plateaued and active. help.

jules_lives_outloud

In my P90X training, i use a variety of weights ranging from 5 - 20 pound dumb bells. It really just depends on the activity. I would consider doing the 30 Day shred by Jillian Michaels, I have heard a lot of great things about that one and its like $10 at Wal- Mart.

As for my dieting and increase in net calories, I too have just started doing this, and I simply shared what I am doing. I too struggled with eating more before making this decision. It was really the only decision to make. You will figure it out. But what worked for us in the beginning is not what works for us nearing the end of the weigh loss part.

stacyannsmith

thats so funny, the 30 day shred is what i have been doing!! im on day 9 and already am seeing results in my body. but i definitely needed a change in routine and eating. thanks for all your help!

crisanderson27

Bodyweight strength training is free, and can put a LOT more resistance into your workout than your current weights. You will be hitting your full body ever 3 days, with a goal of only being able to complete 5 reps of each exercise for 5 sets. If you can do more...the, change the exercise to a tougher version of the same exercise.

Here is a quote from another thread where I posted the routine I used, as well as before and after pictures:

This was my bodyweight routine for two months...I lost 20lbs in the first month. The weight comes off FAST when your body realizes it's just making itself work harder lol...our bodies are inherently lazy!

Another Bodyweight Culture article, this one courtesy Cheesedog at:

http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training

Bodyweight Strength Training

People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set).

You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.

Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds

Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies

Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.

1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.

None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.

Trust me...this is EFFECTIVE!!



Before and after...roughly 30 days.

I'm a strong guy...and if I can get enough resistance with bodyweight...so can you !

Cris

stacyannsmith

Bodyweight strength training is free, and can put a LOT more resistance into your workout than your current weights. You will be hitting your full body ever 3 days, with a goal of only being able to complete 5 reps of each exercise for 5 sets. If you can do more...the, change the exercise to a tougher version of the same exercise.

Here is a quote from another thread where I posted the routine I used, as well as before and after pictures:

This was my bodyweight routine for two months...I lost 20lbs in the first month. The weight comes off FAST when your body realizes it's just making itself work harder lol...our bodies are inherently lazy!

Another Bodyweight Culture article, this one courtesy Cheesedog at:

http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training

Bodyweight Strength Training

People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set).

You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.

Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds

Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies

Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.

1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.

None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.

Trust me...this is EFFECTIVE!!



Before and after...roughly 30 days.

I'm a strong guy...and if I can get enough resistance with bodyweight...so can you !

Cris

Oh my gosh. thank you so much for this!! i'm printing this out and as soon as i am done with the 30 day shred, i'm going to start this 3 days a week. congrats on your progress too!!

crisanderson27

Oh my gosh. thank you so much for this!! i'm printing this out and as soon as i am done with the 30 day shred, i'm going to start this 3 days a week. congrats on your progress too!!

Not a problem glad to share! The challenge with this is always finding ways to do only 5 sets of 5 of each exercise. As you get stronger...it gets a lot tougher lol...and I mean tougher to find more difficult exercises. If you can do more than 7 regular pushups in a row right now for example...what you'll want to do is 80/20 pushups...which is where you lean 80% of your weight on your right arm, using your left arm for 20% and stabilization...do a rep, alternate sides, do a rep...etc. When you do split exercises you'll do 10 reps total, 5 reps per arm. If that gets too easy, put your feet on a chair and do the same thing...etc. The same for squats and other exercises. If it's too easy, try to get more weight on a single arm/leg...to the point where you can only do 5-7 in a row on the first set.

It can be brutal if done properly =D.

Cris