Gator Country

jeffh11 · 11-08-2011, 05:03 AM

Haha great thread title, I know!

But here is my question/statement/proposition... whatever you wanna call it.

I am in good shape, not great, but definitely not bad. I would say somewhere between above average and good. I am skinny, so this is not all to be concerned with losing weight. So here it is.

I want to get "cut", I do not want to be big, or "swole".. obviously I would like to get a little bigger, but that will come with just working out I would think. But I just want to have definition in the main muscles, where you could tell that I go to the gym, or do some sort of working out. I hope whoever is inclined to help me out with this understands what I am asking.

Now the problem and situation..

I do not know what workouts on what machines will work for me best. I have decent knowledge of working out, played baseball and basketball in high school, and worked out for that. So I am definitely not going into this blind, and I already do cardio, so do not include that in any answers anyone wants to give me.

I have a membership to the local YMCA, so I have access to a pretty good set of equipment I would think. I am looking to work out 3 days a week, for 30 to 45 minutes. Time is not my best friend these days. That will probably be my biggest problem. But I hope somone out there can help me find a decent workout that will get me decent results.

Again, I am not looking for anything major at all, just want some good definition in the main muscle areas. Upper body in particular. My legs are in pretty good shape if I say so myself!

Thanks a ton to anyone who responds and tries to help me out in becoming my virtual, personal trainer! LOL

**jdrgator** · 11-08-2011, 07:40 AM

Dreamliner should be answering your call at some point. He's the person to talk to.

Dreamliner · 11-08-2011, 04:36 PM

jeff, I can tell you that definition is a function of muscular development + fat loss. Strength train (and you don't need much, neither do you have to do it often) to shape your muscles + watch your eating to burn off the fat.

jeffh11 · 11-08-2011, 04:58 PM

By strength train, and not doing much, please explain.. lol

And yes, I am pretty careful with what I eat, or try to be anyway.. I am much, MUCH better than I used to be... I have lost nearly 40 pounds in the last half a year.. 5'11 was about 205, now I am about 167-172 range...

Dreamliner · 11-08-2011, 05:42 PM

Quote:

Originally Posted by jeffh11

By strength train, and not doing much, please explain.. lol

And yes, I am pretty careful with what I eat, or try to be anyway.. I am much, MUCH better than I used to be... I have lost nearly 40 pounds in the last half a year.. 5'11 was about 205, now I am about 167-172 range...

Does your YMCA have the Cybex Eagle machines ? I'm not a big machine guy, but by 'not much' I mean one circuit through the machines, twice a week, and you're done ... provided that you push yourself. Intensity is key. The harder you work, the less you have to work. It only takes one well-placed shot to kill an elephant.

Fantastic on your weight loss to date! 5-11 170 doesn't really tell me a lot about your body composition though. I'm 6-0, and if I were 170, I'd be fat.

jeffh11 · 11-09-2011, 02:32 AM

Quote:

Originally Posted by Dreamliner

Does your YMCA have the Cybex Eagle machines ? I'm not a big machine guy, but by 'not much' I mean one circuit through the machines, twice a week, and you're done ... provided that you push yourself. Intensity is key. The harder you work, the less you have to work. It only takes one well-placed shot to kill an elephant.

Fantastic on your weight loss to date! 5-11 170 doesn't really tell me a lot about your body composition though. I'm 6-0, and if I were 170, I'd be fat.

I don't know what that is, the Cybex Eagle Machines, but I googled it, and the images of it, look like what is in my YMCA, so i am gonna say yes. Lol

So you are saying one circuit, as in 1 set, of 12 or so reps? On heavier weight?

And I do not know how to explain my body composition really, I would consider myself pretty dern skinny lol..

**Gator_84_88** · 11-09-2011, 02:38 AM

Jeff you're here in Murfreesboro with me i see. I'm battling the flu at the moment but give me a call and i will fill you in. There are also plenty of great machines at Patterson Park Rec center instead that expensive YMCA. You can also try Olympus gym with two locations and it's only $9 per month. Send me a private and i'll send my nmbr.

