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recommended_routines - Fitnessviewhistorytalk

This page is a collection of effective programs that are commonly recommended by experienced users on r/Fitness.

Above all else, your primary considerations should be what you can fit into your schedule (number of days and time each day) and what equipment you have access to. Mismatches between your life and the routine you choose in these two areas will be among the biggest hurdles to sustaining your training over a long enough time to see results.

All of the programs recommended on this page are effective and reliable, so don't over-think it. If you work hard at whatever routine you choose, you can absolutely see good results from any of them. Keep this in mind - There are tens of thousands of people who have achieved great results in performance and aesthetics with some of the dumbest routines imaginable because consistent hard work is the most important driver of results in fitness by light years more than having a "fine tuned" routine. Always keep this adage in mind - A good routine you stick with is always better than a "perfect" routine you half-ass.

Some additional reading on choosing the right program, courtesy of r/Weightroom's Training Tuesday.

If you've never done any strength training or have not done any strength training for many years, and are having difficulty choosing a program, r/Fitness recommends the following training path:

Programs that will hit the major muscle groups of the body in a single day. If you are a novice, you should generally start with one of these, but this does not mean these programs are exclusively for novices.

Programs that split up the major muscle groups of the body into different days throughout the week.

Rendered by PID 4653 on r2-app-013067ec1f52e7438 at 2018-11-30 12:41:00.923519+00:00 running a00c975 country code: US.

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recommended_routines - Fitness - Reddit

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Fitness - Eat Right

Fitness Magazine: Weight-loss plans, video workouts, abs exercises, diet plans, beauty tricks, and health advice By Renee Cherry | 8 months agoThe Instagram starshares a methodical approach to making healthy habits last in her new book. More By Macaela Mackenzie | 8 months agoAccording to a recent survey, 65 percent of women avoid the gym over anxiety about being judged. We talked to the experts about how to up your confidence and ditch gymtimidation. More By Grokker.com | 9 months agoNobody can say your do-anywhere routine isn't effective. More By Lauren Bedosky | 10 months agoIt's importantwhether you want one or not. More By K. Aleisha Fetters | 10 months agoFuel your best run ever. More By Macaela Mackenzie | 10 months agoBuff up your philanthropic muscles by dedicating your workouts to a cause. More By Nicole Crane | 10 months agoThis recipe proves it. More By Katie Spotz, as told to Faith Brar | 10 months agoMy biggest challenges had nothing to do with rowing. More By Faith Brar | 10 months agoThe 20-year-old athlete says she needed a mental and physical break. More By Julia Rachel Malacoff | 10 months agoPowerlifting pros explain whether they'll help your liftsand pinpoint when you should *never* wear them. More

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FITNESS Magazine - Official Site

A normal contest prep for a male bodybuilder is usually in the 10-12 week range but if you stay lean year-round (something I recommend) you can probably get away with half that. It doesnt need to be all that complicated. Drop carbs, up the protein and add some daily treadmill or stepmill sessions of 30-60mins. Throw some fat burners in the mix. Rinse and repeat until lean.

Ok, maybe not that easy all the time, so lets talk about women. If they try to emulate this strategy it usually doesnt work very well. Evolutionary speaking, while men are hunters who thrive on higher activity levels and fasting and gorging patterns, women are gatherers and nesters. Womens bodies are basically the ultimate survival machine and via hormonal and neurobiological means have an advanced set of defense mechanisms against starvation and (too much) activity. I find womens bodies wildly fascinating and it has taken me many years to figure out how to get them contest lean, while retaining as much muscle as possible. And more pleasurable to be around as an added bonus.

First of all, patience! Take your time. This goes for both first time competitors and women in general. Unless you stay really lean year-round, double the time you THINK you need for a contest prep. Id say 20 weeks (yup, thats almost 5 months) of slow and steady dieting is a necessity if you want to get really lean. Then you wont have to kill yourself with PSMF-type diets (basically veggies and protein and nothing else) and 2 hour cardio sessions because youre not progressing as fast as you thought you would. The first half of the diet might seem like piece of cake (even if you cant have any), and the upper body usually leans out nicely, but the stubborn fat deposits on your buttocks, hips and legs might take a full 8-10 weeks alone to get nice and tight.

