Lazy Man's Workouts?

thirtydaZe

thirtydaZe

New Member
Jan 23, 2010
198
NE
Boat Info
2008 230 Select
Engines
350 Mag
Call me lazy, or say what you will, but just wondering if anyone has a good lazy man's workout?

36 here, 5'10" 170lbs. I've been weighing in at about 165-168 for most of my adult life. Not a big person by any means, but also don't have quite the tone i probably should either.

Not looking to "get big" or to even "be tone", but am looking to perhaps drop the extra 5lbs i gained on the honeymoon, tighten up a bit before the ole boating season kicks in.

My biggest areas of concentration would be upper body.

In my basement i have one of these:
http://www.powertecfitness.com/product.php?id=workbench-multi-system

Anyhow, like the title says, i'm pretty lazy about working out. Going to play racquetball 3-4 times a week for about the next month or so, but what i'm looking for are MINIMAL workouts on the weights that would over the next 45-60 days be good to help one just simply "tighten" up a bit, maybe add some bulk, but nothing to intense.

Any suggestions?
:grin:
 
bad sex = 150 calories
sex = 450 calories
good sex = 650 calories
great sex = 1200 calories
no sex = add 1200 calories
 
Racquetball 3 times a week would show results very quickly.

Keep the weight on the light side when you're lifting. Since your main goal is more about "getting in shape" rather than bulking up, pick a weight where you can do reps of about 20 - meaning you won't start to "feel the burn" until about rep 15. You're after more of an aerobic workout than an anaerobic workout, so don't spend much time in between sets.

Keep the weight light and keep moving - don't kill yourself, but one of your goals should be to keep your heart rate elevated. If you can easily count to 10 w/o taking a breath, you're not going hard enough. If you can only count to 3 or 4, slow down.

Most important: If it's been a while for you, start SLOW. Gradually ease into your routine.

Also... vary your routine. Not only to keep it interesting for you, but you'll see better results.
 
wetpaint said:
bad sex = 150 calories
sex = 450 calories
good sex = 650 calories
great sex = 1200 calories
no sex = add 1200 calories
Click to expand...

Are those numbers valid if your by your self?
 
15 mins every other morning before my shower ... a couple sets with 15 pound weight, 20 reps each between curls, over the head and side. Some crunches or situps and some slow, deep knee bends have kept me toned up. Consistency as best you can. :thumbsup:
 
Lazy Daze said:
Racquetball 3 times a week would show results very quickly.

Keep the weight on the light side when you're lifting. Since your main goal is more about "getting in shape" rather than bulking up, pick a weight where you can do reps of about 20 - meaning you won't start to "feel the burn" until about rep 15. You're after more of an aerobic workout than an anaerobic workout, so don't spend much time in between sets.

Keep the weight light and keep moving - don't kill yourself, but one of your goals should be to keep your heart rate elevated. If you can easily count to 10 w/o taking a breath, you're not going hard enough. If you can only count to 3 or 4, slow down.

Most important: If it's been a while for you, start SLOW. Gradually ease into your routine.

Also... vary your routine. Not only to keep it interesting for you, but you'll see better results.
Click to expand...

i prefer the feel of the workout i get when i do less weight and more reps, sadly i like to do heavier weight and less reps. sadly, i don't know if this does much....

this plan sounds pretty good.

Larry&Leisa said:
15 mins every other morning before my shower ... a couple sets with 15 pound weight, 20 reps each between curls, over the head and side. Some crunches or situps and some slow, deep knee bends have kept me toned up. Consistency as best you can. :thumbsup:
Click to expand...

the consistency is my downfall!
 
I have a Bowflex - if you do the minimum recommended exercises on the poster 3-4 times a week you will be amazed at the difference. It takes about 20 mins to go through it all for me - I do everything but the leg exercises currently. Looking at the exercises link for the system you have you should get great results by doing a complete circuit every other day. As Dennis says - ease back into it and start with the lower weights. Strain and injury will not get you back into shape.

btw - don't go by just your weight since muscle does weigh more than body fat. You can take measurements or just go by the way you look and the way your clothes fit. I know I've been discourage by seeing the number not change - but all of the sudden the clothes fit better. Good luck!
 
Sleep more and watch less TV... Sleep burns more calories than watching TV...
 
wetpaint said:
bad sex = 150 calories
sex = 450 calories
good sex = 650 calories
great sex = 1200 calories
no sex = add 1200 calories
Click to expand...
15 mins every other morning before my shower ... yup, works for me. :smt038
 
Clean up your diet...control your portions and eat good stuff...not junk. Diet is half the battle.

Pick out a route near your home and go for a 1 mile walk every day. If you have a dog take it with you.

You will see and feel changes quickly.

Stay after it...consistency is very important.
 
you misunderstood what i said about consistency... as best you can, stay consistent.. the point is.. don't give up because you missed a week.
 
I've got a half a dozen big boxes of physical fitness in the basement waiting for assembly. It's setting right by the treadmill and bike. Flat stomach, bulging muscles, better sex and longer life are within my reach if I only had the energy to put it together and use it.
 
sprink56 said:
Clean up your diet...control your portions and eat good stuff...not junk. Diet is half the battle.

Pick out a route near your home and go for a 1 mile walk every day. If you have a dog take it with you.

You will see and feel changes quickly.

Stay after it...consistency is very important.
Click to expand...

go with my dog 2 miles daily. don't have the time for an increase!
 
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