean? I'd like to hire a trainer for a few sessions, but I really don't want to hurt myself or hire a nut. Please help me sort through the options! I've had some substantial health issues in the past few years. I'm now in a place where my apartment has a gym, I'm healthy enough to exercise on a regular basis, I'd like to lose some (fat) weight and build muscle, lower my BMI, increase cardio capacity and generally not hurt myself doing it. I know that I can do some of this on my own, and I have, but I'd like someone to kick it up a notch and show me some safe ways of working out without aggrevating my problem areas (knees, mostly).

So, I've started looking into local personal trainers - but they have a bewildering amount of acronyms, bogish-looking qualifications and fitness mumbo-jumbo on their sites and ads. I don't know anyone who uses one in the area, so I can't ask for personal recommendations; even then, I'd like to know what *I* should be looking for in a trainer. What kinds of questions should I ask them? What is a good qualifying degree or program, if there is such a thing? I've seen people hire trainers who push them too far too fast, resulting in an injury, and then physical/mental set backs as they recuperate. I'd like to avoid that -- how do I find a well-trained trainer?

More specifically, if I may, I found someone that looks relatively decent with the following qualifications: "Three certifications from the American Council on Exercise (ACE): Personal Trainer, Lifestyle & Weight Management Consultant, Clinical Exercise Specialist. Also certified by the American Academy of Health, Fitness & Rehabilitation Professionals (AAHFRP) as a Medical Exercise Specialist." Does that mean anything?

I'm in Durham, NC if anyone wants to recommend a local trainer, but I'd really like to learn how to differentiate among the options for the future, as well. My left knee and my back thanks you in advance, dear MeFites!

Pump pump pump rest rest rest pum-- ... damn.

devilsbrigade — Fri, 23 Sep 2005 17:39:22 -0800

GymFilter: I'm going backwards. I have the amazing ability to gain muscle faster than almost anyone I know. I also have the amazing ability to lose muscle faster than almost anyone I know. After one week of not working out at least every other day, I gain 5 lbs or so, and drop 15 lbs on my bench press. It takes me at least two weeks to get back to where I was.

Some weeks, I just don't have the time or energy to work out. What can I do to hold where I am for a short amount of time, and not have to spend 2 weeks getting back to where I was to begin with? At the very least, staying a constant weight might be nice.

Do I really need to pump iron?

hamster — Fri, 08 Jul 2005 08:50:52 -0800

What's the bare minimum of strength training I can get away with? I've joined a gym, and I really like doing 45 minutes or so of cardio. I'm trained in yoga, so I also do about 30 minutes of stretching, which includes some balance and resistance work. Problem is, I know that I need to mix it up with some strength training. I don't think I'd be disciplined about free weights (and that area of my gym is always full). I go to the gym three times a week for at about an hour, but even making time for that is a huge struggle. Can I get away with taking one class a week on weight training, or just doing some pushups and crunches at home? Is there a way to build adequate core strength through my yoga routine?

Note: I do not need my gym routine to eat my life, as I'm just in for the minimum--more energy, maybe losing some weight, building strength. In short, I want arms like Sarah Jessica Parker's, but I treasure my time zoning out with a magazine on the elliptical trainer.