I wont go into food choices in great detail, but the standard fare should consist of chicken, fish, eggs, dairy proteins, rice, potatoes/sweet potatoes, some oatmeal and meat. Thats right. I believe humans are biologically programmed to eat meat. Women in general should eat more animal proteins, wild game (reindeer, elk, deer) or (preferably grass-fed) beef in particular. Yup, if its furry and breathes oxygen eat it. Im not a fan of vegetable oils, and I think *overindulging* (emphasis added) in veggies and sweet fruits will clog up your digestion. Ive seen women eat 3-4lbs of veggies just because theyre so hungry all the time, and then constantly complain about bloating and constipation. Use common sense. I know I just pissed off a lot of vegetarians/vegans, but I feel safe knowing my meat-fed legs can outrun both you and your sharpened cucumbers any day of the week. For some women into their 30s, a small amount of soy milk or soy protein and its phytoestrogens will provide some added fat burning effects, and should be considered as a daily diet addition.

I usually set calories at 14-17 x bodyweight depending on activity level, which translates into 1700-2000 kcals for a 120lbs girl, and go from there. Most will usually drop a pound or two in a few days just from cleaning up their diets and eliminating the sugars and junk food.

Now for the macronutrient ratio management. I know low carb diets are popular among women, but in my experience this isnt a good long term strategy. Ive successfully reprogrammed several girls from low to higher carbs, and the contest prep is a lot easier or at least more predictable. The downside can be more variable hunger levels and energy, but if they get leaner and stay fuller its worth it.

Even though insulin sensitivity is generally lower in women and you dont handle carbs as well as guys do, the lower calories for a 100-120 lbs fitness or bikini girl automatically takes care of that. I dont think protein should be set higher than maybe 1.3g per lbs of bodyweight and I start with 1g per lbs while carbs and calories are still high. This is purely observational but too much protein in the ranges commonly prescribed for fat loss diets (1.5g/lbs+) seem to lead to poorer digestion, more bloating and water retention, and also compromises carb intake.

For the first part of the diet when bodyfat is higher, I find low carb dieting (in my world this is below 80g per day) a nice introduction to get things moving. I can also get some quality weight training for the delts, back and glutes/hams in this phase (the most important muscle groups for a female competitor) by dropping cardio to just some easy walking. Meaning: no intervals or 2 hour spinning/aerobic classes but more on that later. Carbs are eaten post-workout and for the final meal of the day (yes, indeedread my article on the Biorhythm Diet to see why). One or two higher carb days at 150g or thereabouts focused around priority muscle group workout days, just to keep the machinery going and various enzymes upregulated for the reintroduction of more carbs later.

As the competitor leans out, 90% of the time I transition into a more carb-based, and lower dietary fat diet. I add in some interval-based cardio at this point. I will keep carbs at a 120g minimum per day, and will keep omega-3 and 6 fats in there as they are essential, meaning your body cant make them, you have to source them through your nutrition plan. This will only be for a short period, as fats are vital to proper hormone functioning and general health. I rarely do regular high-carb refeeds as they seem to be very unpredictable for women. Sometimes they work great, sometimes it takes up to a week to drop the added weight and it just feels like wasted time. I will, however, bump up carbs here and there if you get very tired or lethargic, in the range of 50-100g extra for 1 or 2 days, then drop back down. Slow, gradual adjustments are the key. Try cutting calories too hard and progress will invariably come to an abrupt halt. Try doing anything fancy, or wildly and randomly fluctuate calories, and progress will also slow or at least appear to be and frustrate both me and the competitor. Patience will be your best friend during a diet, so aim to lose only 1 lb or 2mm average if you use skinfold calipers every 10-14 days. Instead of worrying about daily weight fluctuations, they are not only inevitable but also normal calculate a running average. Take the sum of the last 5-7 daily measurements and divide by number of days to get the average. Do the same a week later and compare it evens out the daily variations.

