Workout Plan?

[Flipx99 5,000+ posts]

This is a hard one to help on as you don't want to lose weight or add any real muscle.
You said you don't want to be a he-man, but do you want to add muscle mass? Do you plan on taking in any supplements or shakes or anything?

My suggestion if your trying to maintain your current would be this:

M - walk/run on tredmill (warmup 1 minute jog 1 minute walk until 3 minutes of cool down) then Biceps/back

W - Eliptical (30 minutes) then tris and chest

F - Cardio (40 minutes) legs and abs.

Key to this is keep moving. Do these in less than 1 hour 10 minutes. Which means, 20-30 second breaks, don't talk to people. Get some headphones (noise cancelling I like my shure e2g) and put on some music.

I am just not interested in being any kind of body builder. If I get muscle mass, I get it....I am just not trying. I weigh 180lbs @ 6' now and do not want to gain any weight.

I like the eliptical better than the treadmill as it is a bit easier on the knees.

I suppose start out with 30 min of cardio and then work the muscle systems like SPL mentioned.

 

[bk12321 10+ year member]

if you are just wanting flexibility and endurance... and not wanting to get big

I would suggest the yoga and then some cardio

ok the yoga was a joke because I would never do that, but do some moderate cardio, to increase endurance I would suggest sprinting 30s-1m > jog > sprint 30s-1m > you get the point.

for flexibility, get a good stretch in before your workouts, and then hit the weights. you really shouldnt be lifting weights any longer than 30min-1hr since you arent looking to get bulky.

aim for 12 reps in your sets

and do your workouts FIRST, cardio second

I would also incorporate abs/situps supersets in between working out your other body parts, to both keep your heart rate up and keep yourself moving and building endurance

 

[Flipx99 5,000+ posts]

What's the point in doing this if you aren't going to change your diet?

Because my employer told me to.

 

[Flipx99 5,000+ posts]

Isn't that illegal?

I am not sure. It isn't mandatory, but is highly encouraged. And I figure I'd rather try to workout than spending an extra hour posting.

 

[Pl8er 5,000+ posts]

I am just not interested in being any kind of body builder. If I get muscle mass, I get it....I am just not trying. I weigh 180lbs @ 6' now and do not want to gain any weight.

I like the eliptical better than the treadmill as it is a bit easier on the knees.

I suppose start out with 30 min of cardio and then work the muscle systems like SPL mentioned.

Honestly, it does not matter what cardio you do as long as you switch it up. The body adapts to what you put it up against rather easily.

Most lifters change routines every 6 weeks, you should do the same. On cardio, change every time you go. Don't get on one machine and stick with it (unless you are using different routines on it each time) Fluxuate the level too. Do not just keep going up. If you do level 10 today do level 3 tomorrow etc.

Stay hydrated and make sure you really stretch out before each workout.

For you, working out then cardio would be the way to go (you lose the least amount of weight that way). If you start getting heavy, change it to cardio then lifting.

Also, lifting burns more calories over a 12-18 hour period than cardio. Once cardio is done (unless on a high level routine) your done. Lifting continues to burn calories as the body starts to heal up the micro tears you have created and builds muscle.

 

[Pl8er 5,000+ posts]

Isn't that illegal?

Not legal to say you HAVE to. But many companies highly enforce working out and you notice that the more in shape people move up more quickly.

I mean if you are meeting someone representing a company, do you want the heavy breathing, coughing, fat guy or the in shape one?

Also, fit people are more productive.

 

[Flipx99 5,000+ posts]

Hmmm...thanks for the tips. I see your point Pl8r, but I am thinking that cardio will get me motivated to keep going, or increase my energy level to keep going, if you get what I mean.

So here is the plan:

M - 30min treadmill (because it can do inclines and other things); 3 minute rest; 30 min abs/shoulders. Vary exercises, but do 3 sets of 12 reps.

W - 30 min eliptical; 3 minute rest; 30 min arms

F - 30 min jump rope; 3 minute rest; 30 mins legs/abs.

I guess the cardio shouldn't be too high intensity as I will get too tired to do the other exercises.

 

[Flipx99 5,000+ posts]

Not legal to say you HAVE to. But many companies highly enforce working out and you notice that the more in shape people move up more quickly.
I mean if you are meeting someone representing a company, do you want the heavy breathing, coughing, fat guy or the in shape one?

Also, fit people are more productive.

That is pretty much the issue. Plus, it is cheaper as they get sick less.

 

[Flipx99 5,000+ posts]

It's still illegal to force you to workout. Cardio will help you build endurance and stamina. I have more stamina and endurance then a guy I work with who is 3 years younger and about 50 pounds lighter then me. I usually do about an hour of cardio a day. If you want flexibility, you'll need to lift about 12-16 reps. It would be wise to change your diet as TV Dinners and beer don't help build muscle.

Does drinking beer later hurt you...or just not help you? The TV dinners, I can give up.

 

[Flipx99 5,000+ posts]

I do cardio every day. On days where I lift weights, I only do about 10-15 minutes of cardio before and after lifting weights. You should also do the entire body, and maybe do circuit training.

That may be a better idea...I think I would be too tired to lift weights after running for 30 minutes.

 

[Pl8er 5,000+ posts]

That is pretty much the issue. Plus, it is cheaper as they get sick less.

Exactly.

Don't take what I said about working out not doing much if you keep your diet, I just re-read that and it sounds very different than what I meant.

Some people eat great and then in time start working out, some people start working out and in time start to eat better. As long as your starting, you will get it all balanced out.

It is really awesome that your boss is pushing it.

 

[Rookie_80 10+ year member]

I have no interest in losing weight or getting he-man or the like.

lol

 

[Flipx99 5,000+ posts]

Exactly.
Don't take what I said about working out not doing much if you keep your diet, I just re-read that and it sounds very different than what I meant.

Some people eat great and then in time start working out, some people start working out and in time start to eat better. As long as your starting, you will get it all balanced out.

It is really awesome that your boss is pushing it.

I think if I start seeing some results, it may encourage me to eat better. I am not committed to junk food, it's just what I do now.

 

[Pl8er 5,000+ posts]

I think if I start seeing some results, it may encourage me to eat better. I am not committed to junk food, it's just what I do now.

Exactly. I understand that.

Anything in the right direction is still the correct path of travel (it all gets you there).

 

[Jameseypoo 5,000+ posts]

I skipped over quite a bit, but I can tell you what I do. Works pretty good in my opinion plus I feel very energized just about every single day. You really do need to change your diet... I know you said you didn't want to, but you will feel amazing by eating healthier. With that said, my workout schedule is as follows

M/Th - Biceps, shoulders and back

T/F - Chest and triceps

W/Sat - Legs

Sun - Usualy don't go to the gym, but I'll do something outside like play basketball or something..

I also do 25 minutes of high intensity cardio on an elliptical before each workout. If you'd like, I can go into further detail as to what I do for each muscle //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

My total workout every day lasts anywhere from 50 minutes to an hour and 20 minutes and I take N.O.-Xplode before I workout.