# the Actual Work-Out thread **URL:** \ **Category:** NYSpeed Off Topic\ **Created:** [February 3, 2009, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402 "2009-02-03T12:58:14Z")\ **Posts on this page:** 20\ **Page:** 68
**Author:** ![dubbin91](https://avatars.discourse-cdn.com/v4/letter/d/ecccb3/32.png) [@dubbin91](https://forums.speedlife.net/u/dubbin91)\ **Post date:** [December 16, 2011, 8:14pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1341 "2011-12-16T20:14:03Z")
Anyone have suggestions to a workout for a newbie? Been years since I have been to a gym, and currently about 225lbs and 5’10 and feel it…where do I start? Also that is fat not muscle… ---
**Author:** ![Turbodub](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/turbodub/32/6155_2.png) [@Turbodub](https://forums.speedlife.net/u/Turbodub)\ **Post date:** [December 16, 2011, 9:05pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1342 "2011-12-16T21:05:42Z")
Run a lot and just bust your ass everytime you are going to workout. Best advice I can give. And for using weights and such, light weights and lots of reps. If you’ve ever watched the biggest loser you’ll see all their workout are intense. Intensity burns fat and also switching up your routine. Constantly work all your muscles differently and give them stress. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [December 16, 2011, 10:19pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1343 "2011-12-16T22:19:04Z")
> [@harvboi05](#): > > i was getting bored with doing weighted pull ups, or just pull ups to failure, so i started doing these. i was inspired by jump squats and clapping push ups. > > [https://youtu.be/KiwiRQIP4A4](https://youtu.be/KiwiRQIP4A4) yes. like a boss ---
**Author:** ![ProgRocker](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/progrocker/32/5434_2.png) [@ProgRocker](https://forums.speedlife.net/u/ProgRocker)\ **Post date:** [December 16, 2011, 10:24pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1344 "2011-12-16T22:24:12Z")
> [@deebo](#): > > People who do cardio for fat loss… lol > > lifting burns more calories and will lower your fat percentage and increase your muscle mass more, than cardio. cardio AND lifting is counter-productive as fuck. > > if you want to do cardio, then say you’re doing it to maintain a healthy lifestyle , not to lose fat. there are far superior ways of doing it. Not to knock Cardio, cause it’s still better than nothing, but you’ll notice significant weight loss with weight/strength training. That’s why those menopausal women you see speed walking or walking around the block never lose any weight. ---
**Author:** ![XwalkerX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/xwalkerx/32/7598_2.png) [@XwalkerX](https://forums.speedlife.net/u/XwalkerX)\ **Post date:** [December 16, 2011, 11:42pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1345 "2011-12-16T23:42:02Z")
> [@ProgRocker](#): > > Not to knock Cardio, cause it’s still better than nothing, but you’ll notice significant weight loss with weight/strength training. That’s why those menopausal women you see speed walking or walking around the block never lose any weight. this. im 5’11" and used to be 245lbs of pudge then i started slowly with a lifting routine and ZERO cardio (since bmx pretty much destroyed my knees), now im down to 180lbs and in the best shape ive ever been. some people swear by running or other types of cardio but i just watch what i eat and go to the gym 4 days a week to lift and im good. ---
**Author:** ![RedGoober4Life](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/redgoober4life/32/7610_2.png) [@RedGoober4Life](https://forums.speedlife.net/u/RedGoober4Life)\ **Post date:** [December 17, 2011, 6:12am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1346 "2011-12-17T06:12:57Z")
> [@Fry](#): > > [/COLOR] > [https://youtu.be/Ssvx5OHDSBQ](https://youtu.be/Ssvx5OHDSBQ) > [COLOR=“Silver”] oh. em. gee. ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [December 17, 2011, 8:45am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1347 "2011-12-17T08:45:51Z")
Muscles dictate metabolism, muscles burn, build more, burn more. I have since added a ton more cardio b/c my goals have moved from basic fitness to distance competition. Not for glory or wins, but to just take part. Looking at trying to get a sustainable 50mile mark for running outdoors for mid spring. Then dial in my biking distances as well. Been off the bike for a few weeks but teaching a lot of spin classes in the mornings. Plan to get a few marathons in next year. Finishing in the middle of the pack will suffice, I’m no Ethiopian/Kenyan. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [December 19, 2011, 7:47pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1348 "2011-12-19T19:47:00Z")
I officially started getting my shit into gear thanks to a 45 min phone convo with harvboi05. No more un needed sugars and a bunch of other things that were prohibiting me from losing weight. I made a spreadsheet with various tabs; nutrient info for everything I eat, food cost, food diary, and lifting progress. The holidays are gonna suck but 25 is usually the tipping point for getting fat and 26 is almost 6 months away for me. I’m at 5’9" and 215. Definitely not fat but I have a little pudge I’d like to get rid of. Plus being able to do 20+ switch grip pull ups is definitely on my to-do list. ---
**Author:** ![Minglor](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/minglor/32/7373_2.png) [@Minglor](https://forums.speedlife.net/u/Minglor)\ **Post date:** [December 19, 2011, 7:53pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1349 "2011-12-19T19:53:36Z")
> [@Spam16v](#): > > Brian sounds like you need a notebook. I used to use one, but have since laxed, and just planned my week out in my head. But if you’re out to make big gains, a regiment is key. Absolutely true. I started keeping track of everything when I switched it up, so far so good. ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [December 20, 2011, 3:53am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1350 "2011-12-20T03:53:06Z")
