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Help Bigred build a new workout

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  1. #1
    bigred's Avatar
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    Default Help Bigred build a new workout

    Disclaimer: Beefcakes can go elsewhere...

    I'm also working on nutrition and healthy eating because I know that's #1 to meet my below goals but help me craft a workout to meet the below goals:

    Goals

    1. Need to lose 10-15 pounds in 2-3 months
    2. Build core strength (not looking to max out on bench)
    3. Get in better cardio shape
    4. Avoid treadmills as much as possible


    Obstacles

    1. Stay in hotel Mon-Thurs (has decent gym with freeweights, some machines, bench, and mats)
    2. Traveling a lot for weddings next few months
    3. 100+ degrees right now in Texas



    I found this workout: http://www.mensfitness.co.uk/exercis...t-loss-circuit. I've been doing it on and off for a week and really like the exercises. I'm out of breath by the end but I get breaks to rest. I also don't have access to a medicine ball so I use small weights to achieve similar outcomes. The problem is I can't do this everyday and I don't feel it addresses everything like back.

    Anyone have any weekly workout regiments that captures the spirit of the link, is flexible enough to be done in a number of locations (gym, hotel, backyard, etc), and is somewhat fun that I actually want to do it?
    LOL OPERATIONS
  2. #2
    Losing 10-15 pounds (for men) is a piece of cake IMO. I'm guessing this is a fairly big change for you so I'm pretty sure just minor adjustments to diet will work. There have been three times in my life where I made a concerted effort to eat better and the pounds melted away instantly.

    As for the rest, meh. I won't be much help there.
    Playing big pots at small stakes.
  3. #3
    ALSO:

    LOOK HOW ACTIVE BIGRED IS! MUST BE A WOLF
    Playing big pots at small stakes.
  4. #4
    Order a kettlebell. Do this:



    I'm not a kettlebell person, but they are great and it sounds perfect for what you want
  5. #5
    Renton's Avatar
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    Do back squats with a barbell in a rack (i.e. not with a smith machine or any analogous machine like leg presses) for 4 to 8 reps 3 sets across. Will seriously fuck your shit up and is probably addresses the objectives of like 8 different exercises in about 1/4 of the time it would take (including core strength). There's a lot of data to suggest that the sheer central nervous system stress that a back squat or heavy deadlift produces will cause all sorts of useful hormones to kick in for building strength and muscle mass across your entire frame, not just your back and legs.

    For days when you don't have access to a barbell or rack, you can always do front squats with a big dumbbell, and chin-ups are probably the most practical upper body exercise on the planet.
    Last edited by Renton; 08-10-2014 at 07:24 PM.
  6. #6
    Eric's Avatar
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    More jogging. Less food late in the day. Less beer.
  7. #7
    Go to an all night rave, take drugs, dance all night, rinse and repeat.
    Quote Originally Posted by wufwugy View Post
    ongies gonna ong
  8. #8
    Buy a TRX. Watch a bunch of videos, work out in your room, outside or in the shitty little gyms in the hotels. Stop eating carbs or run your fucking heart out.
  9. #9
    bikes's Avatar
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    Quote Originally Posted by OngBonga View Post
    Go to an all night rave, take drugs, dance all night, rinse and repeat.

    for once i agree with onga bonga.

    ?wut
  10. #10
    bigred's Avatar
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    Quote Originally Posted by wufwugy View Post
    Order a kettlebell. Do this:



    I'm not a kettlebell person, but they are great and it sounds perfect for what you want
    Hmmm, could possibly do this on weekends at home. Carrying a kettleball on the plane, probably not...
    LOL OPERATIONS
  11. #11
    bigred's Avatar
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    Quote Originally Posted by jyms View Post
    Buy a TRX. Watch a bunch of videos, work out in your room, outside or in the shitty little gyms in the hotels. Stop eating carbs or run your fucking heart out.
    Seems pretty awesome but I'm a little short on $300 right now...
    LOL OPERATIONS
  12. #12
    Keep it in your luggage
  13. #13
    Regardless you can do a lot of the same stuff with basic dumbbells that people do with kettlebells
  14. #14
    Cut out most, if not all, sugar in your diet.
    More water
    Pilates
    I will destroy you with sunshine and kittens.
  15. #15
    Renton's Avatar
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    Adding a 20kg hunk of iron to your checked bag during travel is likely to reduce your overall quality of life about 216% more than the enhancement of fitness would increase it.
  16. #16
    Doh. Didn't think of that

    Just get in a gym. Bodyweight exercises are generally much more hardcore than what can be done in the gym. They're usually way too easy or way too hard. It's a product of bodyweight being constant. Any non-beginner has to basically workout at the same intensity as this guy if he sticks to bodyweight stuff and wants to get anything out of it



    Just get in the gym and do some circuits. Anaerobic endurance is where the true "in shape" is at
  17. #17
    Do you have a public pool near you? Swimming is good cardio + great in hot weather.

    For core strength you could try some yoga poses. Can be done anywhere and should help flexibility.

    http://www.yogajournal.com/poses/fin...ategories/core
    Last edited by Hoopy; 08-14-2014 at 06:26 AM.
  18. #18
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    Disclaimer: Beefcakes can go elsewhere...


    A+

    ?wut
  19. #19
    spoonitnow's Avatar
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    It's been a week without me
    And she feel weak without me
    She wanna talk it out but
    Ain't nothing to talk about
    Unless you talkin bout freakin out
    Then maybe we can work it out
  20. #20
    bigred's Avatar
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    Quote Originally Posted by bikes View Post
    A+[/COLOR]
    No bikes, you are a+
    LOL OPERATIONS
  21. #21
    Eric's Avatar
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    Use the hotel stairs instead of the elevator.
  22. #22
    Have you ever tried using a calorie journal? I stopped using it regularly (and am now re-fatted a bit) but for the 6 weeks that I used the MyFitnessPal app, I lost about 8 pounds. You have to use it fairly religiously to monitor calorie intake and exercise (calorie burning). It has a very handy bar code reader that immediately puts all the info for most things into your app. Also has a huge data base were you can get a decent ballpark for at least calories which is your biggest concern if you're trying to lose weight. Eating out can be tricky to get everything added into your journal, but a good estimate can be done sometimes, and gives you motivation to eat simpler shit. Having a decent ability to estimate 1 t. vs. 1 T. vs. 1 cup is also helpful.

    I've heard FitBits can be used in conjunction with these as well to monitor activity but that's $100 or so.

    You have to stop drinking good beer :sadface:, and if you still want to drink, switch to something that is Alcohol and Club Soda, or Water. I suggest Jameson and water, or gin and club soda.

    I also hate treadmills but rather enjoy the elliptical because it's easier to watch Netflix (which is key for me to avoid the exhaustion I feel from aerobic stuff). I'm not sure if those are one in the same for you. My weight lifting focuses on lunges, pull-ups, dips, push-ups, various kinds of situps, and various combination exercises that impact several muscle groups at once. I tend to circuit train, moving from exercise to exercise quickly with little rest. Sweating my ass off and keeping my heartrate up.
    So you click their picture and then you get their money?

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