To give you an idea, calories are rarely dropped by more than 150-200kcals per week and more often just 100kcals. Depending on how much training and cardio is being done, I will add more training instead of dropping calories the next time an adjustment is needed.

Still scared to up your carbs when low-carb diets have worked better for you in the past? Well, paranoia of getting in shape prevents most from experimenting with alternate approaches, and I can certainly understand that so see for yourself what of the following categories you fit into:

Their extremities (hands and feet) are cold, they freeze a lot but will heat up and feel energetic after a high carb meal (a sign of good insulin sensitivity). They are usually the OCD type, stressing over minor details and dont like frequent changes or deviations from their daily routine. They usually tolerate a lot of volume and struggle and feel burnt out if you have them do a lot of power type movements and heavy training. They beg me for the 1hr+ cardio sessions, but I prefer to take their need for volume out in the weight room not on the treadmill. I will handle the cardio topic soon, though.

The low-carb girls are the opposite: run warmer body temps and experience hot flashes, give them carbs and they get sleepy and bloated. They love intervals and lifting heavy weights, are usually more laidback, and thrive on variety. Will follow the program if you tell them to, but get bored easily and just go through the motions and lose interest if you dont change stuff around every week. Ill just shift the carbs and proteins or food choices around a little now and then, change a few exercises here and there, just enough to keep them motivated. Carbs should be focused around workouts and/or in the last meal of the day, give them carbs for a whole day or consecutive days and they seem to lose their conditioning almost minute by minute. Some of this tends to go away over time, though, which is why I usually increase carbs as they get leaner.

A top national fitness competitor Ive worked with for almost 3 years now used to be a low-carb girl, and she would bloat up if she even looked funny at a bowl of rice. This last contest prep her carbs were in the 150-200g range for a majority of the prep, 130g at the lowest point the final 3-4 weeks. She got into the shape of her life, and this was without ANY fat burners, thyroid meds or hormone usage.

Women tend to think they need to do pump and toning with light weights to avoid getting too muscular. Thats not going to happen with testosterone levels 1/50th of a guy, and its even less likely on a diet. Then just to top that off, you do cardio like a long distance runner because you want to burn as much fat as possible. While lengthening the muscles by doing Pilates and Yoga. Sure. What youre really doing is sending mixed messages to your muscles, and even though Oxygen magazine or the buff personal trainer at the gym tells you that confusing the muscles is a good thing, this strategy will have you spinning your skinny-fat, cellulite-ridden wheels forever.

A planned and strategic change in certain variables will have a profound and positive effect, but trying to force your body adapt to what is essentially conflicting training goals is what I refer to as Jack of All Trades, Master of None. In simpler terms: Try to be good at everything and you will end up being beaten every time by the specialist. Crossfit is a perfect example of this fallacy, but I already pissed off the vegetarians earlier in the article, so I wont go there. Today.

Tell your body to build its tolerance to long and slow enduring miles via a properly applied long-distance running program and you will be a good marathon runner. Tell your body to build large muscles by lifting a sufficiently heavy load, sufficiently many times (sets and reps), sufficiently often (frequency) to make the muscle adapt and grow larger and stronger and you will be a good physique competitor.

Tell your body to become faster and more explosive by doing short sprints with full recovery, low rep and explosive training with some strategic plyometrics and agility drills and you will become a better track & field athlete, sprinter, fighter or dancer.

