help me with routines

by one of those weight vests and run up hills. Sprint , long distance, I guarantee you at the least you'll have endurance. You're going strength or endurance, or both?

 

I lost 35 pounds in a few months just by jogging thirty minutes every day. Obviously you need to lift some too though since it's for the purpose of football.

 

MLB?

I'd mix in some plyometrics after you drop some weight. Those will help you be a lot more explosive when you're back in playing shape.

 

basically what you posted. working on sprinting movements, quick movements.

 

It'll also loosen his hips and ligaments so when he's dropping in coverage or doing some cone drills, he won't be so stiff.

 

Have you thought about doing P90X? It's very intense stuff but it gets you eating right, you do plyometrics, lifting, yoga, etc.

 

chris i don't do probably anything football related, but i am looking to tone up and lose a bit of weight.

i ran 2 hours (an hour each time with a few hours in between) today on a 15 point incline (the machine wouldn't go up any higher). I did half an hour at speed 4, and half an hour at speed 2. the main thing is the incline (5 min on 5 off for the running)... I was sweaty afterwards and could definitely feel it in my calves. i covered 6 miles and burned 1,248 calories.

just find a big *** hill and run up it. then walk down. then run up. etc.

also, very cool you made the list.

 

id get used to sprinting, and recovering your wind, and dong it all over again bro. i have a track by me, and i was sprinting 100m, then jogging 100m, then walking 200m. id do this about 5 to 10 times in a row(10 as my wind got better), but it was hard as hell. you could benefit from grappling too. its a similar sort of fast blast of exertion, with short recovery, then do it again.

good luck man.

 

Plyometrics is everything lucky and alen said. It's a lot different than just lifting weights and sprinting.

These pages do a real nice job of breaking down athlete workouts:

Lower Body: http://www.sport-fitness-advisor.com/plyometricexercises.html

Upper: http://www.sport-fitness-advisor.com/plyometric-drills.html

 

You might be surprised by what you can find on Craigslist. Good cheap used equipment can go along way.
Also the most important thing is the habit you form in actually doing it. Form the habit, the body follows.

 

I'd start with diet. What are you eating and what supplements/nutrients are you taking? How much sleep are you getting a night? Please give me a list.

Once I know what you're putting into your body, I can help with weight loss and getting your internal energy level etc up so that it's easier to cope with the rigors of getting "football ready", while helping you recuperate quicker.... and also help strengthen your tendons, ligaments, cartiledge from the inside.

PS: Congrats and best wishes brother. It all starts with you making a verbal commitment to yourself that you'll make it all happen. Start with writing down each goal you want to accomplish. Write down your daily goals, month goals, 6 month goals, year goals, 3 year goal, and 10 year goal. (Phrase it as "I will").

Also, think up the image of "this person" you want to become, and then write down what you think it would take to become that person. (If it's an NFL MLB, write down what you think it'd takes to become one. If it's a CEO for Coke, then write down how this person goes from average Joe 20 year old to running a huge company. What do they look like? What do they act like? What is their mentality like? What kind of gameplan/goals did they have? etc).

Daily read it all back to yourself out loud and with confidence. Not kidding. LOL. Power of the subconscious is ridiculous! Trust me. Our subconscious will maintain balance for us, whether we realize it or not.... so if you vocally commit yourself to something (and you can hear yourself saying it with emphasis), your brain will make every attempt to back it up b/c it can't operate under internal conflict. Every day that you do what you "should be doing", it's very important that you positively reinforce yourself. Tell yourself "Man, I'm kickin ***!!".... "way to go mo-fo!!".... and before you know it you become "this person". At the same time, whenever you catch yourself slacking, you need to punish yourself.... negatively reinforce yourself for the bad behavior so that you feel so bad about it that you don't want to do it again. Really get disappointed in yourself when this happens. All this will go a long way, Sick.

 

My friend lost several pounds by running and cutting out bread & Coca Cola out of his daily routine.

 

Have to ask, if you're playing OLB, why drop down to 215? Why not stay at 225 or 235 ? If you're asked to take on blocks as a 215 pound linebacker, you're going to get engulfed every time.

 

You said money is tight... most of us have been there done that, so I understand. What total budget could you muster up for ALL food/supplements combined a month so I know what to work with?

Are YMCA's still free to work out in?
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Make every attempt to get 7.5 to 8 hours sleep/night. I know it will be hard with a baby. LOL. Maybe the wife can compromise with you the next few months to get you going.

