Exercise question (Crossfit)

[Simto]

Hey guys. I don't know where else to post this, but i think some of you guys may be able to guide me.

So... i've been kinda overweight since i was like... seven or eight years old and i've been dieting since i was like eleven (23 now)
Tried various things over the years, somethings worked better than others, but i've always looked the same. Jumping on a trampoline a lot didn't get me down in weight but it really shaped me a lot better, it tucked everything in instead of being flabby, but i was still, yeah, flabby.. (i hate that word...)
Funny thing is though, i used to do a really serious workout for like over six months when i was 17 or 18 and i couldn't see any difference but i could most definitely feel it.

Anyway, i'm going to start working out for real on monday, but i'm doing it at home since... i've never been one for gyms (and i don't have money for it) but i have a bench press thing my brothers used in the 80's) i've got a couple of dumbells and that's about it for gear.

I've been thinking about doing a crossfit exercise but i was wondering, how many times a week do you need to do it? and is it the only exercise you need to do?

I did this "300 workout" and it's pretty nice, the guy who did the video said it should be done every 2. day. It's nice but it's not... for a lack of better word, evil enough for me.
http://www.youtube.com/watch?v=veVJa4vBlZ4

Now i've seen the "Angie" and Cindy
Angie:
-100 Pullups
-100 Pushups
-100 Situps
-100 Squats

Cindy:
-5 Pullups
-10 Pushups
-15 Squats
As many as possible for 20 minutes.

Would you guys recommend doing these to just... get rid of my belly jelly and man-boobs? I was thinking about maybe getting a exercise bike and just riding the s*** out of it everyday since it's snowing and cold here in Denmark and i like bike rides... just not this time of the year.

[u12drag]

I've been crossfitting for 6 months, now. I've lost around 30 pounds and could have lost more, but I haven't been as diligent as I should be about my diet. I go 3 times a week. My gym stresses the importance of diet in the whole process. Diet is incredibly important as it fuels your body for what you are doing, and adjustments to diet can help reduce other stuff. I recommend you read The Primal Blueprint by Mark Sisson or Paleo Diet by Loren Cordain. When I am doing right, I am eating Zone Diet type portions with Paleo types of food. I really dig Crossfit for me. However, a big part of the Crossfit experience is going to the gym with other people who encourage you and push you. It's different than any other gym I've been to, but you can achieve the results if you work hard.

http://crossfit.dk/

[Polynitro]

crossfit is prett hardcore, and if you ever talk to a crossfiter they have a cult mentality that is very offputting. (not all of them of course) But, any kindof exercise routine will work if you put work into it and do it smartly.

Id recommend p90X, its not as intense, and is more tweakable to your own needs. It works great! Each 'round' is 3 months, I have done 4 rounds.

It combines a bunch of different exercise styles, from lifting, to callistenics, to plyo (jump training), yoga, and kick boxing. Its pretty comprehensive, that is, you work all major muscle groups. The only negative is that you dont get enough cardio (IMO) so I supplement by running 3-5 miles a week. And they emphasize (cuz its true) food intake should be considered top priority. They give you a cook book with planned food but I just buy healthy food and track everything online free website calorie tracker. After a few weeks you wont need to watch food as much because you will know what you should be eating-a great side effect of p90x you will learn to eat right even if you quit working out you will have the tools to have a healthy diet which is 50% of weight issues.

the best thing about p90x is you can do it all at home. I use a space about 15 feet by 10 feet, thats pretty small. Almost no equipment is used, just 2 5lbs, 2 10lbs, 2 15 lbs, 2 20lbs dumbells, a pullup rope, and a yoga mat. Thats it.

[zygoat]

Crossfit is great. I joined my local CF affiliate a few months ago after dabbling in it for about 2 years. I'm in the military and my unit does Crossfit "style" workouts but I wanted more direction and an atmosphere where everybody is into it.
There are people of all different ages and sizes there. We take fitness seriously and help each other out, it's just a very positive atmosphere and I've been loving it. I recommend visiting your local Crossfit gym!

Me, I usually go four times a week, sometimes five.

[Scott Peterson]

Crossfit is a kickass workout program.

The key is not going 100% every day for the rest of your life, but doing it consistently at as high an intensity as you can handle each day. Some days are 100%, some days are 60%. Go at it hard as you can as often as you can, until you can better gauge your body and your motivation.

If you simply expect to give 100% everyday... you'll be burnt out in a few months if not sooner.

The key is consistency over time. The longer you 'do it right', the more you win the war and NOT just the battles.

The biggest key to LOSING fat is your diet; the exercise is just to keep your machine (your body and your metabolism) revved up. To lose fat gained over YEARS, you must operate at some sort of calorie control over a given length of time and then once you've reached a body fat goal, to then regulate and maintain your calorie control over the long haul.

Fight the good fight man.

