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re: ******OT Health & Fitness Thread******
Posted on 5/11/16 at 2:37 pm to Old Sarge
Posted on 5/11/16 at 2:37 pm to Old Sarge
Hi all. Old Sarge pointed me this way and I wanted to stop by and introduce myself and give a little history and my current progress.
The day after Christmas last year I was a heavy meal away from 300 pounds. That really broke me. So I decided I was going to do something to stop growing out and start getting fit. I started working out at first just by walking the ramps in my parking garage at work at lunch for 30-40 minutes. I cut my portion sizes down and cut out soft drinks. I only drink on special occasions now like birthdays anniversary etc.
Back in January I knew I would need a goal more tangible than the nebulous get healthy; so I made a deal with my wife. When I get to 240 pounds I get a new hunting rifle. So with that goal in mind I started going to the gym every morning before work to do elliptical work for 30-40 minutes and still do my garage walking at lunch. I am 8 pounds form my 240 goal. Hoping to reach it before the end of the month. However, I don't want to stop there. I really want to get into good enough shape that I can do mountain hunts and other outdoors type stuff. So mu ultimate goal is to maintain between 185 and 200. I want to get there and build good functional strength while doing it.
Does anyone have a favorite plan or program they do that builds functional strength? I'm not really concerned about bulk or size because I don't want to add too much weight. More interested in function endurance and strength. Thanks in advance for any knowledge.
The day after Christmas last year I was a heavy meal away from 300 pounds. That really broke me. So I decided I was going to do something to stop growing out and start getting fit. I started working out at first just by walking the ramps in my parking garage at work at lunch for 30-40 minutes. I cut my portion sizes down and cut out soft drinks. I only drink on special occasions now like birthdays anniversary etc.
Back in January I knew I would need a goal more tangible than the nebulous get healthy; so I made a deal with my wife. When I get to 240 pounds I get a new hunting rifle. So with that goal in mind I started going to the gym every morning before work to do elliptical work for 30-40 minutes and still do my garage walking at lunch. I am 8 pounds form my 240 goal. Hoping to reach it before the end of the month. However, I don't want to stop there. I really want to get into good enough shape that I can do mountain hunts and other outdoors type stuff. So mu ultimate goal is to maintain between 185 and 200. I want to get there and build good functional strength while doing it.
Does anyone have a favorite plan or program they do that builds functional strength? I'm not really concerned about bulk or size because I don't want to add too much weight. More interested in function endurance and strength. Thanks in advance for any knowledge.
1
Posted on 5/13/16 at 8:14 am to AgBQ00
Hey AgBQ00, welcome.
First off congrats on your weight loss, that's an amazing job!
It sounds like you are to the point where you definitely need to add in some weight training. My best suggestion to you is to do a 3 day split of total body workouts. Since you aren't worried about size or bulking, this would be a great way for you to have high intensity workouts, while still getting some of the functional strength. A 3 day split would involve using your major muscle groups every time you work out. It would focus mostly on compound movements(bench press, pull-ups, squat, etc.) and very little on isolation(tricep pulldowns, curls, shrugs, kickbacks, etc. )
LINK
This link has a very common, and very simple split. It is almost all compound movements, while switching up the intensity, and volume.
I would also suggest starting to add in some HIIT cardio sessions. You will see the lbs and fat drop off of you, and the workouts, while brutal, are short and VERY effective.
Great job again, and feel free to ask any questions you may have.
First off congrats on your weight loss, that's an amazing job!
It sounds like you are to the point where you definitely need to add in some weight training. My best suggestion to you is to do a 3 day split of total body workouts. Since you aren't worried about size or bulking, this would be a great way for you to have high intensity workouts, while still getting some of the functional strength. A 3 day split would involve using your major muscle groups every time you work out. It would focus mostly on compound movements(bench press, pull-ups, squat, etc.) and very little on isolation(tricep pulldowns, curls, shrugs, kickbacks, etc. )
LINK
This link has a very common, and very simple split. It is almost all compound movements, while switching up the intensity, and volume.
I would also suggest starting to add in some HIIT cardio sessions. You will see the lbs and fat drop off of you, and the workouts, while brutal, are short and VERY effective.
Great job again, and feel free to ask any questions you may have.
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