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body weight exercises

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Postby kquayle19 » Tue Jan 17, 2012 12:22 pm

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Last edited by kquayle19 on Wed Sep 21, 2016 5:40 pm, edited 2 times in total.
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Re: kquayle19 Log + questions

Postby wwitzel3 » Tue Jan 17, 2012 2:05 pm

Nice job for your first time on L1D3! Keep it up! :)

You don't really need to do a whole lot honestly. IMHO most people go WAY overboard with their simple fitness plans and end up getting lost in the marketing machine. There are two rules I have followed in the past that have worked excellent for me cutting fat, toning up, and removing looseness. These numbers are the averages from studies done at Harvard, American Health Association, and Physicians Committee for Responsible Medicine.

Plate Rule - Dinner Plate Layout
1/2 - Fresh Veggies (not including root vegetables)
1/4 - Lean Protein
1/4 - Carbohydrate / Starch

Daily Portion Rule
Carbs 30 to 40%
Fat 15 to 20%
Protein 15 to 20%

Following this, plus moderate exercise 3 times a week and light exercise 2 times a week. Simple fit will provide you with a good body weight resistance routine that will definitely tone you up. If you have access to a gym or weights, the only thing I would add to simple fit is a dead lift routine. Add some cardio a couple times a week to keep the metabolic furnace roaring.

Sources:
http://circ.ahajournals.org/content/105/25/e197.full
http://www.hsph.harvard.edu/nutritionso ... t/protein/
http://www.pcrm.org/factsheets/
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Re: kquayle19 Log + questions

Postby kquayle19 » Thu Jan 19, 2012 11:19 am

Check in time.

Morning weigh-in: 158.6 lbs

L1D1: 28 rounds completed
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Re: kquayle19 Log + questions

Postby KTG » Fri Jan 20, 2012 5:54 am

Great start!

I'm not sure simplefit all by itself will do the job. As many will say, diet is 70%. But it looks like you have diet down, so I think Simplefit will go a long way towards the tone you are looking for. I'm with wwitzel3 on keeping some cardio in the rotation as well.

One of the great things I've found about simplefit is that it in making this routine a regular life priority, it helps keep you focused and motivated for other fitness things as well.
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Re: kquayle19 Log + questions

Postby kquayle19 » Mon Jan 23, 2012 11:53 am

Just finished my workout for the day.

Morning weigh-in: 157.2 lbs

L3D2: 4:30.3

Does this mean I should move up to Level 2?

About adding cardio; I play pick-up soccer with a bunch of friends a few times a week. We usually go for about 2-3 hours, and play at a pretty good pace. Would this qualify as a good amount of cardio, or should I be adding more? Also, I'm not sure if I'm eating enough. My weight has dropped since I started doing Simplefit, is that normal? I usually eat about 1700 calories a day, should I be eating more?
Last edited by kquayle19 on Thu Jan 26, 2012 8:50 am, edited 1 time in total.
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Re: kquayle19 Log + questions

Postby maddog » Mon Jan 23, 2012 6:27 pm

Did you skip Day 2? Anyway, as long as you completed Day 3 without substitutions and doing everything in order (all the pull-ups, then all the pushups, then all the squats) then you are ready for the next level. Congrats!
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Re: kquayle19 Log + questions

Postby wwitzel3 » Mon Jan 23, 2012 8:56 pm

Good work, looks like you are ready for level two! Looking forward to your L2 results.
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Re: kquayle19 Log + questions

Postby kquayle19 » Thu Jan 26, 2012 8:52 am

Whoops my last one should have said Day 2. I've fixed it now. I moved up to level 2, here are my results:

Morning weigh-in: 160.0

L2D3: 9:10.6

I was able to do 9 pullups in a row to start off. I am pretty amazed by this, as last week I could only do 6 before failure.
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Re: kquayle19 Log + questions

Postby cheapo » Thu Jan 26, 2012 11:11 am

When I level up, my first Day 3 always comes out to about 9-10 minutes, so I would say Level 2 is the right level for you. (If my experience is anything to go by.)
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Re: kquayle19 Log + questions

Postby kquayle19 » Sun Jan 29, 2012 9:21 am

Morning weigh-in: 161.6 lbs

L2D1: 21 rounds completed

I felt pretty exhausted this morning, didn't complete as many as I wanted to.
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Re: kquayle19 Log + questions

Postby kquayle19 » Tue Jan 31, 2012 10:39 am

Checking in again.

Morning weigh-in: 159.6 lbs

L2D2: 4:50.5

Again, does this mean I should move up to level 3? I did it all with no substitutions, but I just moved up to level 3 last week. Should I do level 2 for another week before moving up or just go ahead and try level 3?
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Re: kquayle19 Log + questions

Postby Benhamine » Tue Jan 31, 2012 12:21 pm

I'm pretty sure the determining factor is your D3 time. Under 5 min on D3 means you should be able to move up if I'm not mistaken.

-Benhamine
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Re: kquayle19 Log + questions

Postby KTG » Thu Feb 02, 2012 6:00 am

That's a great D2 time. I expect you'll be able to level up very soon. But Behhamine is right. The official routine is to look at the D3 time. Level up when you get D3 below 5 minutes.
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Re: kquayle19 Log + questions

Postby kquayle19 » Thu Feb 02, 2012 9:44 am

Ah, okay. Thanks for the info guys. I stuck with Level 2 for now.

Week 3:

Morning Weigh-in: 160.0
L2D3: 5:28.3
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Re: kquayle19 Log + questions

Postby kquayle19 » Mon Feb 06, 2012 9:19 am

Back at it after a busy weekend.

Morning weigh-in: 160.2 lbs
L2D1: 28 rounds

I still haven't seen any weight increase at all, should I be looking for one? I'm eating about 2000 calories a day, mainly protein and veggies, only a few carbs... I think my body looks better though.
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