So why do girls think they will end up like some sort of superhuman hybrid if they combine all these different types of training into one Perfect Program? Long, slow miles build endurance champions, but they tend to look completely different from sprinters or dancers, dont you think? Because the former is telling their muscle to become more energetically efficient, i.e. smaller and with increased oxidative capacity, i.e. strengthening the aerobic engine. The latter requires muscles displaying highly powerful and explosive contractions, with a highly developed ATP-CP and glycolytic system which incidentally is a fantastic sink for incoming carbs. A typical workout for a sprinter is 10-15 repeats from 10-100 meters with full recovery (walking) of 2-3 minutes in between. A total distance of 2000-3000m/1.5miles. They dont even diet but think of food (and especially carbs) as fuel and a lot of them could probably step right up on a fitness contest stage and place in the top 5 with ease. Far from the 60+ minutes of treadmill or spinning classes done by 95% of girls in gyms around the world, and how many toned butts do you see there?

And I dont even like lots of running for women. Due to biomechanics, faulty technique and overuse of high-tech running shoes (read: http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=1&_r=1) injury rate statistics actually show that only 15-20% get away with it long-term. Funny how those 80-85% who end up hurt think they belong to that 15-20% of Mommys special snowflakes who dont.

Most of you probably put in hours of gym time every week to achieve a leaner and more athletic looking physique, so why would you even begin to think that training like a middle- to long-distance runner would accomplish this somewhat rare feat? You see, its not all about the caloric burn, its about what stimuli your body is receiving and adapting to. Since the heart rate monitor is telling you that 30 minutes of cardio burnt 200kcals, and since a magazine article told you that low/moderate-intensity cardio burns the most fat (%age-wise at least), you should go for 1-2hrs sessions if you REALLY want to burn fat. Right? Wrong, and its actually been shown both in research and in real life that the female body can preferentially mobilize fat from the upper body and store them right back in their lower bodies with long duration moderate-intensity cardio. Also, this type of cardio directly inhibits muscle growth, so youre basically sabotaging your Butt Blaster/Thigh Master efforts as well. But hey, if you really want to keep that skinny-fat ass and legs, stop reading now and forget everything I just told you.

Sure, you may burn more fat DURING the session itself by doing low- and moderate intensity cardio, but what happens the remaining 22-23 hours of the day is of far more importance, dont you think? Theres a reason why most long-term studies show high-intensity intervals to be superior for fat loss. Even if its mainly glycolytic in nature and burns less calories on an acute basis, it will effectively tell your body to refill muscle glycogen stores from the carbs youre eating, while burning fat as fuel when you are resting and recovering. You can probably see where Im going with this I like interval based cardio, and especially so for women.

With a caveat; and let me reiterate what I said earlier, womens bodies are a complex survival machine. Cutting calories too much or doing too much activity will stop progress in its tracks, so dont overdo the cardio aspect. Youre most likely already doing intense weight training 3-4+ days per week, which has a very similar neurological and biological impact and signaling effect as intervals, so stay on the conservative side and gradually build up your work capacity.

If youre competing in Athletic Fitness, you obviously need to row a lot for cardio, and you also need to imitate contest conditions where youre often limited to 1min rest from the rowing event until dips and chins.

Progress from 2-3 cardio sessions per week all the way up to a maximum of 4-6 sessions, of which sprint intervals no more than 2-3 days per week, and tempo intervals 2-4 days per week. Watch for signs of overtraining/overreaching and sub in brisk walking if your legs begin to flatten out and feel tired. Doing too much high-intensity work when your recovery is already compromised by a caloric deficit is a seriously stupid idea, so dont. Splitting it up into 2 or even 3 short sessions during a day is better than 1 long session, meaning 15 minutes morning and evening is better than 30 minutes in the morning. Something about stimulating the metabolism more often, as well as avoiding cortisol accumulation.

Also forget about that pump and tone stuff and making your workouts into cardio sessions. The same stimulus which built the muscle will be the one maintaining it. I know Crossfit is all the hype now, but Im very ambivalent towards training complex lifts requiring both skill and coordination until failure with short rest periods. Yes, you can get strong, but in my experience you will get stronger and fitter by separating strength and cardio and with less injury potential to boot.

Also consider the fact that women in general will do more reps at a given intensity than men due to neurological inefficiency, so do 5-8 rep training on a regular basis to keep strength levels up during a diet even delving into 1-3 rep territory as long as you stay explosive and use long rest periods (2-5mins).

