Workout Advice

[Shades]

I have some questions about my exercise regime. I should first say what I'm going for, I think. I am not trying to become particularly strong or ripped. I just want to lost weight and be a little healthier. And possibly raise some self esteem.

So far, I run about 4 miles every other day. And by run, I mean mostly run with 2 very short walking breaks. I increase the distance and take shorter breaks as I can. The only kind of exercise equipment I have are a set of free weights and a flat bench. I do bench presses, biceps, triceps, forearm curls (both directions), and three shoulder exercises (straight above my head, straight to the sides like flapping, and lifting directly from arms down to arms straight forward). Finally, I do sit ups. Based on a class my brother took in college, I do the sit ups in 5 separate groups- arms behind head, behind neck, across chest, lifting legs (which also strengthens your knees, good for my recovery from knee surgery), and sitting up kind of sideways.

I have seen some slight results, so that's encouraging. However, I don't want to end up looking like a freak. Some stuff I've read on this board has scared me.
- I don't do any back exercises. What are one or two I can do? How do I do them?
- I run a pretty good amount, I think. Do I need to do leg exercises, or will my legs get any bigger?

Keeping in mind that I don't intend to become a body builder or anything, I'm just trying to lose weight and firm up some.

[coash]

what'd the physio say about the knee surgery...can you lift or not

[rockzilla]

Visit www.exrx.net. They have a pretty big list of different exercises organized by the type of weight used and which body parts they work.
You don't need to worry about looking like a 'freak'. Just keep increasing your weights as you get stronger until you're as muscular as you like, then just stay at that level. You can do most of the same exercises that a professional bodybuilder uses, it's only after doing them 6 days a week for years and years while scrutinizing your diet that you start to get huge. Just exercise 3-4 times a week and watch what you eat, if you don't know how many calories you should be getting, you can find a BMR calculator at exrx.

[Shades]

The surgery was about a year and a half ago, so I'm mostly better. I can lift weights, but I can't carry them very far. There are still days when my knee feels. . .loose.

[shred_head]

You probably don't need to do that many situps, I'd consider that overtraining them.

[jenjen]

At my gym they have a machine meant to stretch out and work out your back. It looks kind of like an ab machine, except you bend the opposite way, and you can put the weight on it (I usually just put about 20 pounds and do lots of reps).

[Gozer]

Back exercises are a great idea. I always used to have minor back issues and saw a chiro fairly regularly. I started working my lower back at the gym and I haven't been back to the chiro since. Most back issues not tie to some trauma are caused by weak back muscles. I'm a programmer and stitting in front of a computer all day will do a number on your lower back. Luckily it doesn't take too much to get them in shape. Just don't over do it, you do NOT want to injure those muscles doing something stupid in the gym.
My gym has this thing called a Roman Chair. It looks a little odd at first but it's great for the lower back. You sort of stand in the middle of it and bend over the front part and hook you heels undr the back part. It lets you bend at the waist. There are no weights or pullys or anything. You can hold your arms at different places (crossed on chest, hand behind head, arms striaght out) to get different amounts of resistance. You can also hold onto a weight or a dumbbell to get more challenging.
I read about a technique called a "good morning" in a muscle mag (I was bored at the gym while riding an excercise bike). You basically take a light barbell and hold it across you shoulders while standing up. You bend at the waist and then straighten back up. I would definately look that up online to get the proper technique.
If you don't have access to that stuff you can do the "Superman." Lie on the floor, face down. Pick up your arms and leg while keeping your torso on the mat. Think Superman flying and you got the idea.
As far as the upperback you can do a lat-pulldown, pull ups, dumbell row, etc. The lats are pretty strong muscles so you'll need to use some weight.

-G

[sailor]

Keep up the cardio. Its the only thing thats gonna knock the weight off. Cardio and diet. Certainly keep up some of the lifting, but if losing weight is your first goal, most of your time should be spent on cardio--its where you are going to get results.

[SirSeymour]

Since it sounds to me like you are lifting more for health, weight loss and over-all well being then for mass, go with more reps per set with less weight. This will do more for your cardio system and general muscle tone and should avoid "bulking" up. If you want some more mass, do fewer reps with more weight until you get where you want to go and then switch to the first strategy I talked about.

No offense Sailor but I disagree with your statement. Cardio is get for lossing weight, yes, however weightlifting is also wonderful for it. Weightlifting builds muscle and more muscle will contribute to a higher matabolism which will burn fat faster. There are number of weight lose programs out there that work great and are composed almost completely of a weight lifting routine and some form of diet control.

That is not say that Cardio should be ignored, just that weight training can be a very effective method of weight loss as well.

[SiNai]

Originally Posted by Shades

However, I don't want to end up looking like a freak.

Haha, it's not like you're going to wake up one day and realize you look like a monster. Guys with freaky muscles wanted to look freaky- and it's going to take at least a few years of freaky training to look like that. Oh, and a few drugs.

I would keep running. Maybe make a goal of 3 miles or 4 miles per day, something you think is reachable, and go a little further each day. On the days you don't run, you can lift too- Keep doing both, lifting and running. Try to work in some supersets with the weights you have. Definitely do some superset leg exercises, if your knees can take it, do as many lunges as you can. Try to find some other leg exercises that you can do with the weights you have, maybe calf raises. Split up your workout so you do abs one day, arms the next, and legs the next, inbetween weight days, do your running days. On days you do abs, see if you have something you can hang from around and try some leg raises off that- you dont quite need 3 different types of straight forward crunches, but the leg raises and side crunches are good.

Anyway, that's kinda what I would do.

Edit: If you don't know what supersets are.. Try this: http://www.abcbodybuilding.com/supersetspart1.php

[Shades]

Great responses, all. I run one day and lift the next. I don't have access to any equipment to do special leg exercises, and my doctor told me not to do lunges or squats. He seemed to feel that those are too awful on knees in general to do, and considering how long it took my knee to recover, I don't think I'll go against his advice yet.

[coash]

I wish there was a doctor who lifts

[SiNai]

Originally Posted by Shades

He seemed to feel that those are too awful on knees in general to do, and considering how long it took my knee to recover, I don't think I'll go against his advice yet.

Yeah, probably a good idea, especially on lunges and squats, too bad!

[greyeyes]

Another thing you should add to your lifestyle if you are trying to get healthier is a good meal plan. Yould should try to start eating right it will definately help you cut down on weight-gain and it will definately make you feel better about yourself physically and mentally. Eating right isn't necessarily easy when you get started with all of those junk-food cravings but after a few months of working at it, it is easy to stick with the habit. Also, if you eat right and go for a few square meals the cost of food might be a little higher but in the long run it's cheaper because you definately dont get as sick as often and have to pay for medicine or a doctor visit (best of all you dont have to deal with the sickness). Check it out, if you need more advice on this PM me or post here.