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Hackers: Out of shape, little time to work out? Try this.

crossfit.com

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Re: Hackers: Out of shape, little time to work out? Try this.

#11

Post by jeremytliles »

streblo wrote: post #8
johnswamps wrote: post #2

Please 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.

I guess if you're completely unfamiliar with running, lifting, and movements like pullups and pushups, then you should probably start by going to an affiliate where a trainer can start you out on proper progressions, as opposed to learning the movements yourself. But I don't think going from couch-potato to Crossfit is any worse/harder than going from couch-potato to the sorts of low-effectiveness workouts I see out-of-shape people doing at the gym all the time. The key is knowing or getting to know your own body.

Re: Hackers: Out of shape, little time to work out? Try this.

#13

Post by kingkongrevenge »

jeremytliles wrote: post #4
johnswamps wrote: post #2

Please 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 Cross…

I believe splitting things up that much is counter productive. You're better off getting contiguous three and four day periods of rest. The typical human body just isn't made for sustained stress like that.

Also, any approach that turns exercise into some near daily chore is a bad idea. You will burn out on it. Ideally, exercise should be somewhat spontaneous.

Re: Hackers: Out of shape, little time to work out? Try this.

#14

Post by zcrar70 »

In a similar vein, but a little less OTT, you could check out Ross Enamait's site: http://www.rosstraining.com/

It's a pretty good all-round fitness 'program' of sorts, or perhaps more of a collection of exercises, and much less prescriptive than the above. Emphasis is on bodyweight exercises, but not at the expenses of weights training.

Re: Hackers: Out of shape, little time to work out? Try this.

#15

Post by jeremytliles »

kingkongrevenge wrote: post #10
huherto wrote: post #3

Glad 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.

They mix up the movements and there is a rest day every fourth day. If I do deadlifts one day, box jumps and pullups the next, and running/situps/back extensions on day 3, my body can handle it just fine. It beats running or biking every day, and I know plenty of people who do that, putting the same stresses on the same muscles day in and day out.

You have to listen to your body of course. When I first started, sometimes I would take extra days off when I knew I needed recovery time. As with any activity, you have to be smart about what you're doing.

Re: Hackers: Out of shape, little time to work out? Try this.

#16

Post by kingkongrevenge »

jeremytliles wrote: post #15
kingkongrevenge wrote: post #10

Earlier quoted context omitted.

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.

They mix up the movements and there is a rest day every fourth day. If I do deadlifts one day, box jumps and pullups the next, and running/situps/back extensions on day 3, my body can handle it just fine. It beats running or biking every day, and I know plenty of people who do that, putting the same stresses on the same muscles day in and day out. You have to listen to your body of course. When I first started, somet…

It sounds very much like excessive training to me. I bet you could work out a lot less often and your actual performance would measure the same.

Re: Hackers: Out of shape, little time to work out? Try this.

#17

Post by nandemo »

johnswamps wrote: post #2

Please 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…

if your routine doesn't involve doing all of weighted squating, deadlifting, and benching every week, it's a bad routine (for beginners).

Do you have any references for that?

I'd have thought barbells aren't necessary for beginners. Barbell deadlifting seems a bit dangerous for someone untrained.

I have been using dumbbells myself. I gained quite a bit of muscle in 3 months, and perhaps I could lift a barbell now, but certainly not 3 months ago.

Re: Hackers: Out of shape, little time to work out? Try this.

#18

Post by alexgartrell »

Just so you know,

there's no such thing as targeted weight loss

crunches (alone) will not give you abs

resting on the equipment makes you a jerk

you do not need weight lifting gloves (ever)

you don't need a weight lifting belt for upper body or most lower body exercises

leave the sleeveless t-shirt at home

also the short shorts

establish a routine and stick to it; don't skip workouts and don't skip breaks (you'll use it to justify slacking later)

Grunting isn't OK unless you're dealing with more than your body weight

Re: Hackers: Out of shape, little time to work out? Try this.

#19

Post by johnswamps »

nandemo wrote: post #17
johnswamps wrote: post #2

Please 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…

if your routine doesn't involve doing all of weighted squating, deadlifting, and benching every week, it's a bad routine (for beginners). Do you have any references for that? I'd have thought barbells aren't necessary for beginners. Barbell deadlifting seems a bit dangerous for someone untrained. I have been using dumbbells myself. I gained quite a bit of muscle in 3 months, and perhaps I could lift a barbell now, bu…

Read the starting strength book (has 147/154 5 star reviews on Amazon, the other 7 are 4 star): http://www.amazon.com/Starting-Strength-Practical-Coaching-B...

Barbells are only 45 pounds. I can't imagine that anyone would start off deadlifting or squatting less than that. The only exercise that you might need to start with dumbbells with is the press, maybe also bench if you're really out of shape or female. Doing the dumbbell variations of the major exercises is ok, but the reason I didn't mention them is because most people can do 45 pound lifts.

But you're right, you need to be careful to do the lifts right. The SS book is several hundred pages only devoted to the exercises in the program (squats, bench, power clean, press, and deadlift) and is an excellent guide to make sure you're doing every exercise correctly.

Re: Hackers: Out of shape, little time to work out? Try this.

#20

Post by ivankirigin »

chaostheory wrote: post #12

Personally, I like p90x. It's regimented an realistic. There's not that much equipment needed and having it in your apartment kills any excuses related to going to the gym. The only downside is the price of the DVDs.

Try before you buy http://thepiratebay.org/search/p90x/0/7/0
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