Questions and advice about workout routines.

  • Posted by a hidden member.
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    Jan 06, 2011 5:49 PM GMT
    Awhile back I bought a Bowflex since I live 40 miles from the nearest gym, in a very rural area. I finally got it set up and started using it in November.

    I stopped smoking in 2002, and went from 185 lbs to 235 lbs almost overnight... or so it seems.

    So... I had started to lose some weight. I got down to about 220. After beginning exercising in November, I'm now down to 205 and hopefully will lose more.

    For intro to cardio, I bought a quality jump rope and am trying to use it to introduce me to HIIT on days 2, 4, 6. I also try to run on those days... but not being used to it, I'm not running very far. lol Until my legs and lungs are exhausted. lol

    I've been following a routine from an iPhone app called iFlex that is for Bowflex machines.

    Here is the routine that I am following:

    Days 1, 3, 5:

    Iron Cross
    Lat-bar Pulldown
    Low Back Extension
    Row
    Straight Arm Pulldown
    Bench Press
    Cable Cross
    Cable Punch
    Incline Chest Fly
    Hi-Lo Scoops
    Chicken Wings
    Shoulder External Rotation
    Front Shoulder Raise
    Shoulder Internal Rotation
    Lateral Shoulder Raise
    Rear Fly
    Scapular Retraction
    Shoulder Extension
    45 Degree Tricep Extension
    Standing Bicep Curl
    Wrist Extension
    Wrist Curl
    French Press

    Day 2, 4, 6:

    Leg Adduction
    Leg Abduction
    Calf Raise
    Donkey Kick
    Weighted Front Squats
    Leg Extension
    Leg Curl
    Cable Crunch
    Cable Oblique Crunch
    Cable Reverse Crunch
    Wood Chopper

    I know that some of these exercises probably have different names from what Bowflex and/or the iFlex app call them, but not being too familiar with gyms, I don't know what they would be called in a gym environment.

    My questions:

    1. The order they are listed are the order I perform them. Does that look okay? Or would y'all suggest a different order?

    2. Would y'all recommend dropping or adding any additional exercises?

    My goal is to lose body fat, then tone, and then build muscle. I have to remind myself that I am almost 50 and I'm not sure how much that will affect my goals.

    In addition to the exercises, and intro to some cardio, I have also gone for eating small meals once every three hours instead of 3 large meals per day. I get up each morning by 4:30 or 5:00 am. I begin my meals at 6 am with one serving of oatmeal. I try to do my exercises to be finished up by 9 am and then I have one or two eggs, one slice of toast with peanut butter, and a small glass of orange juice.

    In addition to everything, I do get some exercise since I'm a farmer/cattleman.

    I guess I just need to know if I am on the right track or not and what I should or should not change. I've read enough of the forums to know that I can get good practical advise here

    I appreciate the help. Thank you,
    Paul
  • Posted by a hidden member.
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    Jan 07, 2011 12:26 AM GMT
    My reply may not answer your questions directly, but it contains my best advice. You're doing too much each day. And too many days. Since you're just starting out, you may want to pick six weights exercises that'll cover off all your major body parts. For instance, two for legs, two for arms and shoulders and two for chest and back. Add some core work like crunches.

    Do that 3 days a week. On the two interspersed days, do just cardio, or maybe cardio and some ab/lower back work -- crunches, back extensions, maybe som simple balance work (sit at the end of your bowflex bench, raise one foot up and hold it for 5 second, then repeat with the other foot. Start seeing how long you can hold the foot up.

    That's five days. Gives you two days of rest for your muscles to recover.

    You could, alternatively, split your weights work into three days another way, say, six exercises for legs one day, six for back and chest another, six for arms and shoulders on the third. There are other mixes that some guys like. I think you'll find some good beginner routines on this site, and on other sites you can google, too.
    Cheers and best luck! You've made the right decision.
  • Posted by a hidden member.
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    Jan 07, 2011 3:00 PM GMT
    Thanks for your reply. I appreciate all the help and advice I can get.
  • justinlee86

    Posts: 501

    Jan 07, 2011 3:04 PM GMT
    I would like to agree...you are most def. doing way to much each day. also for cardio I like to split in half and change it up. Human bodies are phenomenal at adapting to new environments. So by keeping your body guessing you will burn more. One more tip..change up the reps...
  • Posted by a hidden member.
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    Jan 07, 2011 6:24 PM GMT
    Thanks again.

    So... if I need to eliminate some of the exercises, which would y'all recommend I eliminate?

    Justin, when you say "change up the reps", ... in what way?

    Like I said, this is still fairly new to me.

  • justinlee86

    Posts: 501

    Jan 07, 2011 6:31 PM GMT
    well you can work muscle groups and separate the exercises that way.

    To the rep question....dont always do 10 reps...do 12, then 11, then 14 just so your body doesnt get used to it.
  • Posted by a hidden member.
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    Jan 07, 2011 7:21 PM GMT
    PaulNKS saidThanks again.

    So... if I need to eliminate some of the exercises, which would y'all recommend I eliminate?

    Justin, when you say "change up the reps", ... in what way?

    Like I said, this is still fairly new to me.



    Here's a decent sample from this website:
    http://www.realjock.com/workout/1057/

    In fact, the site has several good routines to try. Go back to the main page and clock on workouts. The one I listed above is a beginner 12-week workout.

    Also, your bowflex must have come with some recommended starting routines?
  • Posted by a hidden member.
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    Jan 07, 2011 7:33 PM GMT
    I started on a bowflex as well. It works great for a while, but you'll soon find that you need the additional 100lbs of rods for it to continue being effective, especially for exercises like the lat pull down. You can find them for about $100 and while it's overpriced, it's completely worth it.

    After doing the beginners routine, and getting the rods I tailored my routine to 3-4 compound exercises each session, three sets each, three days a week, and kept the rep range from about 8-12, and got further results.

    Good Luck!
  • Posted by a hidden member.
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    Jan 07, 2011 10:24 PM GMT
    DelisleGuy said

    Also, your bowflex must have come with some recommended starting routines?


    Actually, no... I bought it on eBay. lol

    I understand about the reps now.

    Thanks for the suggestion on the 12 week workout. I can also see that I will have to go through and find the same exercise that corresponds with the Bowflex.

    I already knew I was going to need the additional rods. They can be bought from Bowflex for $99. I look elsewhere for them as well

    I appreciate the input... thank you again.