Quote: (01-04-2015 09:08 PM)ColSpanker Wrote:
Think I'm going to try the Ice Cream 5X5 program and see where it takes me. Also downloaded a program to track the calories in what I eat, I've hear those are a good idea.
The only thing which puzzles me about all the programs suggested it that none of them have separate cardio routine. I can understand getting rid of the treadmill, but what about the elliptic and stationary bicycle?
Thanks for the input!
5x5 is a solid starting place. You can go on for years with it (as a novice) ! (+ minor modification to avoid burn out and stagnation).
But mind you that after you reach a resonable amount of muscle mass (that will burn calories even when you sleep, passive-loss-of-weight) then you will have the means (enought muscle) to switch to higher repetitions 10-15- MAAAAXIMUM 20, NEVER more than 20, and thus burn calories somewhat faster.
I am not trying to confuse you. By doing 5X5, which is very good in your situation, you are laying the ground work for later on. Yes you will need to, and will change the exercise routine, but LATER. For now your body is getting enought stimulus just by doing something new.
And once more, please consider that this is a LONG term investement. By doing 5 reps, you can grove proper motor pattern, exercise form + as I said, muscle growth that wll help you later on.
Don't hurry to change from 5x5 to 3-4X10. The difference in calories burned is small FOR you right now (from your description).
Also in the case of running, even running might not burn in the post exercise so much, if you do not do it with enought intensity.
I don't know the stats for 50+ years, but if a 20 y/o healthy male runs 100 in more than 14 secons, it is exercise of medium intensity, so...it will burn little calories post exercise (where miracles hapen).
I am sorry to have not said in my suggestion that the 800/400/100 m, hill sprints or car pushes are A TRAINING session in themselves.
So you could do, in a week:
2 full body workout 5X5 A)lift B)press C)pull
1 or max 2 RUNNING/PUSHING training sesion.
Once more, if you don't have enought speed in the runs it might be tehnique (it is if you jump in speed after 4-5 training sesions) it might be force and power (if 8 training sessions pass, and no visible time improvement). In the latter case, concentrate more on strenght gains and after some months start re-increase the number of running sesion.
+Cardio can be and should be (the best form) any exercise that involves a lot of muscle (carries, pushes, puls, swiming) and if possible something fun, competitive maybe. The former because involving a lot of muscle at the same time has the effect of burning more calories than the total sum of the parts (the sum of calories burned by working the muscle individualy).
And the latter because even thought X is 10% more efficend then Y. It's horrific to do X, and in the long rung 99% of people quit if training sucks ALL the time.
And again you doctor is right. The biggest fight is the kitchen.