1. Your deepest stages of sleep (delta phase) is when your pituitary naturally releases Growth Hormone.
2. Your immune system and central nervous system ONLY repair themselves from the stress they're subjected them to during the day in these deep stages.... so if you're taxing your body, this is even more important.
3. Your brain converts short-term memory to long-term in your deep stages....so if you're trying to learn or relearn anything, it will be less productive. Like when you spend an all nighter cramming for a test but forget everything 2 days later. Same is true for a golf swing- if you try to work on your swing by hitting a 100 balls at the range but you only get 4 hours of sleep that night, then your brain won't retain much from the 100 balls you hit.
4. Your muscles repair themselves in your sleep as you might already know.

Thing is, in the deep Delta stages, you only get 5 of those in an 7.5- 8 hour period.... and 3 of those fall in the last 4 hours, so getting less than 7 hours can really hold you back over time.
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I'm hittin the sack, but I'll write up the nutritional stuff etc tomorrow that will really help ya out.

 

Quick question first, Chris. How is your energy level and motivation level on a scale of 1-10 each?
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Small steps with small incremental goals. Just get into a simple easy to handle habit. Instead of setting the alarm to go run, go walk. Seriously.

 

Idk about you guys, but I usually can't workout for **** in the morning. I just don't feel 100% awake for a few hrs, no matter how much coffee I drink.

 

thats how i am i have to work out in the night.

 

Same here. That's how I've been since I first started lifting.

Sometimes it's even 1-2am.

 

Idk about sped up for the rest of the day. But I have heard that you'll burn more calories doing cardio in the AM if you haven't eaten.

Personally, I don't feel like I have as much energy if I don't eat at least a little bit.

 

this is true, and a good method if you're trying to do the swimsuit cover and your weight loss is the main goal. but i think you want big workouts with a strong focus on strength and muscle gains. im like the other guys, i just cant get it going on in the AM. and believe me...at 10 or 11am, the Milfs come out in DROVES at the gym. its like going to the playboy mansion at my gym. well, exept no one is trying to get laid except the creepy old queens in the gads damned steam room

i'd recommend being nourished, not recently stuffed, but eaten at some point before a strenuous workout. but hey, if you can do it in the morning, and thats what your schedule dictates, do what you gotta do.

 

you do cardio before you eat.... weight train after. You want glucose (broken down sugar/carbs) in you before you work out so you're not burning protein/muscle for energy. You want no glucose in you for cadio so you're left burning oxygen/fat for energy.

After workout, replenish your body's energy and nutrients ASAP while you're cells are open and waiting to be fed....and then cut the carbs back greatly afterwards. It's not so much the carbs that will kill you, but rather the kind of carbs.

I'd do light cardio when you wake to burn fat...then work out later in the day after you have an energy supply built up to sustain a good work out.
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If you:
1. get your nutrient/minerals level up
2. get your PH level neutral
3. get your body/digestive system/organs rid of toxins and pollution
4. get your blood highly oxygenated
5. get your body fully hydrated
6. eat foods that take less energy for your body to break down

then you'll have more energy and mental motivation than you'll know what to do with.

Still working on writing that up for ya. Clemson's on, so that takes precedence. LOL
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OK, Sick.... Here's how to get your health/energy/motivation up so when the alarm goes off at 6am, you'll be soooo awake and energized that you'll feel you HAVE to go for a run just to get rid of some of it. No joke, brother.

For a little background: I was having major health problems.... was tested for Hodgkins Disease and had abnormal functioning of my liver, kidneys, thyroid, and more. Digestive disorders, Cholesterol problems, and Fibromyalgia, too (already had my knee and shoulder operated on b/c of it, and my doctor said my knee looked like an 80 year old man's). At the same time I had chronic Epstein Barr Virus, which is like a form of mono (except it lasts for up to six months at a time and comes and goes with stress etc). I was diagnosed with having Chronic-Fatigue Syndrome along with it. Accompanying all this was the Systemic Candidiasis <that I mentioned in ANLGP's thread> which is the fungus in the blood due to a compromised digestive system that was polluting and toxifying my entire body. $1,000 blood work was showing problems all across the map. I left out all the symptoms I was experiencing b/c that would take toooooo long to write up. LOL.

