Hackers: Out of shape, little time to work out? Try this.
1–10 of 25 posts
Re: Hackers: Out of shape, little time to work out? Try this.
#2Please don't do this. If you're going to work out (and you should!), you want to use a real routine. Here's a quick check: if your routine doesn't involve doing all of weighted squating, deadlifting, and benching every week, it's a bad routine (for beginners). Every day that you work out (and you shouldn't more than every other day) should be a full body workout. Skip all that crappy machine work, there's really no substitute for a barbell. I suggest either doing the Starting Strength or Stronglifts routines (google them). Also, don't forget to do research into what to eat. If you're trying to gain weight, eat 500 calories above your maintainence level every day, if you want to lose it eat 500 under.
Don't just make up your own routine. It'll certainly be ineffective and could lead to muscle imbalances and injuries.
Re: Hackers: Out of shape, little time to work out? Try this.
#3Glad you added this link for discussion. I've been curious about crossfit for sometime and I'd love to see HN comments about it. I like that it kind of challenges conventional wisdom.
Re: Hackers: Out of shape, little time to work out? Try this.
#4Please don't do this. If you're going to work out (and you should!), you want to use a real routine. Here's a quick check: if your routine doesn't involve doing all of weighted squating, deadlifting, and benching every week, it's a bad routine (for beginners). Every day that you work out (and you shouldn't more than every other day) should be a full body workout. Skip all that crappy machine work, there's really no s…
I'm not sure what you've written here is entirely in opposition to the Crossfit philosophy, although they don't emphasize bench. I agree that beginners should be cautious about learning the movements properly and scaling.
Crossfit hits all the major groups, but not every day. You might hit squats one day, then the next be doing running and pullups--one group recovers while you work others.
I'm not claiming that Crossfit is perfect for everyone. If you're training for specific sports or for general bulk or for a model's physique with a lot of non-functional muscle, then maybe Crossfit isn't ideal for you. I just haven't seen any better all-around program for a sound athletic base.
Re: Hackers: Out of shape, little time to work out? Try this.
#5Glad you added this link for discussion. I've been curious about crossfit for sometime and I'd love to see HN comments about it. I like that it kind of challenges conventional wisdom.
I liked that as well. Although I am no expert on exercise science, I believe the science behind Crossfit is relatively solid. I've been doing it for about 2 months and it really is the most effective all-around workout I've done. The focus is on functional movements and a mix of strength and metabolic conditioning. And you really only need 30-45 minutes to do a warmup and workout.
That said, there is a somewhat off-putting Crossfitter ethos of overdoing it and injuring yourself, and some of the folks give off a cultish vibe. But if you're smart about learning the movements and knowing your body, I really think it's worth trying. I was skeptical and now I'm hooked.
Re: Hackers: Out of shape, little time to work out? Try this.
#6I've been going to a local affiliate gym twice a week for the past two weeks and am already seeing pretty good results. They had a 75-minute introductory class that taught all of the movements, and they review form and answer any questions before each workout.
It's basically a super intense 15-30 minute workout, preceded by a standard 10-15 minute warmup. For example yesterday was 12 "sumo style" deadlifts, 6 burpees (squat thrusts), 12 pullups, and 6 more burpees, repeated as many times as possible in 15 minutes.
My only complaint is that it's a bit pricey given the level of facilities, but since all of the sessions are small groups with a coach, it's not unreasonable.
Of course if you have a reasonable level of self-discipline (I don't) and room and money for the equipment (I don't) there's no reason you can't do the workouts at home by yourself or with a group of friends.
Re: Hackers: Out of shape, little time to work out? Try this.
#7I've been going to a local affiliate gym twice a week for the past two weeks and am already seeing pretty good results. They had a 75-minute introductory class that taught all of the movements, and they review form and answer any questions before each workout. It's basically a super intense 15-30 minute workout, preceded by a standard 10-15 minute warmup. For example yesterday was 12 "sumo style" deadlifts, 6 burpees…
Yep, expense is one reason I haven't joined an affiliate. Luckily, I'm able to get through most stuff at my Bally's if I go when it isn't crowded, but I've thought about finding an affiliate.
The reason I thought this might be interesting for hackers is because it is high-intensity but fairly low time-commitment, it is effective (results/time), and it isn't boring (lots of different movements to learn).
Also, desk-bound people like programmers tend to suffer from weak posterior-chain muscles, which are emphasized in Crossfit.
Re: Hackers: Out of shape, little time to work out? Try this.
#8Please don't do this. If you're going to work out (and you should!), you want to use a real routine. Here's a quick check: if your routine doesn't involve doing all of weighted squating, deadlifting, and benching every week, it's a bad routine (for beginners). Every day that you work out (and you shouldn't more than every other day) should be a full body workout. Skip all that crappy machine work, there's really no s…
I agree that Crossfit is not a beginners routine, so the title of this post is possibly misleading. That being said, Crossfit is a great routine for someone who is already in decent shape (looking to get in better shape) and doesn't have hours to spend in the gym. I've been doing Crossfit (not religiously, but as much as I can) for about a year now, and not only does it get you in great shape, but it's fun.
Re: Hackers: Out of shape, little time to work out? Try this.
#9I do not use crossfit (yet) but a friend of mine with serious fitness requirements for his day job (firefighter) does use it. He takes fitness very seriously, and is quite a fan of crossfit.
If you do want to consider doing it, take your time ramping up -- it is very intense.
Re: Hackers: Out of shape, little time to work out? Try this.
#10Glad you added this link for discussion. I've been curious about crossfit for sometime and I'd love to see HN comments about it. I like that it kind of challenges conventional wisdom.
The exercises look OK, but they seem to prescribe near daily workouts? That's pretty stupid unless you're a competitive athlete. It's often stupid even in that case. One or two intense twenty minute strength workouts a week is plenty if you're doing it right.
Sustainably working out hard three or more times a week and benefiting from it requires somewhat rare genetics or growth hormone and steroid injections.