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Losing Weight / Getting in Shape / Exercise


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#1 Adam Wolff

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Posted 19 September 2012 - 09:11 AM

I know there was a real good thread like this over at the other place, so thought maybe we could get one going here. I'm sure I'm not the only one who's experienced the side effects of watching sports 24/7, typically why consuming significant amounts of beer!

A few weeks ago a friend I made down here in Jacksonville and I decided once my lease is up at the end of November, we were going to get a place together on the beach. For me, I know living on the beach will be awesome, especially if you're not scaring tourists when you take your shirt off. So, that is serving as one of my primary reasons. I weighed about 150-155 pounds when I graduated high school in 06 and I've gotten it up to consistently about 195 these days. Definitely not ideal. The majority of the weight gain was in college, I've pretty much kept things hovering in the mid 190s for about a year now, but it's time for that to change! I'm hoping to use this thread as a personal record of accountability for myself and hopefully I'm not the only one participating!

I'll say I started my 'plan' about 2 weeks ago. Weighed myself and was right around 194. Since then I've started managing the portions of my meals better, avoiding fast food and my primary downfall, pizza, minimzing the beer consumption during the week, and last Monday I started Insanity, which is appropriately named because it absolutely kills me every day.

Weighed myself this morning and was at 188.4 and even though it's only been a little over 2 weeks, I feel significantly better. I doubt there's much visual difference, but everything feels much better. Looking forward to sticking to this and ideally getting things down somewhere in the 170s.

I told my dad, 'If the Orioles can have a winning record and play meaningful baseball in September, I can drop 20 pounds and get into shape.' I think that's a good deal!

@AdamWolff


 


#2 Mackus

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Posted 19 September 2012 - 12:44 PM

Good luck! I've got the P90X DVDs, but haven't started using them.

I'm still paying a ton monthly for the Canton Merritt even though I've pretty much stopped going altogether. My motivation for working out has really disappeared over the last year or two since I'm no longer single. I'm not in bad shape, but I worked pretty hard to get myself from scrawny to in decent shape after college and through about two years ago. Went from about 150 up to about 170 and was putting up what I thought was good numbers at the gym. Now I'm down to about 160 again and don't lift at all anymore. I do occasionally use the gym to do some cardio, but I get most of my "workouts" through BSSC sports or work-league stuff. I'd like to get back into it, but I just don't have the motivation to go 5 times a week for an hour or so to lift anymore. Also, my roommates who I used to go with and could help motivate each other to go are no longer living with me.

Ideally I'd quit the gym, save myself a bunch of money, and find some workouts to do around my house to prevent me from getting too big of a gut (genetics and metabolism will help me avoid ever being fat, but a gut is certainly possible) and perhaps gain back a tiny bit of the strength I've lost.

#3 DJ MC

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Posted 19 September 2012 - 06:17 PM

I've always been overweight. I've also always been reasonably active. My father is a runner, and in addition to playing rec sports growing up he used to take me to the track with him and while he ran I would ride my bike or throw/hit a ball against a wall or kick a ball around the field. Doing all of that also showed me that there was a limit to what I was willing to do (I HATE running, outside of a direct sporting context like chasing a fly ball, for example), and I know I don't have the willpower to stick to some strict diet or exercise regimen.

In thinking about how I might lose weight, I would end up going back to my time living on-campus at Maryland. The last time I weighed myself before I left for college, I was somewhere in the 285 range. When I came home for good two years later and had a physical, I weighed around 255. I hadn't tried to lose weight, and I was less active from an exercise standpoint then I was at home. The best thing I can figure is that I had two advantages:

1) Walking. Lots of walking. Walking to class, walking to other activities, walking to Route 1, even walking to the dining hall and the Incon. I was walking essentially a mile-and-a-half or two miles a day, over a hilly campus.