Because my immune system was working on overload and my inability to absorb nutrients, my body and brain literally felt dead to the world!! When I say dead to the world, I seriously mean dead to the world....24 hours a day, every day (not just a metaphor). I was on an IV Vitamin infusion, which helped a little. My doctor couldn't help and wanted to try all kinds of stupid medical treatments and seek opinions from other specialists, hence going through more tests, treatments, and of course more cost. LOL. And none of that would've helped. I already knew a great deal about natural health methods, so I went to work on that approach.

Over a few months I studied and read up on everything until I could develop my own course of action that I had broken down into a science basically. From there I worked on finding out what products are the most effective for each prong of my attack. That was a lot of research and trial and error on my part.... and after a few months I had it tweaked to perfection. I doubt there is a physician in the country who knows my regimen, and there are very few who would comprehend it. The problem stems from our country's principles on modern medicine. US medicine focuses on treating symptoms rather than disease prevention. The sicker we are, the more money they make. Medical school teaches students how to check down a list of symptoms and prescribe a synthetic pharmaceutical drug to treat the symptom, but never treating the actual cause or teaching us how to stay healthy and prevent disease. If we become healthy, US medical world will go belly up, just like any company that isn't netting a profit (physicians, hospitals, clinics, practices, and pharmaceutical companies would crumble). The worst drug cartel in the world isn't growing coke in Columbia, they're selling prescription medication in America.

So, keep in mind the stuff I tell you can not be condoned or verified by a doctor b/c they were not trained on disease prevention or using earth's natural resources to keep us healthy, and they can not give advice on anything they were not trained on. The FDA is a piece of s#it that tries to blast/discredit any natural product that poses a threat to the Pharmaceutical company's success and wallet.

Our bodies aren't comprised of pharmaceutical chemicals..... they're comprised of water, vitamins, minerals, and earth's natural elements. If we're lacking in nutrients, pharmaceutical medication will not make up for it.... only supplying ourselves with the nutrients we're missing will fix any problems. If we haven't been getting all the nutrients we need, we will start having problems.... and your insides/blood etc will become polluted and toxic. Think of your body as a vacuum cleaner. It is constantly tying to clean out all that crap that we eat and breathe that are not meant to be in us. Just like you have to empty your vacuum cleaner, you need to empty your own selves of all the pollution that's built up.... but you need to give your body the tools/nutrients to clean itself.

The following is the multi-pronged approach to clean out your body, and giving it everything it needs to attain perfect heath, giving you more energy, motivation, and mental clarity than you could imagine. You'll also age MUCH slower and look like you're 27when you're 40. There will be no aches and pains, no arthritis, disease, cancers, etc.... and it will be VERY rare to catch a common cold or flu. Our cells are constantly reproducing, and we're only as healthy as our weakest cells IMO.... so as we are giving them all their necessary nutrients, then they will come back stronger and stronger until our entire body is comprised of healthy cells.

It's broken down into:
1. Oxygen- increasing it.
2. PH level
3. Nutrients/Minerals/Vitamins
4. Antioxidants
5. Detox your body, blood, organs etc.
6. Digestive System- Probiotics/Enzymes- VERY important!
7. Water- lots of it.

1. Oxygen: It's the most important element in our bodies. Virtually every bodily process relies on it (heart/brain/cells), and no disease can live in a high O2 environment. Try holding your breath for 5 minutes and see what happens. LOL. Unfortunately, our environment is so polluted that we breathe in much less Oxygen then we're intended to and the food we eat is inhibiting our O2 absorption.... which is aging us quicker and allowing unnecessary disease. Oxygen also rids our bodies of waste. It's the ultimate cleaner of all that's not needed in us. Pour hydrogen peroxide on a wound and watch the extra Oxygen molecule kill the germs and bacteria that aren't protected by our healthy cells as they turn white and bubble up. This happens inside us, too.

2. PH: the acidity level of our blood is VERY important. Disease (cancer) and parasites live in a low PH (higher acidic) environment. Acidic blood also greatly slows down O2 absorption. Lots of sugars and crappy foods/carbs makes our blood more acidic. It is imperative that we all take something to keep our blood PH higher and there are great supplements for this.

3. Nutrients/Minerals/Vitamins/Elements : Our bodies are completely comprised of these and give us what we need to live & function properly. They allow the billions of of chemical reactions occurring in your body all the time. We're not born with an endless supply of them so they need to be obtained through our diets/supplementation. Our soil is soooo void of nutrients that we basically have to supplement in order to get everything. Lacking just one mineral can have consequences.