Dreamliner · 11-09-2011, 09:56 AM

Quote:

Originally Posted by jeffh11

I don't know what that is, the Cybex Eagle Machines, but I googled it, and the images of it, look like what is in my YMCA, so i am gonna say yes. Lol

So you are saying one circuit, as in 1 set, of 12 or so reps? On heavier weight?

And I do not know how to explain my body composition really, I would consider myself pretty dern skinny lol..

At the YMCA I used to belong to, things were stringently regulated anyway. You pretty much had to do a circuit, going from one machine to the next after one set.

You could start with one set of 8-12 reps. If you can't get 8 reps, lower the weight until you can. If 12 reps is too easy, increase the weight. 8-12 reps would be your 'rep range.'

Move the weight in deliberate fashion. Don't heave or attempt to accelerate. Resist the negative portion of the rep. This will make you sore!

Don't worry about your body composition for now. If after 10-12 weeks of going after the machines hard, twice a week, you can't 'see' some muscles coming out, then you may have to turn your attention to diet.

And since you're working out at the Y, there are trainers there that will show you how to perform the exercises and get started right. In my capacity as a fitness trainer, I ordinarily spend a pretty good chunk of time just showing my trainees how to properly execute a movement. It's fairly important that you get this down, early-on, proper form. They say, "Practice makes perfect." It's ain't true. practice makes PERMANENT.

Dreamliner · 11-09-2011, 09:57 AM

Quote:

Originally Posted by Gator_84_88

Jeff you're here in Murfreesboro with me i see. I'm battling the flu at the moment but give me a call and i will fill you in. There are also plenty of great machines at Patterson Park Rec center instead that expensive YMCA. You can also try Olympus gym with two locations and it's only $9 per month. Send me a private and i'll send my nmbr.

This is very generous of you. I know Jeff will appreciate the help.

jeffh11 · 11-09-2011, 01:34 PM

Quote:

Originally Posted by Gator_84_88

Jeff you're here in Murfreesboro with me i see. I'm battling the flu at the moment but give me a call and i will fill you in. There are also plenty of great machines at Patterson Park Rec center instead that expensive YMCA. You can also try Olympus gym with two locations and it's only $9 per month. Send me a private and i'll send my nmbr.

I have a pretty good deal at the YMCA here... and yea Olympus is cheap, but I know a lot of people that go there, and from everything I have heard, it is too "mainstream" for me, seems to be more of a social place than to actually go work out.

jeffh11 · 11-09-2011, 01:35 PM

Quote:

Originally Posted by Dreamliner

At the YMCA I used to belong to, things were stringently regulated anyway. You pretty much had to do a circuit, going from one machine to the next after one set.

You could start with one set of 8-12 reps. If you can't get 8 reps, lower the weight until you can. If 12 reps is too easy, increase the weight. 8-12 reps would be your 'rep range.'

Move the weight in deliberate fashion. Don't heave or attempt to accelerate. Resist the negative portion of the rep. This will make you sore!

Don't worry about your body composition for now. If after 10-12 weeks of going after the machines hard, twice a week, you can't 'see' some muscles coming out, then you may have to turn your attention to diet.

And since you're working out at the Y, there are trainers there that will show you how to perform the exercises and get started right. In my capacity as a fitness trainer, I ordinarily spend a pretty good chunk of time just showing my trainees how to properly execute a movement. It's fairly important that you get this down, early-on, proper form. They say, "Practice makes perfect." It's ain't true. practice makes PERMANENT.

The YMCA I go to seems pretty laid back, I have went a couple times to work out with some friends and we would always do our sets on a machine before moving to the next, isnt too busy or anything.

Dreamliner · 11-09-2011, 02:19 PM

Quote:

Originally Posted by jeffh11

The YMCA I go to seems pretty laid back, I have went a couple times to work out with some friends and we would always do our sets on a machine before moving to the next, isnt too busy or anything.

That's actually the way I like it. However, I do s trongly recommend 'bothering' one of the trainers to ensure that you're using the machines correctly.