Primitive Archer
Main Discussion Area => Around the Campfire => Topic started by: skyarrow on March 11, 2010, 12:38:25 pm
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here is my story back in 04 i dislocated my knee and had to have 70 percent of my maniscuss removed shortly after i went from 180 lbs to 245 in just two months ugg and for the past 6 years have strugld to lose this weight about 5 months ago i tried this thing calld the mens health abs diet and in just 6 weeks i dropd down to about 215 lbs talk about awsome and after the 6 weeks i have takn a break and in the past few months i have continued to shed more weight now i know some was muscle loss but most was fat i am now at 199 lbs and feel rdy to start the final stretch this has been a long battle but it has been worth doing wish me luck and if any one els wants to join in just let me know and i can help point you in the right direction to do this in a safe and healthy way to reach your goals ttyl sterling
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Good luck! My weight gain came with the kids and an outside sales job requiring lots of entertaining...losing it is much harder than putting it on! ;D
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i will keep yall posted through out the weeks and if i can find the old pics i will post them so yall can see the changes
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Great,I lost about 40 lbs 3 years ago and feel better than I have in years, I feel like a lean mean fighting machine. ;) ;) It is tough keeping it off but so far I have managed. :) Good luck on yours.
Pappy
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from what i have read pappy that it takes up to 5 years for your body to get use to the changes thats why people rebound so fast they dont let there bodys take the time to adjust to the changes
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Congrats Sterling, since I quit smoking 2 months ago I've put a few on but heck I needed a few pounds :)
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thnx dana an keep up the good work that u are doing
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well i'm only 26 years old.. yung buck ;) but i have to stay on top of it or i will put it on.
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great job. hardest part is getting started. then its just maintenance to keep it off.
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leapingbare i am 27 i never thought i would have gottn that out of shape at a young age but i did it is odd how it can sneak up on you lol
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Skyarrow, did you really put on 65 lbs. in 2 weeks - or was that a typo? ???
It's awesome that you are working to get it off. I put on about 25 lbs. over the past couple of years because I'm no longer running 20-30 miles per week but I've dropped 10 of that since the new year and would like to get another 5 off while maintaining my muscle. There are so many great exercise programs out there - have you taken a look at crossfit? Some great ideas in exercise science. Get yourself a giant old tire and train with that using different exercises. The sledgehammer is a real workout. Anyhow - congratulations on getting on top of it so it doesn't have long term effects.
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yep i was typing on the cell it was about 2 months lol i will fix the post
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Skyarrow, did you really put on 65 lbs. in 2 weeks - or was that a typo? ???
It's awesome that you are working to get it off. I put on about 25 lbs. over the past couple of years because I'm no longer running 20-30 miles per week but I've dropped 10 of that since the new year and would like to get another 5 off while maintaining my muscle. There are so many great exercise programs out there - have you taken a look at crossfit? Some great ideas in exercise science. Get yourself a giant old tire and train with that using different exercises. The sledgehammer is a real workout. Anyhow - congratulations on getting on top of it so it doesn't have long term effects.
yep i do alot of that at work lol using sledge hammers on thing i like is a thing called movnat check this guy out this is my final goal one day i would love to train with this guy
http://www.youtube.com/watch?v=SKGF-ErsJiI
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Well done Sky' and best of luck for the work ahead of you!! I ain't the most active guy on the planet, partly cos of a dodgy knee but mostly cos I hate sports. I could do with dropping a few pounds though... Maybe taking up trapsing around the countryside, putting the pointy end of arrows into things, will help to trim me down a little.
Though a few steaks of whatever I manage to skewer on the journey might counter the effort ;)
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i could probably stand to put on about 15 pounds. been the same size for the last 10 years. i dont eat a whole lot, my girlfriend can out eat me! but i stay full and try not to eat too much junk food, but dr pepper is my enemy! way to go!
