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Gauging Interest in a Weight Loss Challenge.

hawklet00 said:
sorry for the wall of text, but here it is (with a description of each part). The weights I have are where I was at when I shared this with a friend.

Day 1: Arms
Single Arm Cable Curls (Palm-Up) 15 lbs 3x10 each
These are basic curls, done on a machine but can be done with dumbbells too. If using a machine, put the pulley at floor level

Single Arm DB Hammer Curls 15 lbs 3x10 each
These are curls with dumbbells, palm is perpendicular to the floor

Cable Tricep Pushdown (Rope) 35 lbs 3x10 This is one on a machine with a rope attachment or with resistance bands. Put the pulley above your head and pull down. As you are pulling down you spread your hands out a little

Tricep Dips 3x10
50 Sit-Ups
30min Walk
Set the elevation to 3% and start at 2 mph. Try to keep your heart rate in the fat burning range

Day 2: Chest
Dumbbell Bench Press 35lbs 3x10
Keep the bench flat and use dumbbells. This is essentially like a bench press without the bar. You are not using the bar so you really isolate your chest

Dumbbell Incline Bench Press 30lbs 45deg 3x10
Same as above but at an angle, 45 degrees

Cable Flies 20lbs 3x10
This is done on a machine or with resistance bands, with the same attachment for the SA Cable curls. You will set the pulleys at shoulder height with your back to the machine and with arms extended you will give yourself a hug. if you cant use cables, there may be a machine that will do the same thing.

50 Sit-Ups 70lbs
30min Walk

Day 3: Back
Cable Lat Pulldown 90lbs 3x10

Dumbell Row 25lbs 3x10
You will need a bench. You will put the knee of the opposite leg of the arm you are lifting with on the bench and the other foot on the floor. Your back will be parallel with the floor with your arm hanging down and pulling up to your back (the movement is like you are starting a lawn mower). here is another video:

Single Arm Cable Row 20lbs 3x10 each
Similar to the cable files, except you will be facing the machine, putting the pulley at shoulder level and only working one side at a time. you can also use resistance bands

DB RDL 15lbs 3x10
These are Romanian dead lifts. You will use dumbbells. Rather than try to describe this one, here is a video:

50 Sit-Ups 70lbs
30min Walk

Day 4: Shoulders
DB Shoulder Press 20lbs 3x10
Sit on a bench with the back at 90 degrees. Your biceps will be parallel to the floor and elbows bent at 90 degrees. You raise the weights up and bring them back down to the starting position

DB Front Raise 5lbs 3x10
Use the dumbbells and let them hang down at your side. Raise them in front of you shoulder level.

DB Lateral Raise 5lbs 3x10
Same as above but arms are raised out to your sides at shoulder level

Cable Face Pull (Rope) 35lbs 3x10
Like the cable pull down for your triceps on arm day but you hold the cable palms out with your thumbs down

50 Sit-Ups 70lbs
30min Walk

Day 5: Legs
DB Box Squat 45lbs 3x10
This just uses a box or something you can sit on. Hold the weight at chin level and stand up, putting the weight on your heels.

Leg Extension Machine 50lbs 3x10
This machine you sit in with a pad just under your knees and the pad on the top of your foot. this can also be done with resistance bands

Leg Curl Machine 70lbs 3x10
This machine has a pad that sits at the top of your foot only. this can also be done with resistance bands

50 Sit-Ups 65lbs
30min Walk

Off Days: Walk 60 mins like you do on the lifting days
Click to expand...
Day 6: August West hospitalized. 🤣
 
August West said:
Great post @hawklet00
Click to expand...
thanks! i actually thought the same thing about not making it through it when my friend showed this to me. the great part about this is that you can use and little weight as you are comfortable with when you start out, you dont need to start at the weights that i have listed. there will be bad days and good days, but more good than bad. juts listen to your body and dont over do it.
 
hawklet00 said:
im in to help encourage others. i started the same journey a little over a year ago and am glad i did. i started at 300lbs and not happy with what i could find to wear, the frequent heartburn and pain in my back and knees. Now i am 40 lbs lighter and can fit into lots of stuff i had grown to large for. i think im starting to plateau so i might change to toning whats left. im more than happy to share the workout i have been following if anyone is interested.
Click to expand...
Any tips are always appreciated.
 
Shavin’ Yeti said:
Great idea. I actually started doing daily workouts at the end of July because I had let myself go and put on excess weight. I purchased a NordicTrack elliptical trainer and made a commitment to use it every single day. Today i completed my 138th consecutive day of doing a workout. I’m not obsessed with the number on the scale, I know I’m making progress by how I feel and by how my clothes fit (much looser and more comfortable).
Count me in. This will be another reinforcement for my commitment.
Click to expand...
How do you like this? We were talking about grabbing one.
 
