12-24-2020, 03:56 PM
It's possible! If I can do it, YOU CAN TOO!
I've been back on my daily routine [mostly on, haha] for maybe a little over a year now
but have been somewhat consistent [off & on] since 2011; when I quit drinking.
My routine is really simple:
Dumb bells.
Exercise bike.
Leg-lifts. [Laying on my bed, watching YouTube, lol]
I'm not training for some big strong man event, just trying to maintain the muscle mass
I do have and trim the cookie dough flab. Most of this year I've been able to greatly reduce
my carb intake, pretty consistently, and it's allowed me to drop 20lbs. since October. It wasn't
a "goal" and I know healthy weight loss shouldn't happen fast but I'm not starving myself OR
over-doing it with exercise so whatever falls off falls off.
The weights - super light!
Warm-up weight [whatever is comfy for you] 1 set of 12 - 15 reps. *60 seconds rest*
First set [usually double your warm-up weight] 8 - 12 reps [go to failure] *60 seconds rest*
Second set [same] *60 seconds rest*
Third set [same]
Sometimes I go four sets, depends on where I am with it. The weight you use for the actual
workout part should be heavy enough that you can't lift past the 12th rep. If you can, it's too
light. YMMV as always, just a guideline.
After the final workout set, I rest 60 seconds then do two more sets to failure with the warm-up weight.
Usually about 12 - 15 reps. It should really burn by this time.
Now, the cardio - Exercise bike. I do a ghetto version of HIIT. [High Intensity Interval Training]
You're supposed to warm-up [little to no tension] for the first five minutes. I do that. But only for 3 minutes.
I do this everyday and it's suuuuuuper low-impact so 3 minutes is enough in my opinion. [For ME]
Three easy minutes then crank up the tension [I have a magnetic wheel bike] ONE click.
Now that's gonna depend on the bike you have, it may be a little or it may be a lot. Going from 3 to 4
on MY bike's tension isn't hardcore but it IS noticeable. You feel the difference just above your
kneecaps, going into the lower thigh. Slight burn.
Let me chart it here:
3 minute warm-up on easy
2 minutes with one click of added tension.
Then one more click [you'll FEEL this one! Like pedaling through cold molasses!] for a minute.
Flip back & forth between them, 1 minute moderate tension - 1 minute harder tension. Until finished. [20 - 30 mins?]
OR, you can just go five minutes on moderate tension and then five minutes on the harder one.
Switch back and forth like that, as I said, tailor it to YOUR needs. But varying the tension and speed
is the HIIT part of it. Supposedly it mimics real bike riding out in nature. [Hills, slopes, etc] My speed
usually falls between 14 - 18 mph depending on tension level.
I try to keep it at around 20 minutes because my backside doesn't like being on that seat for any longer! lol
So my intensity increase is usually 1 minute Up, 1 minute Down for ten minutes, then I just finish the last
five minutes on the hardest tension. Getting as much bang as I can in the shortest amount of time WHILE
remaining Safe. I have a heart arrhythmia [extra beat in my heart, born with it] so I try to keep my heart
rate at or below 160 bpm. 150 - 160 is the fat-burning zone so that's really the safest, most effective level
for the average person's fitness needs.
Diet? I don't count calories. I eat two small-ish meals a day; animal protein heavy. As low in carbs as
I can keep it. I try to NEVER double-up on starchy carbs. [Bread AND rice, Bread AND potatoes] *no-no* lol
I usually keep bread to the occasional sandwich or pizza. Rice is my go-to carb but even that I try to keep
sensible on. You just gotta do what ya can here. Don't sweat it or go crazy. Remember, small solid changes
that you can keep up LONG TERM are going to be your winning edge! Cutting sugar as much as you can
will be of GREAT benefit too! It's sometimes my Achilles Heel; but I've got it whupped for the most part! ; )
No need to go strokin' out on yourself! Start slow & easy, build gradually. CONSISTENCY is your war-cry!
