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Permalink Reply by Kevin Dunbar on February 13, 2009 at 6:29pm

If you are looking to add size protien, protien, protien. 1-2 gram per kilogram of body weight, per day. Cardio ie. running, jogging, biking, swimming, cycling 15-20 min 3-4 times a week, followed by weight training 30-45 minutes. With the weight training just make sure you are working out all muscles at least once a week, it does not really matter what order you do them in, just that you do them. also check out CrossFit.com they give daily work outs that are different from just cardio and just weights, it is nice to mix that in to break the boredom also it is tough as hell!

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Permalink Reply by Carlo on February 13, 2009 at 7:01pm

thanks man ill look into it, I am probably gonna join a gym soon as well, and maybe get a personal trainer.

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Permalink Reply by ncrowe83 on February 13, 2009 at 7:25pm

Check out www.crossfit.com. These are awesome workouts! It will absolutly kick your butt at first, but stick with it. They require very little equipment and can be done in the station. Let me know what you think.

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Permalink Reply by Carlo on February 13, 2009 at 7:29pm

wow theres so much shit on there I dont know what to click on lol.

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Permalink Reply by Buddha on February 13, 2009 at 7:42pm

Carlo,

I go to the gym 3-4 days a week. At 53 I don't worry about bulk, but strength is important to me. Each visit I work my abs as that's the core of our strength and I also work the lower back. For the lifting we do as FF's/EMT's.

Then one visit will be the above along with legs, back and arms. The next visit is the above along with chest and shoulders. I also try to get a couple of miles on the rowing machine as it works the whole body.

I also have yogurt and fruit along with a protein shake each morning. The protein is great for the body and helps with the metoblism as you age and well help build muscle. My reward when the workout is complete is twenty minutes in the steam room.

It takes time yes, but 5-6 hours a week to stay in shape, help keep me safe and perfrom my duties better is worth it. Good luck to you...

Buddha

P.S. Don't be afraid to ask around at the gym. Most folks are willing to share their knowledge. That includes the women, they have some of the best routines where I go.

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Permalink Reply by Carlo on February 13, 2009 at 7:52pm

thank's for the replies man, I am gonna apply for a job at a couple of gyms see if I get a job at one, maybe I can get a free membership or a discounted one id get either or, and On my days off I work out.

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Permalink Reply by Marc on February 13, 2009 at 7:59pm

P90x
look it up, u dont need a gym.
But if u do have a gym memberhsip, like i do, try doing somthing like this:

i am at a gym 3 days a week for about 2.5 hours:
1)stretch - 25 minutes
2) lite jog on tredmil - 20 minutes
3) bike - 20 minutes
BREAK = 5-8 minutes
4) weights - Arms/chest - 25 minutes
5) legs/lower back - 20 minutes
6) abs - 15 minutes
7) stretch - 15 minutes
8) I go home and stay active for a little while (2-3 hours after working out, dont go sit on the couch)

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Permalink Reply by Carlo on February 13, 2009 at 8:03pm

thanks again, for all the replies.

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Permalink Reply by R Griffin on February 13, 2009 at 8:51pm

run ride run

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