4. Antioxidants: There's a misunderstanding about them. Antioxidants actually for a protection around our cells to prevent them from being oxidized. Oxygen wears down and erodes everything. Rust, you name it. Our bodies are no different. We oxidize just like rust does, and it leads to wrinkling and the aging process. So the oxygen we breathe attacks everything in our bodies: cells, disease, parasites, pollution, cancer, toxins, foreign substances. The cool thing is.... that antioxidants for a protective coating around our healthy cells that prevent oxygen from breaking them down/oxidizing them, leaving the oxygen to roam our bodies in search of all the bad stuff to attach to and wipe out. Antidioxidants are measured by their ORAC Score (Oxygen Radical Absorbancy Capacity) or how many free radicals it can absorb in 1 serving. To maintain proper free radical balance, our bodies needs to absorb about 3500-5500 daily. The foods that provide these ORAC abilities also have many other health benefits.

TOP ORAC Fruits and Vegetables, per 100 gram serving, about 3-1/2 ounces:
..Fruits................Vegetables
Prunes 5770...............Kale 1770
Raisins 2830 ..............Spinach 1260
Blueberries 2400..........Brussels Sprouts 980
Blackberries 2036........Alfalfa Sprouts 930
Strawberries 1540.......Broccoli Flowers 890
Raspberries 1220.........Beets 840
Plums 949..................Red Bell Pepper 710
Oranges 750..............Onion 450
Red Grapes 739..........Corn 400
Cherries 670..............Eggplant 390
Kiwi Fruit 602
Grapefuit, pink 483

5. Detox: gotta clean out all the built up pollution and toxins to get started... and from there you maintain it to keep it from building back up again. Clean blood is healthy blood.

6. Digestive system: a healthy digestive system is VERY underspoken. Problems with your digestive system can leave your body in a world of s#it!! Our digestive system needs probiotics (good bacteria) to keep it in check and healthy. It also fights off yeast that can turn into a fungus and enter your blood stream. Digestive Enzymes are needed to help us digest all our foods properly when cooked or not in their raw, natural forms. Prevents body from being taxed too much so you have more internal energy for other use.

7. Water: It's essential for good health, heart, brain, and all functioning. Not drinking enough water (or drinking too much caffeine) can dehydrate us, causing serious heart problems, high blood pressure, high cholesterol, and impair brain functioning. Water is also made of Oxygen which I mentioned it's benefits above..... as well as it is a form of natural energy. I cant stress how important it is.

Supplements to buy:

1. Oxygen Elements Max: $24 online (Ebay). Put 7 drops of this liquid in an 4-8 oz glass of water and drink it 3 times/day. This supplement helps break down the water molecules in our bodies so that the oxygen can be fully utilized to oxygenate our blood, fight disease, give us energy, detox our blood, intestines and organs, remove toxic build up that leads to arthritis etc. AWESOME PRODUCT!! Best one for giving us extra oxygen molecules. Should last 1-2 months.

2. Green Vibrance: $36 at Vitamin Shoppe. This is a "Greens" powder made up of green superfoods, algaes, spirulina, chlorella, wheat grass, etc that is used to raise our body's PH so that Oxygen has a chance to work properly. It also has a huge amount of live probiotics and active enzymes to aid our digestive system. Also has other stuff, too, but this is the best greens to use. If the $36 is too much, you can get Vitamin Shoppes version or whatever is on special that is a "greens supplement" powder like "Greens Plus" berry flavor. Do not buy the capsule form. Get used to drinking the powder. Have fun with that!! Lasts 1 month.

3. "Organic Vitamins": $22 at Vitamin Shoppe. Liquid multi vitamin/mineral. (It might be called natural vitamins but it's the only one in a lime green plasic bottle.) This stuff is awesome. Vitamins need to be in a liquid form so they are bio-available. Minerals need to be in the trace ionic form so they are absorbable, too, so they are small enough to penetrate our cells. Tablet forms are for crap! They're molecules are too large to get into our tiny cells. This multi vitamin also has a decent ORAC supplement in it, which most multi vitamins don't have. Lasts 1 month. Minerals are essential to living, and vitamins allow them to carry out their functions.