So.... Will this start officially on January 1st, 2021?

I need to do something, I'm very limited healthwise, but I NEED TO DO SOMETHING!
It will have to be just waking and stretching exercises for quite awhile. I have probably 30 to 35 lbs of ugly to drop.

So count me tentatively in, and be gentle, Gentlemen!

Dave
 
Spider said:
Yes. If there is enough interest, and I can get this started in time. But, it will be a multi month endeavor.... and you can join later. It’s built in.
Click to expand...
Thanks brother.
I hope to start this soon, with just my old PT exercises. I really "let myself go" after my cardiologist made me retire, lol. Basic "man being depressed because he doesn't get an adrenaline rush from his job" anymore so sit in my Lazyarseboy and feel sorry for myself.

So I HAVE to build slow. But I'm not ready to quit living so I need to stop dieing if that makes any sense.
 
Thanks everyone! It looks like there’s enough interest to get this going. I’ll look at it again and make a decision tomorrow.


So what are your initial thoughts... 4 months? 6 months? Longer????
 
At least 4 months. If I'm going to do this, it'll take me that long to get going, and I need the accountability. It's really not about numbers for me, but a lifestyle change, if that makes sense?
 
sunnysanity said:
How do you like this? We were talking about grabbing one.
Click to expand...
I really like the NordicTrack elliptical mainly because it is low impact and easy on my lower body. I had a cheaper one many years ago that was just a basic elliptical and it broke after about a year and a half of use. My NordicTrack is built much better and also has the added benefit of the IFit training system integrated in the console. The IFit workouts are the key for me. They have kept me interested and motivated to work out every day. I also know that IFit is also on other brands of ellipticals.
I ordered mine directly from NordicTrack and it took about 5 weeks to get to my door, so if you can find a machine in a store, that would be a better option to get one faster.
 
FarmerTan said:
So.... Will this start officially on January 1st, 2021?

I need to do something, I'm very limited healthwise, but I NEED TO DO SOMETHING!
It will have to be just waking and stretching exercises for quite awhile. I have probably 30 to 35 lbs of ugly to drop.

So count me tentatively in, and be gentle, Gentlemen!

Dave
Click to expand...
I follow this Health and Nutrition Scientist Named Dr. Rhonda Patrick. She recently went over a study that had some interesting findings. In a nut shell, she said,

"If you ever have a hard time getting your sweat on. Remember this...no matter what the excuse do you have 12 minutes?

Just 12 minutes of aerobic exercise led to changes in more than 80% of circulating metabolites found in the body!

Metabolites associated with increased risk of cardiovascular disease, increased risk of type 2 diabetes, and decreased longevity were reduced by 29%. After just 12 minutes!

You can totally get after that 12 minutes!"

You can find the study here: Exercise and nutrition regimen benefits physical, cognitive health

I used to think I needed to do some seriously intensive exercising...but honestly, I get some really good results with just walks around the neighborhood and some light weights.

If COVID-19 has taught me anything...it is that I don't need a ton of fancy or expensive equipment to get a good work out on!
 
I recent read/watched - TED talk, that discussed that most of your weight loss comes from breathing, not sweating and then learned from polar blog that weight loss from fat comes more from lower sustained Heart Rate, not higher. That was a game changer for me.
 
dangerousdon said:
I follow this Health and Nutrition Scientist Named Dr. Rhonda Patrick. She recently went over a study that had some interesting findings. In a nut shell, she said,

"If you ever have a hard time getting your sweat on. Remember this...no matter what the excuse do you have 12 minutes?

Just 12 minutes of aerobic exercise led to changes in more than 80% of circulating metabolites found in the body!

Metabolites associated with increased risk of cardiovascular disease, increased risk of type 2 diabetes, and decreased longevity were reduced by 29%. After just 12 minutes!

You can totally get after that 12 minutes!"

You can find the study here: Exercise and nutrition regimen benefits physical, cognitive health

I used to think I needed to do some seriously intensive exercising...but honestly, I get some really good results with just walks around the neighborhood and some light weights.

If COVID-19 has taught me anything...it is that I don't need a ton of fancy or expensive equipment to get a good work out on!
Click to expand...
Thank you for the reply/concern my friend. THIS is what I meant about needing encouraging words and all.

As to your post :
global_dev said:
I recent read/watched - TED talk, that discussed that most of your weight loss comes from breathing, not sweating and then learned from polar blog that weight loss from fat comes more from lower sustained Heart Rate, not higher. That was a game changer for me.
Click to expand...
It's weird how the stuff I learned in Nursing Skool adheres itself to the sides of my skull, but as I recall we EXHALE 1.5 litres of water everyday. Another reason to drink more water if you aren't on restrictions.
 
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