[SteveGaines]

You want to get in shape...Try these:http://artofmanliness.com/2010/01/27...rule-them-all/

[Ken Ho]

I don't always agree 100% with Scott on the fitness issue, but I do this time.
Diet is the key to weight loss.
It takes time.
Listen to your body. Yesterday I did a 100% workout, today I did not, though I may yet.
Look after your feet and joints. Find exercises that suit you.
I use a Crossfit type approach of varying the work-outs and using body-weight exercises rather than a lot of machines etc. I use dumbells and a kettlebell too as well of lots of "doing stuff" like SUP, longboard skating, windsurfing, outdoor cycling etc. I don't go to a gym cos I travel too much for work, but if you can get to a CF gym, I think you will power on.
I do lots of step-ups on a chair, as I can do those literally anywhere, and my only excuse not to is my sore feet.
Watch your knees, but I do 30mins non-stop of that, and that's a pretty good leg routine.

Originally Posted by Scott Peterson

Crossfit is a kickass workout program.

The key is not going 100% every day for the rest of your life, but doing it consistently at as high an intensity as you can handle each day. Some days are 100%, some days are 60%. Go at it hard as you can as often as you can, until you can better gauge your body and your motivation.

If you simply expect to give 100% everyday... you'll be burnt out in a few months if not sooner.

The key is consistency over time. The longer you 'do it right', the more you win the war and NOT just the battles.

The biggest key to LOSING fat is your diet; the exercise is just to keep your machine (your body and your metabolism) revved up. To lose fat gained over YEARS, you must operate at some sort of calorie control over a given length of time and then once you've reached a body fat goal, to then regulate and maintain your calorie control over the long haul.

Fight the good fight man.

[Simto]

Thanks for the replies guys.

My family has always eaten healthy food, but it's like... my mom and two sisters make such great food i just can't stop eating till i'm bursting..
I have a good knowledge about diets, but the thing i've found out works the best if i just don't snack and drink soda pops, so the only food i eat is just you know... normal food.
One problem i have though, and pretty much always had since i was a kid, i don't eat breakfast, i mean, i just can't eat anything when i wake up, i'm not hungry at all. I know it's a must to eat breakfast but it's just something i've never been able to just do.. I've tried to force myself to eat it but i just stopped. Mostly because i get really hungry if i eat breakfast.
I remember, when i was working in a store, the days i ate breakfast or just anything before going to work, i was starving at like 11am, but when i was going to school i wouldn't get hungry until i got home from school and i actually lost a lot of weight doing school, which stayed off until i graduated and got a job..

I'm thinking about doing a crossfit workout three times a week but also riding a bike five times a week.
I'm pretty sure i need cardio the most but i want to make sure i don't have all that loose skin afterwards. I mean... i weigh a lot but i'm a tall guy. I don't want to look pumped, i just want to get slimmer.
My uncle has a nice orbitreck'ish thing i think i can borrow because it's really icey outside. i would use this when it's too cold to bike outside.
I actually find that, if i get up really early and do a workout, it's like... my mind is more clear for making music.
Last summer i got up early and took a long bikeride every morning and went down in my basement and started to write songs, it was awesome.

[The Funk]

Crossfit is a great workout and I think it's actually the easiest way to get in shape. I went to crossfit gyms for about 6 months and ive been working out on my own for about 6 months following crossfit programming

The 300 workout should have crushed you. You are very baddass if it didn't. I've done Angie and many cindys. These should also crush you.

But even so, to just do those workouts misses the point. Follow the programming. Crossfit works because it's varied. You might see an Angie once a year. The varied traing means you are never used to it which makes you stronger generally. Another huge component is the Olympic lifts which are very much core intensive, but you really need instruction to do the correctly.

Is crossfit all you need? Yes. If done correctly you could do a workout that lasts 5 minutes and not be able to see straight for hours. However, crossfit a few times a week plus a generally active lifestyle is more fun.

The nutricion aspect shouldn't be overlooked. I've been slowly moving in a paleo direction for a while and it makes a difference. Or just use the omnivores dilema method for guidence: eat food, not too much, mostly plants.

[StompBoxBlues]

An alternative, if you can find it (I did once and printed out some actual copies of the plan) is the RCAF fitness program.

It was developed by the Royal Canadian Air-force as a system for their personell to be able to stay fit or GET fit.

The beauty of it to my way of thinking is this...

#1: No equipment is needed (optional to have a jump rope..)
#2: Can do it anywhere you have enough space to lay on the floor.
#3: Takes 25 minutes a day. That's it. You ALWAYS have 25 minutes a day somewhere in there.
#4: it's progressive.
#5: (this maybe should be #1 actually) it is simple.

What it is is, you start at the lowest fitness chart you feel can be done with only slight difficulty. If you can't do pushups, you use a "cheater" type until it becomes easy then go on to normal ones.

It consists of 5 exercises where the first one is sort of a stretchout one, then pushup-like, situp-like, and another, plus running in place (can also substitute running outside a certain distance in a certain amount of time (10 minutes I think it is).. a certain number of steps, in a certain amount of time.