Heres a typical training week deep into contest prep, about 4 weeks from the competition date and this ONLY an example, not a template to copy indiscriminantly:

Monday:

Morning: Tempo intervals, 5min warm-up, 30secs high intensity, 90secs low intensity for 20mins, 5 min cool-down. 30min total duration. .

Afternoon: Shoulder pressing, side and bent laterals for shoulders, some triceps work

Tuesday:

Morning walk/jog for 15-20 minutes. Afternoon/Evening: Sprint intervals 5 min warm-up, 10 x go hard for 10 secs, easy for 40 secs. Easy walking for 7 minutes. Total duration 20 minutes.

Wednesday:

Morning: 30min brisk walk

Afternoon: Barbell or DB complex: 8 explosive reps each of Bent Rows, Cleans, Front Squat, Shoulder Press, Squats, Good Mornings moving directly from one exercise to the next. Its a natural progression. Rest for 1 minute. Repeat the circuit 6 times.

Thursday:

40min brisk walk in the morning.

Afternoon: Lats and biceps, added delt work

Friday:

Morning: Tempo intervals, same as Monday

Afternoon: Chest, back horizontal pulling focus (rows and deadlift variations) with some added glute/ham work.

Saturday:

20-30 min brisk walk and easy mobility work or rest

Sunday:

20-30min brisk walk in the morning (I occasionally have someone do sprint intervals on the same day as legs as it leaves more days for recovery)

Afternoon: Legs

I dont play around too much with carbs at this point. The judges usually prefer the dry, hard look, and not fullness or vascularity as in a bodybuilder so dont try to carb up like a bodybuilder. What usually works best is just dropping down cardio to a bare minimum and increasing carbs ever so slightly for a few days at the beginning of the final week. Depending on conditioning, drop back down for the last couple of days to get rid of any subcutaneous water retention. If you need more fullness on contest day, add a couple of meals of carbs, fats and sodium before pre-judging and you should be good to go. Only if someone is really lean, somewhat stringy and flat and/or under-muscled will I try to improve their look by carbing them up more, but I still prefer to do that early in the week (Tuesday-Wednesday) and drop carbs back to diet levels Thursday and Friday (for a Saturday show) if they start spilling over.

Just keep water and sodium high throughout the week (5-8 liters is a good range it will be hard the first couple of days then you adapt) and only drop sodium (dont eliminate it) for the first meals on Friday, then bring it back in for the final meal or the first meals on Saturday depending on when pre-judging starts. Water is kept in the whole time, but Saturday you only need small sips between meals if youre really thirsty. The rest is an individual adjustment process, so I cant give you any cookie cutter routine here it will depend on how you have responded to various diet manipulations on the way and how lean you are.

A trial run 2-3 weeks out will save you a lot of trouble, and take note on what days you look the best, but when in doubt KISS. No, it wasnt a romantic invitation. It means Keep It Simple Stupid and dont waste 20 weeks of dieting by doing something overcomplicated and silly the last couple of days. Having a coach with a good eye to give you honest feedback and keep your head in check is not only a bonus, but a requirement unless youve competed many times and know your body inside out.

So there you have it, my contest prep tips for female fitness and bikini competitors, based on 50% science, 50% experience, and 50% stuff I made up as I wrote it. Yeah, I know it adds up to 150% but dont let my math skills get in the way of rethinking your old strategy and taking something useful away from this article.

Coach Borge A. Fagerli

Oslo, Norway

[emailprotected]

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Female Fitness Contest Prep Borge Fagerli

Eric Casaburi founded the first Retro Fitness location in 2004. Since then, more than 150 sites have opened, including our very own facility in Edison. If you live in the area, you may have seen staff members in our trademark red and yellow uniforms. You might have even seen Retro Fitness featured on the CBS show Undercover Boss. Regardless of how you know us, you should take the time to learn more about our top-of-the-line fitness equipment, Cardio Movie Theaters and knowledgeable personal trainers.