I've been back on my daily routine [mostly on, haha] for maybe a little over a year now
but have been somewhat consistent [off & on] since 2011; when I quit drinking.
My routine is really simple:
Dumb bells.
Exercise bike.
Leg-lifts. [Laying on my bed, watching YouTube, lol]
I'm not training for some big strong man event, just trying to maintain the muscle mass
I do have and trim the cookie dough flab. Most of this year I've been able to greatly reduce
my carb intake, pretty consistently, and it's allowed me to drop 20lbs. since October. It wasn't
a "goal" and I know healthy weight loss shouldn't happen fast but I'm not starving myself OR
over-doing it with exercise so whatever falls off falls off.
The weights - super light!
Warm-up weight [whatever is comfy for you] 1 set of 12 - 15 reps. *60 seconds rest*
First set [usually double your warm-up weight] 8 - 12 reps [go to failure] *60 seconds rest*
Second set [same] *60 seconds rest*
Third set [same]
Sometimes I go four sets, depends on where I am with it. The weight you use for the actual
workout part should be heavy enough that you can't lift past the 12th rep. If you can, it's too
light. YMMV as always, just a guideline.
After the final workout set, I rest 60 seconds then do two more sets to failure with the warm-up weight.
Usually about 12 - 15 reps. It should really burn by this time.
Now, the cardio - Exercise bike. I do a ghetto version of HIIT. [High Intensity Interval Training]
You're supposed to warm-up [little to no tension] for the first five minutes. I do that. But only for 3 minutes.
I do this everyday and it's suuuuuuper low-impact so 3 minutes is enough in my opinion. [For ME]
Three easy minutes then crank up the tension [I have a magnetic wheel bike] ONE click.
Now that's gonna depend on the bike you have, it may be a little or it may be a lot. Going from 3 to 4
on MY bike's tension isn't hardcore but it IS noticeable. You feel the difference just above your
kneecaps, going into the lower thigh. Slight burn.
Let me chart it here:
3 minute warm-up on easy
2 minutes with one click of added tension.
Then one more click [you'll FEEL this one! Like pedaling through cold molasses!] for a minute.
Flip back & forth between them, 1 minute moderate tension - 1 minute harder tension. Until finished. [20 - 30 mins?]
OR, you can just go five minutes on moderate tension and then five minutes on the harder one.
Switch back and forth like that, as I said, tailor it to YOUR needs. But varying the tension and speed
is the HIIT part of it. Supposedly it mimics real bike riding out in nature. [Hills, slopes, etc] My speed
usually falls between 14 - 18 mph depending on tension level.
I try to keep it at around 20 minutes because my backside doesn't like being on that seat for any longer! lol
So my intensity increase is usually 1 minute Up, 1 minute Down for ten minutes, then I just finish the last
five minutes on the hardest tension. Getting as much bang as I can in the shortest amount of time WHILE
remaining Safe. I have a heart arrhythmia [extra beat in my heart, born with it] so I try to keep my heart
rate at or below 160 bpm. 150 - 160 is the fat-burning zone so that's really the safest, most effective level
for the average person's fitness needs.
Diet? I don't count calories. I eat two small-ish meals a day; animal protein heavy. As low in carbs as
I can keep it. I try to NEVER double-up on starchy carbs. [Bread AND rice, Bread AND potatoes] *no-no* lol
I usually keep bread to the occasional sandwich or pizza. Rice is my go-to carb but even that I try to keep
sensible on. You just gotta do what ya can here. Don't sweat it or go crazy. Remember, small solid changes
that you can keep up LONG TERM are going to be your winning edge! Cutting sugar as much as you can
will be of GREAT benefit too! It's sometimes my Achilles Heel; but I've got it whupped for the most part! ; )
No need to go strokin' out on yourself! Start slow & easy, build gradually. CONSISTENCY is your war-cry!