You have to do the (have to see the chart) required number of each exercise in the required time. When you can easily do that, you have to do MORE (i.e. move down the chart) of the same exercise, still in the same time.

When you move to a new box (when it has become easy to do the exercises) the exercise changes slightly harder, but with less reps again, and you start the process again.

If you see the boxes, the exercises (just to use push ups for one example) go from waist and above only, on to normal push ups, on to clapping pushups, etc.

When running in place, each 75 steps (really 150, but you just count when the left foot hits) you stop and do jumping jacks, small ones, but in later charts they become real once, later on even hopping up in the air touching toes,

it's hard to explain, but a great system. I think it was called 5BX, and you could search for that. All you need is the charts, and to start in....and it really is one where you want to start on the chart you can really do, day after day. It gets amazing how quickly you can move up though, and also that it really works.

[sundaypunch]

IMHO, your best bet is to focus on your diet and add a reasonable amount of exercise. I am not a fan of intense exercise programs that are meant to be short term (or of diets). I think it is best to do something that becomes a permanent part of your life.

Clean up your diet and eat healthier with smaller portions. Add a form of exercise that you enjoy and will stick with. For me this is cycling. It is great exercise, low impact and I can do it every day. I also work out with weights 3x a week. At 40+, I look to stay toned and build core strength, not to bulk up.

Whatever you choose to do, try to pick something you can stick with for the rest of your life.

[Simto]

@The Funk: I started with lighter weights (300workout) and as i got faster at doing it i used heavier weights, but then December hit and i figured... what the f***... it sucks being on a diet in December (especially since my family has four birthdays next to Christmas )
I actually really like doing the Floor Wipers, because i could really feel my abs just burn like crazy and they are easier to do than normal situps my stomach would be dead the next day but the day after i would be ready to do more.


@Stinbixblues, you explained it very well and it looks like a good workout


I just find it really hard to believe that the diet is almost more important than the exercise. I mean, of course i know you don't drink a 4 liters of coke and eat a bag og crisps after a workout but i mean, i've done some good workout and eaten really healthy for long periods (i've always eaten healthy) but with no results, so i feel like, i need to do something hardcore and make it
I know it's a bit of a condradiction, but i don't want to spend money on a gym because i pretty much got everything i need.
Like sundaypunch said, i need to get toned and build core strenght and not bulk up.

I'm really pumped about this, i'm very much looking forward to annihilating myself tomorrow and getting a Boss NS-2 afterwards

Thanks again for the replies and links guys, they were all really helpful

[gotammo]

I've found that, for me, the key is to eat less and exercise regularly. Cardio is essential and strength training is a great suppliment.

In a society that can provide more food than you could ever eat, i needed to retrain myself to recognize hinger cues. It's nice to not be full all the time. I also use a smaller plate when eating at home.

Been on the weight yoyo for years, but i am at a lower average weight now than in a long time.

Good luck and get someone to keep you accountable or do it with you.

Good luck!

[StompBoxBlues]

Originally Posted by Simto

@I just find it really hard to believe that the diet is almost more important than the exercise.

You'll get all kinds of (both sides) replies on that, but I think they go hand in hand. In actuality, I find that balance is the biggest thing. Smaller portions, really listening to your body and eating less, but maybe more often, but fruit, nuts, regular food (NOT processed food...not food made by a corporation where you just heat and eat, they add tons of weird stuff to it), and stay away from "diet" sodas...took me years to realize, the 0 calorie sweeteners they use trick your body into thinking it is getting sugar, and when it doesn't it has already kicked in...so you get HUNGRY from it. And for the wrong things. Eat when hungry, eat slowly so your body has time to tell you it is full...when I eat mexican food or something I have to watch out because the TASTE makes me shovel it in, and keep eating way past what I needed. Hell, it's like guitar solos, if you play half of what you think you want to you do great, if you eat less than you think you need...you find it out works great and you are filled.

I also find regular (don't go overboard, it's what I love about the RCAF thing, its "sustainable") exercise tends to curb my appetite.

Diets and exercise to me have to meet the "not holding my breath" test.
What I mean is, some diets are severe, and it is like holding your breath and you can only do that for a while before you have to breath normal again. For me, exercise or diet has to be something that is not "just for a little while longer" where you are missing things, sacrificing, etc.

Sounds like your mind is in the right place to make the adjustments, good luck!

[Simto]

My mind has been at that point for a couple of years, i've just been really down for a while and thought i needed some stuff i enjoyed and i enjoy the taste of good food like you also said, but that's not a good thing when you enjoy playing guitar, video games and painting warhammer
But now i feel like, it's now or f***ing never! I'm just 100% focused on doing this now, it feels like the 300 workout i've been doing (until December) was like a warmup for this year. I just feel like kicking ass!

I just ate my last crisps and had a Cherry coke, i didn't feel like it but it was almost like a ritual from tomorrow is just music and working out.