2) Limited food. Because I had a budget for food in the dining hall--and little cash available for junk food outside of ordering food some weekends--I wasn't necessarily able to eat as much as I wanted. Plus, food is the one place where I did make some effort. Every weekday I would drink milk instead of soda for lunch, and I would sometimes get salad instead of something fried.

Remembering all of this, and looking at my diet and lifestyle, I decided to make some smaller changes. I stopped drinking soda at home, switching to iced tea (and making my tea with less sugar than I used to), and drinking a bit more water. I started cooking more, figuring even if I fried my own chicken fingers instead of getting them from a fast-food restaurant that would be better. I eat a little bit less where I can. And I started walking several times a week, a mile or two.

I've been doing all of these since late last year, and I've gone from 270 (where my weight generally was for the past few years) to 258. I don't really have a goal: I just wanted to make a change and see what would happen.

#4 BaltBird 24

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Posted 07 January 2014 - 10:32 AM

Seeing as how this is a sports forum, I'd assume there are at least a few gym rats around here. Where are you at?

 

I try to hit the gym at least 6 days a week, sometimes double up since I live close and not much else to do in the winter.

 

Who's with me?


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#5 Pedro Cerrano

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Posted 07 January 2014 - 10:37 AM

I absolutely hate working out -- hate everything about it.

 

But, it's time for me to get serious about getting into shape.


There is baseball, and occasionally there are other things of note

"Now OPS sucks.  Got it."

"Making his own olive brine is peak Mackus."

"I'm too hungover to watch a loss." - McNulty

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#6 Russ

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Posted 07 January 2014 - 10:51 AM

I try to go 5 days a week. I need to go at 4am though so if the kids keep me up I'm struggling in the morning.

#7 BaltBird 24

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Posted 07 January 2014 - 11:01 AM

I don't envy the early morning gym goers. That takes real motivation.

 

I have to be at work by 0648 so there's no way I'm going to be in the gym working out before that. On my relief days I'll go in after I wake up around 8 and do some HIIT cardio, usually 20-30 minutes alternating running and walking/jogging.

 

On days I lift, Mon-Fri, I'll lift in the evenings to make sure I've had plenty to eat throughout the day to fuel my workouts.



#8 SammyBirdland

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Posted 07 January 2014 - 11:14 AM

I want to get back to the gym, but need to wait a few more weeks so I'm not one of "those people".


¡Hasta la vista, pelota!

#9 BaltBird 24

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Posted 07 January 2014 - 11:19 AM

I want to get back to the gym, but need to wait a few more weeks so I'm not one of "those people".

 

Oddly enough, I haven't seen many of 'those people' at the gym just yet this year. Perhaps it's because the new year started on a Wednesday and it's been miserably cold thus far this week, but it hasn't been as busy as I expected. Hopefully it'll stay that way.



#10 Mackus

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Posted 07 January 2014 - 11:48 AM

I play a lot of intramural-type sports leagues, but haven't been working out at the gym much in the last year or so.  And haven't lifted in about three.

 

I'd like to get back into it, getting married either late this year or maybe next Spring and would be nice to be looking my best for that, but without someone to go lift with I find it's both hard to stay motivated to go and to get a really good lift once you're there.  I haven't seriously lifted weights since one of my former roommates who used to be my workout buddy moved out.  I never got big, I'm a thin guy naturally, but I do think I was reasonably strong at one point, at least for me.  Could never quite get my weight up over about 165 lb even when I was lifting 4-5 times a week and trying to eat tons of protein and everything.

 

I doubt I'll ever get back to that point lifting, but I'd like to go and start doing more cardio at the gym and just get a little more fit, and maybe work in a bit of weights to just try and not look quite so thin all the time.



#11 BaltBird 24

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Posted 07 January 2014 - 11:53 AM

It's nicer to have a lifting buddy than to not have a lifting buddy, especially for the days you need a spot or just someone to push you a little further. It's real tough to find someone who is on a similar schedule as you and stay consistent, though. I've had plenty of partners who will lift for a couple of months and then disappear then reappear and so on.