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ok here are the old pics and recent one the first was about 02 fishing at the jettys in Port A the second one me in blue was Dec1 06 i think my wife prego with starleigh my first born and the last was last month at 205Lbs i would have to say its been a long fight but i will get there again ;D
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way to go man. im seventeen and played football sence 7th grade, but the other day i was breaking stuff for fire wood and tried to pick up a piece of telephone pole to drop on the pallet to break it, and i couldnt get it up to my chest. :o ;D
anyway, i know its hard to get back in shape, but if you stick to it the results are oh so satisfying. ;D
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Right on Skyarrow, good for you for the hard push and determination. I have been in that battle myself and I'm finding it harder then it's ever been. I've always been very fit and in excellent shape. I was a gymnast for seven years and competed in college against some of the best. Stayed on daily work outs all my life, but hitting 45 the surgeries started and after seven surgeries in 3 years I'm frustrated with how much I've lost in muscle and have the handles for the first time in my life. I'm now doing physical therapy twice a week and trying very hard to get some tone back but it's been a huge battle. Three back surgeries have left me with constant and often severe back and hip pain. Seems the routine has become therapy then two or three days recovery then therapy ,,,,,,,,you get the picture.
I know I have to push through things, especially with the more sedate life that I am now leading and would like to say thanks for your courage to post the thread. It's encouraging to read that others have and are working toward the same goals and things like what Pappy wrote about feeling better with the weight off are inspirational. I know that once I get back to where I want to be I'll feel better.
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I know how that goes, I was 170# at 29 yo when I broke my leg on the job, then I shot up to 200 in 6 weeks. I had been 200 before, but that was when I lived at the gym, not laid up on the couch. I was 205 when I joined the Army a year later, and they only managed to get me down to 190 in Basic. The rest of the time I've been at least 200, sometimes up to 230. It wasn't a struggle staying around 200 when I was younger, but now in my 40s, it's a little harder. I ran my 2 miles the other day, a full 3 minutes slower than I did when I was 35, but I seem to do the same amount of pushups I always have. Go figure.
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Good for you, keep it up. I went from 140 to 150 when I quit smoking 25 years ago. I've kept that ten pounds ever sense. Never gained anymore either. But I stay pretty active.
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I,m 62 yrs young an luckly never had to watch weight, I go to the gym 3 days a week an I'm trying hard to just keep the strength that I have. I don't think I'm getting any stronger. I run about 2.5 miles on treadmill an work the weights for 30min. My bows all seem to be getting stronger ;D Bob
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I to am 63 and hit the gym three days a week. I do 30 minutes cardio and about 45 minutes free weights and machines. If I remember right it took me six months to learn how to exercise. I've been doing the gym for the past eight years and I can stay with the 30 year olds on our kayak trips. I'm really lucky that our county has a gym five minutes from my house and it's free!!
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Right on Skyarrow, good for you for the hard push and determination. I have been in that battle myself and I'm finding it harder then it's ever been. I've always been very fit and in excellent shape. I was a gymnast for seven years and competed in college against some of the best. Stayed on daily work outs all my life, but hitting 45 the surgeries started and after seven surgeries in 3 years I'm frustrated with how much I've lost in muscle and have the handles for the first time in my life. I'm now doing physical therapy twice a week and trying very hard to get some tone back but it's been a huge battle. Three back surgeries have left me with constant and often severe back and hip pain. Seems the routine has become therapy then two or three days recovery then therapy ,,,,,,,,you get the picture.
I know I have to push through things, especially with the more sedate life that I am now leading and would like to say thanks for your courage to post the thread. It's encouraging to read that others have and are working toward the same goals and things like what Pappy wrote about feeling better with the weight off are inspirational. I know that once I get back to where I want to be I'll feel better.