4. "Garden Greens Acai Splash": $20 at Vitamine Shoppe. Powerful, high ORAC, liquid antioxidant supplement. Each 1oz serving of super fruits provides 3,800 ORAC, giving you your daily antioxidant needs/cell protection in a single shot. If you can spend the extra money, buy "Super ORAC 7" at Vitamine Shoppe for $30 that gives about 6,500 ORAC in 1 serving and is the best stuff on the market for the price. Sometimes it's on sale for $19.99. Both lasts 1 month.

5. "Multi Enzyme": around $36. Is Vitamine Shoppe's brand. Big bottle will last a long time. Take 2 tablets with each meal to give your body the enzymes it needs to digest and absorb food. Cooking food kills the live enzymes in them that are needed to break down that particular food, so we need to supplement them. They also help fight cancer.

6. "MSM 1000" (with Opti MSM): $14. Vitamine Shoppe's brand. I buy it in the capsule form b/c I hate the taste of the straight powder form. Take 3 capsules/day (3000 mg). Buy the powder form if you can tolerate it, or buy larger size for bigger discount if you can. MSM is a crystalline form of sulphur that is one of the greatest supplements on earth!!! MSM is found concentrated in ocean plankton, one of our 2 planetary oxygen sources. Our bodies are 6% sulphur and we don't get enough of it. W/O enough of it our cell walls become inflexible. The cells then harden and can't breathe, which prevents oxygen, blood flow, and nutrient absorption into the cell..... while preventing proper waste removal out of them. MSM maintains health and flexibility in tendons, ligaments, muscles, nerves, and skin. It also oxygenates the blood so red blood cells can deliver more oxygen/nutrients into cells. It improves lung permeability to increase O2 intake. Helps neutralize allergenic reactions. Increases bile function and has cleansing effect on digestive tract. Protects against effects of toxins, radiation, and pollution. Effectively disenfects blood, resists bacteria, and protects protoplasm of cells. Normalizes inflamation and inflamatory disorders including arthritis. Maintains flexibility of arteries. 1 month supply.

7. "Liqu Mins Liquid Coral Calcium Extra": $27 at Vitamine Shoppe. This is NOT to be confused with regular calcium or calcium carbonate that is only about 10% absorbable. Liquid Coral Calcium is close to 100% absorbable. Calcium in milk is only about 17% absorbable. Coral Calcium also decreases acidity and neutralizes blood PH, allowing maximum oxygen absorption. It acts as absorbers, absorbing deadly carbonic and lactic acid wastes left over from the process of living. It is vital to oxygen transportation in our system. Without it, our extra O2 is useless. Liquid coral calcium from Okinowa has 75 minerals in it that are extremely absorable b/c they have been pre-softened by nature. All life came from the sea, and it began by feeding on the volcano melted and blended minerals at the bottom of the food chain. Cancer cells have about 1% of the calcium than healthy cells. Do not buy powder or tablet form. 1 month supply.

8. Omega 3 oil: fish oil or flaxseed will do. Our bodies NEED essential fat to live and function properly. Necessary for brain and helps body from storing regular fat. Also natural energy source. Not very expensive, so no need to skimp here. I take 2-3 daily.

9. "Amino Acids": $17 Vitamine Shoppe liquid brand. They are the building blocks of your body, build new protein structures, assist bidy with its necessary self-replacement/repair activities. Some of these our bodies make, and the others are solely from diet.... so supplementation might be necessary. 1 month. I take less than the label says.

This can be a little expensive, so if cost is an issue then make sure to buy (in order):
#3, 4, 2, 6, 8 are necessity.
followed by 7, 1.
then 5, 9.

When you start this program, make sure to do it on a Friday after work when you have a few days to get settled in..... b/c you're probably going to be very good friends with you toilet the first few days you start this as your body is beginning the cleansing process. You might feel like crap for the first week. You might break out (acne) as toxins are being expended out of your skin. You might experience aches & pains where you normally don't (hands, knees, feet, back) as your body is working on cleaning up the toxins deposited there. You will also feels some fatigue as your body is using energy to clean itself out. This won't last but a few days to a week or so..... and within 4-6 weeks you'll feel like a completely new person. In 6 months you'll feel like twice this new person. Feel free for anyone to message me with any question about this. This program has completed cleared up my health issues and blood work now shows zero problems anywhere in my system/organs etc. Anyone with disease, disorders, cancer, health issues, immune problems, neurological problems, intestinal problems, heart problems, fibromyalgia, MS, Parkinsons, Alzheimers, etc should be starting this program ASAP!! Good luck all.