 

As long as I've got my phone, headphones, and some good music on Spotify I will always stay motivated.



#12 Oriole85

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Posted 07 January 2014 - 11:59 AM

I did cross country and track in high school. I used to run a decent amount after that.

 

I'm not much of a gym guy, I much prefer running outside, but I have a hard time doing this with either extreme of the weather -- can't even imagine going on a day like today.

 

I know I should be doing much more than I do, despite the fact my weight is average for my height. Based on my genetics I'm due for somewhat of a weight gain, so maybe that will motivate me more if it happens.


@levineps

#13 DuffMan

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Posted 07 January 2014 - 02:43 PM

I did cross country and track in high school. I used to run a decent amount after that.

 

I'm not much of a gym guy, I much prefer running outside, but I have a hard time doing this with either extreme of the weather -- can't even imagine going on a day like today.

 

I know I should be doing much more than I do, despite the fact my weight is average for my height. Based on my genetics I'm due for somewhat of a weight gain, so maybe that will motivate me more if it happens.

Got in 8.5 miles at lunch today!  Major running nut, XC and Track in HS and College.  Road races 5k's  up to Marathon in my post college days.  I was pretty big into lifting as well during college and first couple of years out of school,  I don't have time for that any more.   So I usually do ab work and pushups a few times a week.



#14 DJ MC

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Posted 07 January 2014 - 02:50 PM

I'm not at all a gym rat. I hate exercise without a purpose (i.e. sports), and have very little ability to motivate myself.

 

What I did do is put my old PS2 down in the basement where we have a treadmill and an old TV. That way I can play as I walk.

 

I walked three miles this morning while dropping 52 on Central Michigan in NCAA '08.


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#15 Oriole85

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Posted 07 January 2014 - 02:53 PM

Got in 8.5 miles at lunch today!  Major running nut, XC and Track in HS and College.  Road races 5k's  up to Marathon in my post college days.  I was pretty big into lifting as well during college and first couple of years out of school,  I don't have time for that any more.   So I usually do ab work and pushups a few times a week.

More power to you! Very impressive


@levineps

#16 Russ

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Posted 07 January 2014 - 02:55 PM

Allow me to plug TRX.  I use it on days when I can't get to the gym and it's a good workout as far as in-home, affordable, non-obtrusive things go.



#17 BSLMikeLowe

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Posted 07 January 2014 - 02:58 PM

It's odd, but I had a gym membership for several years and only went 1 or 2 times a week, and it didn't do much good (I was trying to drop weight). I let it expire about a year and a half ago, and instead started going for walks with my dog, 2.5 miles, every day. A dog might be the best "workout partner" there is. I miss one day and he lets me know it. Since I started, I've lost about 20-25 lbs, and since my dog is getting older now it's certainly good for him too.



#18 SportsGuy

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Posted 07 January 2014 - 03:20 PM

Pretty much nothing I hate more than working out.  I know its soothing for some but its just miserable to me. Now, if I am playing a sport, thats different...I will go play for hours. 

 

Because of an elbow and now a back injury, I haven't been able to lift in a long time.

 

I do however need to do strengthen my core better because of my back issues.

 

Anyone have any good at home core exercise programs?



#19 Markus

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Posted 08 January 2014 - 01:00 PM

Great thread BB.  Meant to start one a while ago but just forgot.


Big exercise guy here.  For me there's something peaceful/relaxing about getting in the gym or going for a jog, throwing in the headphones, rocking some tunes, and getting in some work.


Typically my workouts consist of 2 week "cycles" of both cardio and weights before I switch things up.  Week 1 is M-F, with a 3.5 mile jog on Saturday (Sunday off for rest) and Week 2 is just M-F (both Saturday and Sunday off for rest before the next 2 week "cycle" begins).  Cardio all days, upper body weights on MWF, lower body weights T/TH, and core work on all days.