NP Keenan and thanx for the nice words keep up your hard work i know you can do it as time heals all wounds :)
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Congratulations, Sky arrow. That is great. :o One of the biggest contributors to weight gain, and diabetes, and other health problems is High Fructose Corn Syrup. Don't eat anything that has it as an ingredient. It also causes high amounts of uric acid, because this is not like ordinary sugar, it vastly different. It it is metabolized differently, and in this metabolizing, it produces uric acid. Uric acid is a natural byproduct of food processing in our body, as waste. Too much uric acid causes all kinds of problems, and damages to our vital organs. Conversely too little, and it also causes problems. At about 3-5.5 millegrams per deciliter, it is healthy, and actually acts as an antioxidant, but over that lever, it becomes pro oxidant. Animals fed exact amount of calories, but one group getting high fructose , show that the group with high fructose, developed insulin resistance, fatty liver, high triglycerides, signs of inflation, vascular disease, and high blood pressure. Research has shown that fructose actually damages the pancreas, and causes insulin resistance. You get some high fructose in fruits but you also get vitamins, such as Vitamin C, which are antioxidants. Over ripe fruit loses it's antioxidant properties. Also fruit juices, are high in high fructose, because of the loss of the anti oxidant vitamins. Studies with adolescents with high blood pressure, were found to have elevated levels of uric acid. After reducing or eliminating the intake of high fructose, 86% showed great improvement, that continued to improve as their bodies were able to get back to normal. There is of course those that don't think it is as bad, Mainly those associated with the Corn industry, but more and more research, by independent studies, have shown that high fructose is bad news. Anyway, enough of this , just thought it might be beneficial to someone. Bad news is Beer also causes high levels of uric acid. :o So just a few now and then. :( Again congratulation to your recovery, and success in regaining a bit of your youth. ;) Now get out there and bend some sticks! ;D
Wayne
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im only 18 and i dont gain weight real easy but more power to ya man. good luck and keep at it. weight lifting and vigorous muscle workouts are what i do time to time. one good thing is to get into a mindset that allows you to keep your body going when it wants to stop but keep telling yourself that you wont give up. was taught that when i was 7 in football. never give up
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well starting it today i am setting a 8 week goal of losing 10 Lbs of fat and gaining some lean muscle. going to be doing this 3 days a week of weight training every other day here is a rough plan
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Saturday: Cardio Interval
Monday: Workout B
Wednesday: Workout A
Friday: Workout B …. And so on.
i will be combining a workout i found called the Dumbbell Blast from the MensHealth Mag with some body weight exercises and some Movnat stuff i cant afford the gym so my 7 acres is my gym using the world items for my exercise tools lol plus some dumbbells that i have ;)
and here is the dumbbell work out
Workout A
This workout consists of three blocks of exercises: a circuit; a superset; and a movement series.
Rest for a minute or two between blocks. Remember to begin and end workouts with a short warm
up and cool down.
Block 1: Circuit
Do the following three exercises as a circuit: no rest between individual exercises.
Weeks 1 and 2: Do two complete circuits. Rest for 1 to 2 minutes between circuits.
Weeks 3 and on: Do 3 complete circuits. Rest for 1 to 2 minutes between circuits.
Dumbbell Squat with Rotational Press
Stand straight with your feet shoulder-width apart. Hold a dumbbell with both hands at your chest. Squat
down by pushing your hips back until your thighs are parallel with the floor. Forcefully drive up by
extending your legs and rotating your hips to the left and pivoting your right foot, as you raise the
dumbbell over your head and to your left. Rotate back to center while bringing the weight back to your
chest. Repeat the squat, then drive up while rotating hips to the right, pivoting on the ball of your left foot
as you press the weight over your head to the right. Alternate this way for 12 total repetitions.
Dumbbell Plank Row
Set up in a pushup position with your hands resting on the handles of two hexagon dumbbells spaced
chest-width apart. Engage your core and glutes as you maintain a plank position with arms straight over
the dumbbells. Now, keeping your left arm straight to support your weight, lift the right dumbbell up to the
side of your chest. Lower it in a controlled movement to the floor so it can support your weight. Then,
using your left hand this time, row that dumbbell up to the side of your chest. Lower the weight and
repeat, alternating arms for a total of 12 repetitions.
Dumbbell Swings
Set your feet shoulder-width apart and stand straight holding a single dumbbell by its handle with both of
your hands. Hold it between your thighs with arms straight. Bend your knees slightly. Now, bend at the
waist, allowing your hips to shift back and the dumbbell to swing between your legs. Keeping your back
flat, and arms locked straight, swing the dumbbell up by straightening up until your back is in line with
your legs and your arms are parallel with the floor. Bend at the waist again and repeat the swing for 15
total repetitions.