When youre ready for a good workout, youll find us on Park Avenue in Edison, NJ. Were one block south of the Shop Rite Store on Park Avenue. In addition to serving Edison, we have members from nearby Plainfield, Metuchen and South Plainfield.

At Retro Fitness Edison, we foster an active, engaged fitness community that welcomes people of all ages, backgrounds and beliefs. Our staff treats every member like they are a part of the family. We also strive to maintain an environment thats clean and easy to navigate. Perhaps thats why Retro Fitness founder Eric Casaburi called our location the standard of all the clubs in his franchise.

We pride ourselves on offering Edison and its surrounding communities affordable membership options. For as low as $19.99 a month, you can get into the best shape of your entire life.

At award-winning Retro Fitness of Edison, its easy to get into shape. We even offer on-site child sitting services that allow busy parents to get in some good workouts. To learn more about our amenities, complete our online form. A staff member will get in touch with you to answer your questions and address any concerns you have about our facility, membership policies or personal training programs.

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Retro Fitness Edison: The Gym with the $19.99/Mo.

Fitness Equipment for Every Athlete

Get the workout you crave. Discover performance-boosting fitness and home exercise equipment at DICK'S Sporting Goods and push yourself towards a healthier lifestyle.

Start in the weight room with the right tools to train your body. Break boundaries with strength-training gear and home workout equipment designed for personal use in your house or on the go, whether it's weights, benches, dumbbells or medicine balls.

Bring the gym home with in-home gym and cardio equipment, like treadmills, exercise bikes, recumbent bikes, elliptical trainers and more. Focus on your wellness with yoga and Pilates gear or bring on the heat with boxing and kickboxing gear.

Keep it simple and make your way to healthier habits. Turn to the running shop for all your running gear needs or take it step by step with pedometers, heart monitors and fitness trackers that put vital health stats right at your fingertips.

Work on your core with abdominal training tools and accessories that maximize your training, like fitness mats, exercise balls, resistance bands, jump ropes and more. Plus, you can put yourself on the fast track to fitness with 90-day workout programs. Shop our newest brand ETHOS for all of your strength training needs.

It's your health, take control of it. Get the gear you need, from stylish gym bags to the collection of women's fitness tools. Go for the brands you trust for the quality you need, including SOLE, Everlast, Bowflex and Gaiam.

See more here:
Fitness & Exercise Equipment | Best Price Guarantee at DICK'S

When it comes to your health and wellness, the Fitness Center at University Hospitals Avon Health Center (formerly the EMH Center for Health & Fitness) has you covered. Our 60,000-square-foot, medically based fitness center offers outstanding customer service, degreed and certified staff, and cleanliness that has always set this facility apart from the rest.

Our members enjoy state-of-the-art fitness equipment, two pools, racquetball, a full-size gymnasium, tennis courts, more than 115 weekly group fitness classes, an indoor walking/running track, and so much more all with no long-term contracts to sign.

1997 Healthway DriveAvon, Ohio 44011Get Directions

Monday Thursday:5 a.m. 9 p.m.

Friday:5 a.m. 8 p.m.

Saturday:7 a.m. 6 p.m.

Sunday:8 a.m. 6 p.m.

New Years Day: CLOSEDEaster: CLOSEDMemorial Day: CLOSEDFourth of July: CLOSEDLabor Day: CLOSEDThanksgiving Eve: 5 a.m. 7 p.m.Thanksgiving: CLOSEDChristmas Eve: 7 a.m. 1 p.m.Christmas Day: CLOSEDNew Years Eve: 7 a.m. 1 p.m.

Call to schedule an appointment

For the fifth consecutive year, the Fitness Center at UH Avon Health Center has been voted the "Best of Lorain County" in the fitness center and day spa categories by readers of Pulse Lorain County's Magazine. The Fitness Center was also awarded first place 2014 Program Innovation Award by the Medical Fitness Association for United We Sweat fitness initiative.

Link:
The Fitness Center | University Hospitals Elyria Medical ...

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