 

Cardio is usually 5-5.5 mile run/jog then some cooldown on both the elliptical and bike.  Gotta say that I prefer the more stand-up and/or spin bike over the bike where you're like sitting/leaning back.

 

For upperbody I usually do kinda modified circuit routine and do 2 exercises for back, chest, arms, shoulders and usually 3 core/ab exercises.

 

Lower body is the same modified circuit routine with exercises for quads, glutes, hams, calfs, plus some wrist work and the 3 core/ab exercises.

 

Again, every 2 weeks I'll switch things all up (different setting/levels on the treadmill/bike/elliptical, different exercises, reps, sets, etc.) to keep things fresh and the muscles confused.

 

So right now I'm on Week 2 of my 2-week cycle and it's been:

 

cardio:  5 min warm up on treadmill.  Then, on 1.5 incline, 2:30 minutes at 9.0mph and 2 minutes at 7.  Repeat that cycle for duration of run.  10 mins on elliptical on level 16.  10 mins on spin bike at various intensity levels

 

Upper Body (with dumbbells, where applied):

 

push-ups (4 sets of 30)

lat-pull downs (4 sets, 30 reps at 100, 20 reps at 120, 10 reps at 140, 40+(max out) reps at 80)

incline bench (4 sets, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)

incline flyes (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 35, 40+(max out) at 20)

curls (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 40, 40+(max out) at 20)

2-arm extensions (4 sets, 60 reps with 40 pd dumbbell, 30 reps at 45, 15 reps at 50, 80+(max out) at 30)

shrugs (4 sets, 80 reps with 30 pd dumbbells each hand, 40 reps at 40, 20 reps at 50, 100+(max out) at 25)

upright rows (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 40, 40+(max out) at 20)

panks (4 rounds)

oblique side bends (4 sets each side, 30 reps with 30 pd dumbbell, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)

bicycle kicks (4 sets of 100)

 

lower body:

 

leg curls (on the machine, 4 sets, 30 reps at 40, 20 reps at 60, 10 reps at 80, 40+(max out) at 30)

leg extensions (on the machine, 4 sets, 30 reps at 100, 20 reps at 120, 10 reps at 140, 40+(max out) at 80)

squats (4 sets, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)

lunges (4 sets each leg, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)

calf raises (4 sets each calf, 60 reps with 40 pd dumbbell, 30 reps at 45, 15 reps at 50, 80+(max out) at 30)

wrist curls (4 sets, 30 reps with 20 pound dumbbell each hand/wrist, 20 reps at 25, 10 reps tat 30, 40+(max out) at 15)

then same plank/side bends/bike kicks as upper body days

 

Then after each 2 week cycle I'll use that weekend (so for example it'll be this upcoming weekend) to research and come up with new exercises/reps/weights for the following 2 weeks.


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Lemme get two claps and a Ric Flair


#20 Markus

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Posted 08 January 2014 - 01:04 PM

RE:  Adult Rec Leagues.

 

Used to love doing them, especially indoor soccer, but it just always seemed like there would be those 1 or 2 people, or an entire team, that just took it waaaaaaaaaaaaaay to serious and practically ruined it for everyone else.

 

I mean, it's not like some scout is gonna jump out of the stands and be like, "Hey, you there!!  I'm a scout for Barcelona looking for hidden talent and gems and we just gotta sign you.  We'll pair you up to with Messi and you can show the world your potential.  He's a 10 year contract for $100M."

 

I mean get some perspective. 


I get being competitive and wanting to win and all that, but geez, tone it down a notch, or 7.

 

Plus I gave up indoor soccer b/c I got more injured playing that for a few years than I had in all the other years, combined, playing sports.  Sprained both ankles (had never done that before), broken pinky, 50 stitches to the face, jacked up my knee (acl/mcl) on that stupid field turf.


Lemme get two claps and a Ric Flair





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