We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Image:My selfie just to show how buff I have become with my program after almost two years.
We dare not presume to tell our smart readers what to do to build and maintain fitness. We are telling you what we do, based on our research and the advice from our very stable genius trainers.
This is not about fat loss. That is nutritional. This is only about building and maintaining full functionality despite the efforts of Father Time (patriarchal, isn't that?) to destroy our bodies, spirits, and minds.
Monday: Hour of powerlifts and weights, #1 sequence Tues: Met Con (calis/cardio) class Weds: 60-80 mins mostly calisthenics, or "technical" training* (at least half of my list) Thurs: Powerlifts and other weights, #2 sequence Fri: 1/2 hr HIIT cardio (elliptical, treadmill, stair machine, ski erg,or row erg) and 1/2 hr "technical" Sat: Tough calis class, or another half of my technical, or a long hike Sun: 1 hr long/slow* before church
No program is perfect, but this at least covers all the bases of strength, calis, and cardio. Biggest challenge is keeping one's weight increasing a bit in a relentless program like this.
Note: doing the same thing any two days in a row is not a good idea, because weights need recovery, and the same cardio becomes too efficient to be effective. Need to keep your adaptation off-balance. I alas have no sports this winter, for various reasons.
Asterisks below the fold -
*1: What I put in this "technical" or random category are things like curls, pushups, body-weight squats, inclined pulls, jump rope, jumping squats, box jumps (these are great explosive things), hangs/pull-ups, roman chair, ab things and planks, farmer walks, step-ups, weighted lunges, wall ball, ball slams
*2: Long/slow. AKA "Active recovery". Often considered optional but I find it a good form of active recovery for a day without a long hike or some other form of vigorous outdoor activty. Relatively comfortable aerobic exercise, just to keep your body moving but without high intensity - just high enough to feel some fatigue after one hour. Some elliptical, some treadmill, bike, some stair machine. Some jump rope to practice my new moves.
David Goggins is a retired Navy SEAL and former USAF Tactical Air Control Party member who served in Iraq and Afghanistan. He is an ultramarathon runner, ultra-distance cyclist, triathlete and world record holder for the most pull-ups done in 24 hours.
I have been lurking here for years but I just have to check in to let you know that I have been inspired again and again by this exercise thread. I am 72 and retired and was headed down a pretty lethargic path until I started reading your posts. I'm still not great but I bought a squat rack and weights and I lift weights twice a week and jog twice a week and on week days I walk the dog for an hour. Thanks for these posts, I really need them
Your post were / are part of what got me back to losing weight and exercise. Well, that and my fat ass could barely get off the couch, and I have always been active, but am a self admitted food junkie.
Anyway, I have lost about 45 lbs, visceral fat - 6, body fat - 12. In the winter months (SW FL), I grill 3 times a day. Summer months, 4.
Thanks for the inspiration.