Help me get a routine together.

[GrooveChampion]

So all I got so far is:

 

Joint Rotations

 

Warm-up

 

Blank (Streching)

 

Crunches

 

Push-ups(Working there anyway)

 

I need help with streching and bodyweight exercises. I don't need muscle mass. I am mostly swedish so i'm pretty much a big tall blond guy. I need more of a weight loss/flexibility thing going on. My diet is good and all. I heard about I think it's called active fitness or something like that where you don't train like a bodybuilder, but train like you want useable strength, i.e. helping move a piano and stuff like that.

 

Thanks, David

[ladyj]

A yoga class would be good for the flexibility aspect, as for weight loss it takes cardio. Running, aerobic kickboxing class etc at least four times per week, and when you have lost what you want to lose then cut back to three times per week. If you have any physical therapist around instead of yoga you can ask them to help create you a stretching routine, that way you know what you are getting if done correctly is not going to injure you.

[GrooveChampion]

Ok. Thanks.

[CapitalKarate]

Why not do the most basic compound weight exercises? Benchpress, squat, and deadlift. Done correctly (I'm still trying to find out which is that way though) you won't gain mass, but you will gain strength. Plus the 3 exercises that rely on body weight as resistance work really well too, push ups, pull ups (not chinups), and dips.

[GrooveChampion]

What is the diffrence between pull-ups and chin-ups?

 

I guess I should have mentioned earlier that money is tight (Restoring a '73 Charger this year) and can't really afford much. So any tips on streching would be appreciated. Thanks.

[CapitalKarate]

Pull ups use an overhand grip (palms away from you) chin ups use an underhand grip (palms towards you). Chin ups are easier because you use your biceps more to pull yourself up, whereas with pull ups, due to the position of your hands, you can't use your biceps, so you have to rely more upon your back and lats to do each rep.

[Hudson]

Do bodyweight and isometric exercises. It's free (Unless you count the taxation on your body), and I believe that between the two they can give you the strongest foundation as far as muscle endurance goes, as well as being quite strong pound for pound.

 

Heres an easy bodyweight routine:

 

Week 1-4:

 

3 sets of 30 pushups

 

3 sets of 50 crunches

 

3 sets of 30 leg raises

 

3 sets of 30 free squats

 

X sets of X amount of chins (Until you get to 50)

 

Week 5-8:

 

3 sets of 50 pushups

 

4 sets of 50 crunches

 

4 sets of 30 leg raises

 

3 sets of 30 squats

 

x sets of 5 wide grip chins (until you get to 50)

 

Weeks 8-12:

 

3 sets of 50 pushups

 

1 set of 30 triangle pushups

 

5 sets of 50 crunches

 

5 sets of 50 leg raises

 

5 sets of 50 Squats

 

5 sets of 10 wide grip chins

 

After that you should be able to play around with what works best for you, also cardio (swimming, running) would help out alot.

 

As for isometrics, you'll have to search google for that, I can't list them off the top of my head.

[GrooveChampion]

Thanks man. I was thinking about getting a punching bag (there's a really nice #70 canvas bag for $65 at the Gart Sports.) and going all out on it for 5 minutes or so. I read that is a great cardio workout.