Block 2: Superset
Rest for 30 seconds between the following two exercises.
Single-Arm Overhead Reverse Lunge
Stand straight with your feet hip-width apart holding a single dumbbell straight over your head with your
right arm. Do a reverse lunge by stepping backward with your right foot, bending that knee until is hovers
just a few inches off the floor and bending your left knee to 90 degrees. With the dumbbell still held
straight over your right shoulder, power up to a standing position. Repeat the move for a total of 8
repetitions. Then, hold the dumbbell in your left hand over your head and repeat the back lunge 8 times
with your left leg.
Stop-and-Go Pushup
Put your dumbbells off to the side and assume a regular pushup position with arms about shoulder-width
apart. Slowly lower yourself from the up position until you are halfway to the floor. Hold this position for
two seconds, then lower yourself to just above the floor, hold for two seconds, then straighten your arms
to press yourself forcefully all the way up. Do as many repetitions as you can with good form. Five to 10
reps is a good place to start.
Block 3: Movement Series
Do the following five exercises as a circuit (no rest in between moves). You won’t need dumbbells
for this circuit.
High Knee Run
Run in place fast, pumping your arms and lifting your knees as high as you can while maintaining good
form and speed.
Cross Punch
Assume a boxer’s stance with your fists held in front of your chin and your legs spaced shoulder-width
apart, slightly bent. Punch out with one fist at a time in alternating fashion, rotating your torso as you
punch toward the left with your right hand and right with your left hand. Recoil quickly after each arm
extension and punch with the opposite hand. Do this rapidly for 10 seconds.
Jumping Jacks
Just like your remember from gym class. Begin with your feet hip-width apart and your hands at your
sides. Simultaneously raise your arms above your head and jump up so you can spread you feet
shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat quickly for
10 seconds.
Side-to-Side Hops
Starting with your feet together, push off with your right foot to hop laterally to the left about 3 feet. Land
on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat
hopping side to side for 10 seconds.
Knee Drive with Reach
Stand with feet spread hip-width apart and your left foot a giant step in back of you. Extend both arms
above your right shoulder, then briskly swing them down to your left while you simultaneously raise your
left knee across your body. Reverse the motion, raising your arms over your right shoulder while stepping
back with your left leg. Repeat this movement rapidly for 10 seconds. Then stop, and repeat the exercise
for another 10 seconds, this time raising your right knee while reaching your arms over your left shoulder.
Workout B Part 1.
Do three straight sets of the Dumbbell Thruster, resting 45 seconds to a minute between sets.
Then move on to the superset that follows.
Dumbbell Thruster
Grab two dumbbells and hold them at your shoulders. Spread your feet comfortably, a little more than
shoulder-width apart. Now, sit back with your hips and bend your knees into a squat. Stop when your
thighs become parallel with the floor, then drive up into a standing position. At the top of the move, press
the dumbbells over your head. Lower the dumbbells to your shoulders, and repeat the sequence for a
total of 10 repetitions. Rest for 45 seconds to a minute before repeating the exercise.
Workout B Part 2.
Do the following 5 exercises as a superset, resting 30 seconds between exercises.
Split Stance Dumbbell Row
Stand holding a single dumbbell in your right hand. Take a step forward with your left foot. Bend your left
knee slightly and bend forward slightly from the waist. This is the starting position. Now, using your arm
and back muscles, row the dumbbell up to your ribcage, then extend your arm back down. Do 8 reps
total, then transfer the dumbbell to your left hand and get into the starting position, this time with your right
leg forward and knee bent. Do 8 reps of rows with your left arm before moving on to the next exercise.
Mechanical Change Pushup
Get into a pushup position with your hands spread about six inches apart, slightly closer together than for
a normal pushup, and your arms extended straight. Lower yourself until your chin is about an inch off the
floor, then extend your arms to press yourself back up. Do 4 to 10 repetitions. Next, without resting,
spread your hands to about shoulder-width apart. Do 4 to 10 reps. Finally, spread your hands a bit wider
than shoulder-width apart. Do this last set to “failure,” meaning until you can no longer do the pushup with
proper form.
