What can be done in 4.5 months?

[Sharkhog]

I know this is going to sound bad, but hear me out.

I have been wanting to get my butt in shape for a while now. I started hitting the gym regularly back in January of this year. I did legs so hard one day that i didnt go back for a week. Unfortunately, I have ZERO excuses, but I faded out and have only been going around twice a week now. Here is my problem, and my goal.
1st: my 20 year reunion is coming up mid September. I want to lose the belly and at the very minimum try and add whatever I can to my arms and chest between now and then.

Here is my question... What kind of a routine would give me the best results? a 3 day or a 5 day workout? I know that if I focus and especially diet correctly, I can get some decent results. I am currently around 190 pounds, 5' 8", 38 yrs old.

Any thoughts?

[windsor88]

Well you will not see any major size improvements in 4.5 months.  That takes years of dedication.  I would concentrate on Cardio as your main objective to shed the weight.  6 days a week. Still lift but not to the point where you can't move.  Get some Vasopro and caffeine.  Take it 2-3 times a day.  Once before morning Cardio session of 45 minutes, Once a few hours after cardio and again before your evening weight workout followed by cardio again.  Also your diet must be in check of course. You will be looking VERY fit in 4.5 months.  Not a massmonster but what the hell...it's not like you are going to your reunion with a wifebeater shirt on.

good luck

[overcome]

i would start with a three day a week with cardio every day for the first month or 6 weeks to get in better condition.  after that i would go with 4 or 5 days a week lifting.

first month to 6 weeks you would train
day 1-chest & back
day 2-cardio
day 3-legs & calves
day 4-cardio
day 5-shoulders & arms
day 6-7 cardio
all lifting days with lighter weight high reps(10-15)

once your body can handle more you could switch it up, but first you need to make sure your tendons are stronger and form are perfect on your lifts.

[Sharkhog]

Thanks for the tips. I'll start some cardio first thing in the morning. Now I need to study up on eating right.

[Hedgehog]

You can whip yourself into fairly good shape in 4.5 months.

Main objective is to avoid injuryfree.

So I suggest low-impact cardio such as recumbent bike or excersise bike, instead of a treadmill.

Try this:

Three cardio sessions a week, two of these being regular 45-50 minutes low intensity. The third one being a High Intensity Interval Training session (HIIT cardio).

You could try the Max-OT HIIT, where you work all-out for one minute, then rest for one minute. The whole workout is 15 minutes, so there is 8 work intervals.

On three of the non-cardio days: Lift weights. I don't have too many recommendations, but I would tell you to include big compound excersises as squat, incline benchpress and dumbbell rows.

If you are only going to do one excersise: Squat. And squat really deep, so deep that your hamstrings literally touches your calves.

It will build muscles all through your body, help posture.


And finally, you will have one day of rest. This day, you can either completely hang back, or take a light short walk (as in 15-20 minutes) in order to speed up recovery.


If there are any words or terms you don't understand, try google it, and if that doesn't clarify things, ask here.


-Hedge

[pumpster]

The time frame's not an issue, you can get in much better shape in 3-4 months. The bigget factor's your motivation. Takes the discipline to eat better starting with lower carbs, and the willingness to do cardio on a regular basis with some weights thrown in as well. The more cardio the better - 5/6 days a week ideal.

[triple_pickle]

good diet, throw in some cardio, but a good diet is most important.  you can lose a lot of weight in 4.5 months.

did i mention a good diet?

[Sharkhog]

Thanks everyone. Reading between the lines, I think you are all trying to tell me something about a diet? hmmmm

[overcome]

Thanks everyone. Reading between the lines, I think you are all trying to tell me something about a diet? hmmmm

actually i just said cardio and basic lifting, you already said you were getting on a good diet

[jpm101]

I'm assuming your a male who is concerned with his butt? I also assume that you do not want to get in top, all around  BB'ing shape, but do wish to add some muscular size to the arms and chest (is the reunion is pool party?). I assume you also want to impress folks that 20 years has been kind to you. (have not been to my 20th yet, but have been told that the size of your wallet and status of your profession will cause more attention that the fitness of your body) Well all of this can be more than possible with-in a 4.5 months. And you do not have to make every training session torture or every cardio workout a endless marathon. Improved muscle size and fat loss can happen rather quickly, if your training and recovery time are in balance. It does not take years, for most people.

With regards to cardio: You might consider the Tabata protocol, which can challenge the aerobic and anaerobic abilities.  Giving benefits to both with regards to superior fat lose and muscle recovery, both at the same time. You are training the CNS, in so many words, with this very intense form of exercise.. The base of this is 20 seconds on intense effort and 10 seconds of rest followed by another 20 second effort, etc, etc, etc. Each 20 second effort and 10 second rest period is a set. Usually four to six sets a Tabata workout. Eight sets seems to be the max in any workout. And usually 2 to 3 times a week. Spinning offers the best avenue but stationary bikes, reclines, jumping rope, rowing machines,etc can be good. Even punching a heavy bag for 20 seconds can work. Twenty second sprints (or hard running) can be applied to this system. Actually just about anything that require short, intense effort seems to work.