Holidays aren’t all bad, just imagine all the mass amounts of protein ready to eat?? Usually fresh veggies, but watch the carbs. I have one spoonful of mashed w/a dab of gravy & one small roll. No cakes, cookies or pie. ---
**Author:** ![ProgRocker](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/progrocker/32/5434_2.png) [@ProgRocker](https://forums.speedlife.net/u/ProgRocker)\ **Post date:** [December 20, 2011, 3:59am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1351 "2011-12-20T03:59:02Z")
I will take those cakes cookies and pie you don’t eat. ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [December 20, 2011, 7:30am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1352 "2011-12-20T07:30:15Z")
Plenty to go around, Wife made cutouts 2 nights ago, we each had one, decorated, and sent them home with QuattroKrant. We don’t even have sugar in the house… ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [December 20, 2011, 6:42pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1353 "2011-12-20T18:42:36Z")
just joined world gym a few days ago, i was sick of working out alone at work, being around other people motivates me. Now I’ve just been developing a diet, any pointers let me know ---
**Author:** ![Minglor](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/minglor/32/7373_2.png) [@Minglor](https://forums.speedlife.net/u/Minglor)\ **Post date:** [December 20, 2011, 6:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1354 "2011-12-20T18:58:21Z")
I hate new years at the gym. ---
**Author:** ![XwalkerX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/xwalkerx/32/7598_2.png) [@XwalkerX](https://forums.speedlife.net/u/XwalkerX)\ **Post date:** [December 20, 2011, 7:16pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1355 "2011-12-20T19:16:32Z")
it turns into fucking amateur hour… ---
**Author:** ![BigRon](https://avatars.discourse-cdn.com/v4/letter/b/58956e/32.png) [@BigRon](https://forums.speedlife.net/u/BigRon)\ **Post date:** [December 20, 2011, 8:32pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1356 "2011-12-20T20:32:05Z")
Got a couple burnmachine speedbags for Chrismas gifts. They love me over there. Took two weeks off fighting a cold but I am back at it to finish the year strong. ---
**Author:** ![XwalkerX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/xwalkerx/32/7598_2.png) [@XwalkerX](https://forums.speedlife.net/u/XwalkerX)\ **Post date:** [December 20, 2011, 9:08pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1357 "2011-12-20T21:08:26Z")
my routine has gone stale yet again so i think starting as of the new year im going to try this cutting workout i stumbled across… * * * Upper Body Incline Bench Press - 5x12,10,8,6,12 Last Set Superset: Dumbbell Fly Seated Shoulder Press - 5x12,10,8,6,12 Last Set Superset: Dumbbell Lateral Raise Wide Grip Lat Pull Down - 5x12,10,8,6,12 Last Set Superset: Bent Over Barbell Row Close Grip Bench Press - 5x12,10,8,6,12 Last Set Superset: Lying Tricep Extension Barbell Curl - 5x12,10,8,6,12 Last Set Superset: Hammer Curl Lower Body Squat - 5x12,10,8,6,12 Last Set Superset: Leg Extension Stiff Leg Deadlift - 5x12,10,8,6,12 Last Set Superset: Leg Curl Seated Calf Raise - 5x12,10,8,6,12 Last Set Superset: Standing Calf Raise Dumbbell Twisting Sit Ups - 5x12,10,8,6,12 Last Set Superset: Hanging Knee Raise Weeks 1,3,5,7,9: Monday: Upper Body Tuesday: Cardio Wednesday: Lower Body Thursday: Cardio Friday: Upper Body Saturday: Cardio Sunday: Day Off Weeks 2,4,6,8,10: Monday: Lower Body Tuesday: Cardio Wednesday: Upper Body Thursday: Cardio Friday: Lower Body Saturday: Cardio Sunday: Day Off this is going to be a big step for me since i NEVER do cardio at the gym. my knees are pretty much useless from years of bmx abuse so i will have to take it easy at first i suspect. ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [December 21, 2011, 6:20am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1358 "2011-12-21T06:20:43Z")
> [@XwalkerX](#): > > it turns into fucking amateur hour… All the crossfitter’s come out of the woodwork to attack the WOD and try to show off. So much confusion, and it’s not the muscles. Laughed at this one… reminds me of all the guys who work chest 3+x a week. ![http://i.imgur.com/8KNyz.jpg](https://canada1.discourse-cdn.com/flex034/uploads/speedlife/original/3X/1/b/1bb8d676b78693ec12597f69c2e9156c56bc0b2b.jpeg) ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [December 21, 2011, 6:44am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1359 "2011-12-21T06:44:33Z")
Wow, that’s crazy. Looks like two different people. ---
**Author:** ![neonglh](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/neonglh/32/4951_2.png) [@neonglh](https://forums.speedlife.net/u/neonglh)\ **Post date:** [December 21, 2011, 6:55am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1360 "2011-12-21T06:55:50Z")
I do the Insanity workout every now and then, but I use it to supplement my normal free workouts: As many pushups as I can do without stopping - usually around 60 - 81 pullups - both close-handed and shoulder-width situps - military style, using my couch as leverage crunches speed bag - I do at least 5 minutes a day, trying to keep my heart-rate up the whole time heavy bag - maybe another 5 minutes, just to get some more short-burst workouts running - I usually do shorter runs, 1.5 - 2 miles and try to do it in 12 - 16 minutes sprinting - 300m bursts, definitely kicks my ass When I do the gym, I usually work one or two muscle groups, and do a short, hard workout for 20 - 30 minutes. -Mark [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=67) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=69)