Shoulder Fly & Bent Over Rear Row
Stand with feet hip-width apart holding a dumbbell in each hand in front of your thighs. Bend your knees
slightly. Now lift the dumbbells up and out to your sides until they reach shoulder height. That’s a
shoulder fly. Lower the weights in a slow, controlled fashion and repeat the shoulder fly for a total of 8
reps. Then, immediately bend forward at the waist, keeping your back flat, not rounded. Allow the weights
to extend your arms hanging beneath you perpendicular to the floor. From this position, swing each
dumbbell out to your sides, raising them to about torso height while squeezing your shoulder blades
together. Lower them slowly under control and repeat for a total of 8 reps.
Single-leg Romanian Deadlift
Stand with your feet together holding a dumbbell in each hand at your sides. Slightly bend your left knee
to raise your foot off the floor. From this position, bend forward at the waist allowing the weight of the
dumbbells to carry your straight arms forward. Stand straight up and tap your left foot to the floor to regain
your balance. Repeat for 8 repetitions. Then repeat the exercise for 8 reps with the right foot bent.
Standing Alternating Dumbbell Curl
Stand straight up holding a dumbbell in each hand at your sides, palms facing the sides ofyour your
thighs. Starting with the right arm, rotate your wrist to palms-up as you curl the weight to your shoulder.
Lower the weight, and then curl with your left arm. Continue in alternating fashion until you’ve completed
20 repetitions. Rest for up to a minute, then repeat the 5-set circuit.
Saturday Workout
20-minute interval cardio workout using the cardio exercise of your choice: run, bike, row, elliptical, etc.
Do some dynamic stretching to warm up before the interval session.
3 minutes -- walk to slow jog
30 seconds hard work at an intensity level of 8 out of 10
60 seconds recovery at an intensity level of 3 to 4 out of 10.
Allow your heart rate to slow back down.
repeat the 30 on, 60 off interval for 4 rounds
60 seconds hard work at an intensity level of 5 to 7 out of 10
60 seconds recovery at 3 to 4 out of 10
Do 2 rounds of this interval
30 seconds hard work at 8 out of 10
60 seconds of recovery at 3 to 4 out of 10
Do 2 rounds of this interval
3-minute cool down slow jog to walk
Workout C
Add this third workout to your rotation during weeks 5 through 8. Workout C is a straight
metabolic circuit of 8 exercises. Do each exercise for 30 seconds then move to the next exercise
after 20 seconds of rest. You will do two rounds of the circuit during weeks 5 and 6, three rounds
during weeks 7 and 8.
Romanian Deadlift to High Pull
Stand with your feet hip-width apart and a slight bend in your knees. Hold a dumbbell in each hand in
front of your thighs. Now, bend forward at the waist while pushing your hips back. Allow the weights to
move your arms forward. Then lift your torso back up to standing position while simultaneously pulling the
weights up to your shoulders in front of your chest. Immediately lower your arms while simultaneously
bending at the waist. Repeat for 30 seconds, then rest for 20 seconds before moving to the next exercise.
Split Stance Curl to Press
Holding dumbbells at your sides, step forward with your left foot into a split stance. This is the starting
position. From here, curl both dumbbells at the same time to your shoulders, then press them overhead.
Lower the weights to your sides, and repeat for 15 seconds. Next, move your right foot forward and
repeat the exercise for another 15 seconds.
Dumbbell Row
Stand with feet hip-width apart, dumbbells in each hand at your sides. Push your hips back and bend at
the waist slightly. This is the starting position. Now, raise both dumbbells to your ribcage while squeezing
your shoulder blades together. Lower the weights and repeat for 30 seconds. Rest for 20.