Lifting programs should also be short and to the point, with exercises directed to compound movements, show the possible best results. Hold the workouts to 3 a week for muscle gains. I have seen many men and women make very good results with a upper body workout (chest, back, delts, arms) on Monday and friday and hitting the lower body on wednsday (legs, calves, abs). The following week that is reversed with monday and friday being lower body work. And wednsday being upper body work. Full body workouts offer another way for max gains in a short period of time. But remember again, short, brief and to the point workouts.

Try controling the carbs , with the target view of getting 100 grams a day. If results are still not to your liking ,than reduce the carbs down to between 40 and 60. Do not go below the 40 gram a day mark. Please avoid using  Vasopro, too much caffeine or anything else of like matter. These are for the extreme BB'ing who's system can handle these stronger supplements. Not designed for the average 38 year old guy  who just wants to get into decent, and impressive, shape. Good Luck.

[Sharkhog]

More like I am concerned with my gut. I was considering Atkins to drop a quick 20 pounds, then star a diet. I have decided that an overall diet approach is better now and in the long run.

I went to the gym this morning and did a few short sets.
bench press ~ 3 sets @ 10 reps
incline bench ~ 3 sets @ 10 reps
french press ~ 3 sets @ 10 reps
triceps pulldowns ~ 3 sets @ 10 reps

Then I hit the exercise bike and did a 12 minute set where I alternated as mentioned in a post above... 20 seconds high intensity followed by 10 seconds of slower pace. That worked well, and I feel nice and awake. I just need to be disciplined and go every day.

[jpm101]

Sharkhog: With Tabata you do 20 seconds of max effort and 10 seconds complete rest, not at a slower pace. If you did 12 minute sets the first time your tried this method, than you are a world class athlete. Or else your not giving enough intense effort. Most top trained athletes do between 6 to 8 sets max in any training session. The good thing about this method is that your body is geared to burn fat (even during the day) at a much higher rate than doing endless cardio sessions.

Any one can apply this type if interval training to squats, DL's, cleans, etc with outstanding results. Unheard of stamina (endurance & strength) is the result. As suggested above, many top sport people choice this training method, from time to time. Good Luck.

[Hedgehog]

Sharkhog: With Tabata you do 20 seconds of max effort and 10 seconds complete rest, not at a slower pace. If you did 12 minute sets the first time your tried this method, than you are a world class athlete. Or else your not giving enough intense effort. Most top trained athletes do between 6 to 8 sets max in any training session. The good thing about this method is that your body is geared to burn fat (even during the day) at a much higher rate than doing endless cardio sessions.

Any one can apply this type if interval training to squats, DL's, cleans, etc with outstanding results. Unheard of stamina (endurance & strength) is the result. As suggested above, many top sport people choice this training method, from time to time. Good Luck.

I do Tabata from time to time. I'm usually feeling the blood taste in my mouth by the 3 minute mark.

Works best on the Rowing machine in my experience.

Never tried front squats, although I've heard they're supposed to be good, as well as deadlifts.

I try avoiding slow fiber conversion, that's the reason.

-Hedge

[jpm101]

HedgeHog: Yes, people do forget about a rowing machine, like a well balanced one, for outstanding cardio & fat burning conditions.  The original PHA system is still an great way to gain stamina, also. A problem with front squats, for some, is that the breathing tends to become restricted after a few sets (with the bar resting on the front shoulders). In a Tabata or other interval training methods, this can only defeat the main purpose of keeping a steady breathing pattern. I have used the SLDL with very good results. If any guy thinks he's all that, than have him try power cleans with the Tabata protocol. Separates the real men from the little boys right away. Even 18-20 reps of just regular cleans (or snatches) is a challenge for most. Good luck.

[Big N]

I know this is going to sound bad, but hear me out.

I have been wanting to get my butt in shape for a while now. I started hitting the gym regularly back in January of this year. I did legs so hard one day that i didnt go back for a week. Unfortunately, I have ZERO excuses, but I faded out and have only been going around twice a week now. Here is my problem, and my goal.
1st: my 20 year reunion is coming up mid September. I want to lose the belly and at the very minimum try and add whatever I can to my arms and chest between now and then.

Here is my question... What kind of a routine would give me the best results? a 3 day or a 5 day workout? I know that if I focus and especially diet correctly, I can get some decent results. I am currently around 190 pounds, 5' 8", 38 yrs old.

Any thoughts?

Keep it basic, do not rush yourself just because you have your 20yr reunion coming up. Why? Because it'll start affecting you mentally and tear you down because you might think most of the time "i'm running outta time and i haven't progressed too much". I'd say start cleaning up your diet 1st, then start doing HIIT cardio, and then proper weight lifting.