braisler

I've been working on getting into better shape, better health. The latest thing I'm trying out is simplefit.org. You can click through the link if you want to read more about it. It is basically a system of using bodyweight exercises, specifically pullups, pushups, and squats, to improve overall fitness and increase strength. You work 3 days a week using only those three exercises, different patterns and intervals, and timing your results. You work week to week to improve your times and move up to the next level. For example, I'm in level 1 right now (had to start somewhere):

• Day 1, sets of 1 pullup/2 pushups/3 squats for 20 minutes, count the number of sets.
• Day 2, 5 rounds for time of 2 pullups/6 pushups/10 squats
• Day 3, for time 10 pullups/21 pushups/21 squats

The site recommends that you move up a level (more of each exercise for each set) whenever your Day 3 result is under 5 minutes. Day 3 is tomorrow for me, and I'm sure that I'm going to be moving up to Level 2 for the next week's workout.

I like the idea that it is very simple, can be done with zero to minimal added equipment, and doesn't take a whole lot of time. It is also favored for me as it focuses on strength with compound movement, that is, more than one joint/muscle group is involved in the movement. I find exercises involving compound movement to be more rewarding than simple movement. Compare squats to hamstring curls.

This isn't my only fitness effort, but an added element for me to work on strength. I'm not able to do full pullups yet, so I'm substituting in negative pullups for much of the work. The program is working nicely for me so far. I'm sore in some muscle groups that I haven't been sore in for a while. I'm looking to get to the point where I can do full pullups, though my weight and height may interfere with that... long arms and 265 lbs don't make for easy pullups.

Anyone care to join me? I'd love to have the company. I've posted my log on that website forum.

braisler

Aw, no one wants to be my workout buddy.

Worse, no one even wants to comment on my new fitness plans or wish me good luck.

Any posts now will just look like pity.

Baraka_Guru

I've been doing circuit training for about a month now. Three times/week, about 20 minutes a session, using Smith equipment.

The key in my case is full-body workouts each time, with progressively increasing weight/intensity. 1 set each exercise per muscle group 8 to 12 reps max....

And it's working. I've noticed I've burned off some fat, and my strength is returning. I'm moving on to another program next week that's focusing on body weight exercises (chinups, dips, etc.) and heavy lifting (deadlifts, squats, etc.) for mass building.

I'm also a fan of compound over isolated exercises...abbreviated workouts over "marathons."

Circuit training is good for conditioning/toning/muscular endurance. Keep at it!

How's that for a pity post?

__________________
Knowing that death is certain and that the time of death is uncertain, what's the most important thing?
—Bhikkhuni Pema Chödrön

Humankind cannot bear very much reality.
—From "Burnt Norton," Four Quartets (1936), T. S. Eliot

braisler

In addition to the prescribed SimpleFit exercises, I'm working in extra pushups and some other body weight exercises like burpees and dands. I used to have a routine of doing 100 pushups (2x50) every morning as soon as I got up. That really worked for me to give me the shoulders and muscular chest that I want. I got out of the habit with the arrival of our new baby. Waking up several times a night to a crying infant is not conducive to morning exercise routines.

I'm pairing my body weight training with ergometer rowing workouts for cardio right now at home. The weather is just starting to turn more pleasant for bike riding outside which is my #1 love for fitness and fun.

I think that the draw of SimpleFit for me was the idea of working up to doing regular pullups. It is one of those things that I've always felt that I should be able to do. In the past the best I could muster was 1-1.5 with crappy form. I'd like to see if I can work my way up to 10 in a row this year. It won't be easy for me with my weight and body type. We'll see.

Baraka_Guru

It will be a while before I can do chinups/pullups actually. I'm going to work up to it by doing cable rows and lat. pulldowns. From what I've read, pullups and dips are awesome core exercises due to their compound movements. Many bodyweight exercises are like that...take burpees, as your example.

I'm also doing cardio. I'm doing low-intensity 30 minute sessions after my resistance training. I do an extra day of it as well, so I'm going 4 days a week.

I too want to get the bike out. I need a good tune up and I'm good to go.

Good luck on the pullups. I don't even know if I can muster up 1 in my current condition, but I'm going to work at it. We'll keep each other posted, I'm sure. It's good to hear you've worked exercise back into your life after having such a responsibility as parenthood. Good on you.

__________________
Knowing that death is certain and that the time of death is uncertain, what's the most important thing?
—Bhikkhuni Pema Chödrön

Humankind cannot bear very much reality.
—From "Burnt Norton," Four Quartets (1936), T. S. Eliot

The_Jazz

I am fat and out of shape, but I'll join your pity party if you're looking for a second.

Actually, the link looks quite interesting. I started to reply yesterday, but other things got in the way.

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"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin
"There ought to be limits to freedom." - George W. Bush
"We have met the enemy and he is us." - Pogo

braisler

Sorry to have let this thread kind of die out a bit. I've been following the SimpleFit plan so far and have progressed to Week 2 at Level 2. Basically that means that on Day 1 of that week, I did sets of 1 pullup, 3 pushups, and 4 squats for 20 minutes. That was Friday last and I managed to get to 42 sets in the 20 minutes.

I didn't follow-up on Sunday with Day 2 of week 2 because I was busy doing a triathlon. I figure that counts for my workout for that day.

The_Jazz, I'd be happy to have you, but not for the pity, for the exercise. I noticed that we are both relatively new dads. Maybe we can help each other out with staying in shape and balancing family life.