Iso-Hold Squat
Put the dumbbells on the floor; this move is done without weights. Stand with feet spaced a little wider
than your shoulders. Now bend your knees and sit your butt back into a squat. Instead of pushing up out
of the squat, stay there with thighs parallel to the floor for 30 seconds. If you can’t hold for 30 complete
seconds, go as long as you can, stand and shake it out and get back into the squat. Do this as many
times as it takes to complete 30 seconds total. Rest for 20 seconds.
T Pushup
Get into a pushup plank with your arms extended straight below your shoulders. Lower yourself then
press yourself up as in a normal pushup, but when your arms are extended straight rotate your body left
and lift your left arm to point toward the ceiling. Hold that position for a second, then drop back into
another pushup. This time when you push yourself up, rotate right and raise your right arm toward the
ceiling. Do as many as you can with good form. When you start to lose form, stop and rest. Then continue
for a total of 30 seconds. (Note: if this exercise is too difficult, elminate the pushup and simply do the T
from the top pushup plank position. Alternate doing Ts with both arms.
Glute Bridge
Lie on your back with knees bent. Dig your heels into the floor and raise your toes up toward your shins.
Engage your glutes and raise your torso off the ground so that your back is straight from shoulders,
through thighs to your knees. Release down, then squeeze up and so on for 30 seconds.
Dumbbell Woodchopper
Stand with feet shoulder-width apart holding a single dumbbell in both hands in front of you. Now, bend
your knees and rotate your body to the left while moving the dumbbell to the outside of your left knee. As
you press up into a standing position, rotate your body right and press the dumbbell over your right
shoulder. That’s one rep. Continue chopping down and up, quickly but in control for 15 seconds. Then
repeat the exercise for another 15 seconds, this time rotating down to your right while bending your knees
and chopping the dumbbell down to outside of your right knee. Reverse the motion as you stand and
rotate left and press the dumbbell over your left shoulder. Rest for 20 seconds.
Rolling Side Plank
Get into a side plank position. Lie on your right side with legs out straight, stack your feet and brace
yourself on your right elbow and forearm. Raise your hips off the floor using your obliques so that your
body is in a straight line from your feet to your head. Hold in the up position for a second or two, then roll
over onto your left side and drive right into a left side plank—bracing yourself with your left elbow and
forearm, your right foot stacked on your left. Continue holding the plank and rolling onto alternating sides
for 30 seconds.
wish me luck
sterling
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a lot of good stuff there. ive done alot fot hat myself too man. should do ya good. stairs are another good thing to do. i boxed for a couple months and just those couple months got me into pretty good shape and i learned how to fight too
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a good way of determining your workout level is to add up the total weight lifted. I usually lift a little over 41.00 lbs in my standard workout. Example: dumbell curls 40 lbs X 20 reps =800 lbs it adds up quick.
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a good way of determining your workout level is to add up the total weight lifted. I usually lift a little over 41.00 lbs in my standard workout. Example: dumbell curls 40 lbs X 20 reps =800 lbs it adds up quick.
Never thought of it that way that's a great idea
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Holy cow! I'd just quit eating as much If I had to remember that schedule. ;D ;)
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If you are interested in weights that will put your metabolism into overdrive look into kettlebells. It builds warrior strength and cardio rather than the look of a bodybuilder.
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yep those are great i just cant afford them :-[ so i make my own lol thanx for the idea and thats what my goal is is to have a lean muscle body not the bulky bodybuilder one
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Holy cow! I'd just quit eating as much If I had to remember that schedule. ;D ;)
haha well if u did that then that would not be good because you wont maintain the nutrients to sustain the lean muscle that you are striving for ;)
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well got my workout done for today wew that was fun and a challenge i did not realize how much i had lost in strength since my break oh well i will get it back ;)
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one good thing is to get into a mindset that allows you to keep your body going when it wants to stop but keep telling yourself that you wont give up. was taught that when i was 7 in football. never give up
nail on the head there bro. same here, football. my coach always said you mind quits way before you body ever will, and if you can controll you mind, you can get alot more out of you bodie than you think you can. ;D hurts like hell though. :-\ ::)
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man i am feeling it this morning just a little sore that means i did a good job ;D