Great thread, I'm a strong believer in actively taking care of yourself with exercise and diet. I'm 31, currently at 215lbs. I plan to go up in weight a bit more for the next month or two, and then lean out again when the sun comes back out.

I typically lift 3 days a week, and do something high impact/cardio related 1-2 days a week.

My lifting workouts are very simple, mostly compound exercises with free weights. It doesn't take a huge investment in fancy equipment, just the motivation to do it. For cardio I like to stick to fun stuff. In the cold months it's typically hockey, snowboarding, and heavy bag training. During the warm months it's wakeboarding, biking, rollerblading, and some running.

If you just need to get in shape you don't need to worry about learning some crazy double reversal ascending periodization routine, because it just doesn't matter. Just do something active 3-4 days a week, give yourself time to recover after a hard workout, and stop eating the crap you know that you aren't supposed to eat. Focus on eating lean protein with every meal, and cut out the processed carb loaded foods. A good rule of thumb is to avoid anything with brightly colored packaging or dozens of ingredients that you can't even pronounce. If you are lost in terms of what to eat, start out with the Green Faces diet. It's very simple and instills healthy eating habits that are sustainable:

http://www.t-nation.com/portal_inclu...10-635-01.html

Stick with it and before you know it you will be healthier, feel better, and look better naked.

 

I'm 18 and really like the Men's Health app on the iphone. It's always good to change things up a little with some good new ideas, but at the moment my workouts come from pledging, which pushes me a little harder than a normal workout.

 

Bro, I'd caution you on the amount of cardio that you are doing. The simple analogy being, look at the body of a marathon runner, and the body of a sprinter.

 

30k on my bike again today. Boring I know but that's all the time I have with kids in school and running them everywhere.

 

Heading to the gym again in 15 minutes or so. Here is what I did yesterday:

Upper body push/pull circuit x 3, plus weighted box jumps. Rep count was 15, 12, 9. I took no rest between exercises or sets other than to move to the next exercise.

1-Barbell military shoulder press 135 lbs
2-Kettlebell swing to full overhead extension 44 lbs
3-Dumbell rear flys 35 lbs
4-Medicine ball slam 15 lbs
5-Cable shoulder extensions low-to-high 25 lbs
6-Barbell cleans 135 lbs
7-36" box jumps wearing my steel plates

My heart rate was in the 180s or higher the entire time, and it took me about 25 minutes to complete this due to A-focus on my form and B-I re-did every cheated rep or box jump that I didn't land properly.

 

Yeah, but top marathoners are built that way to begin with and so are sprinters. Their training does affect how their bodies look, but an average overweight guy doing 180 minutes a week on a treadmill isn't gonna turn into a Kenyan marathoner.

Still, if I was training an average person I'd do weights 3x/wk, 2 40 minute LSD and one interval. Less total time spent, probably better results for what they're looking for. 180-240 minutes a week running is a LOT of time, pounding on the knees and so on.

 

33 years old. I was at 235 before p90x and now I'm at 220. I'd like to lean out a bit more and get to 210 (still have a gut piece). I still do p90x, but I play ice hockey on the cardio days (twice a week) instead of doing the cardio workouts. I generally eat a low carb diet consisting of veggies and meats. Overall, I'm very happy with my progress.

 

Did back yesterday and only deadlifts today. It was supposed to be a day off, but I had to do something.

Deadlifts;
Form check in mirror with 45 lb bar only
15x135 (with shrugs built in)
15x225 (with shrugs built in)
15x225 (with shrugs built in)
12x295
10x315
8x365
4x385
2x405

 

20 mile week! Definitely sore, but in a good way! Finally have a rest day tomorrow

 

Good job Gator. Nice to see this was revived...