Get Your Body In Shape In Just 6 Weeks, Complete Schedule! Options

[Ghias]

I was looking on the Internet for some schedule for push ups training and came across this awesome site which has a great program and many people have signed up there. It looks doable too. My initial test score is 19 push ups maximum. (IMG:style_emoticons/PDFEmotionIconsv10/sad.gif)
Here:

http://www.hundredpushups.com/index.html

Another site I came across is which gives complete schedule for doing 60 sit ups in one minute in 6 weeks. My initial test result is 18 sit ups in 1 minute. Sad state of affairs, I know.

http://60situpschallenge.blogspot.com/2008...-in-minute.html

And another one I've found is "The Couch-to-5K Running Plan". Best way to get fat off your body.

http://www.coolrunning.com/engine/2/2_3/181.shtml
I have at last decided to take care of my body. (IMG:style_emoticons/PDFEmotionIconsv10/BVICTORY.GIF) I'll be starting all of these programs form the next Monday and post daily scores in this thread. Many people start exercising but they just give up because of lack of motivation or no results. Posting results here will keep me motivated and kinda answerable if I don't follow the schedule. I encourage everyone to adopt at least one of these programs for their own sake. Post results here in this thread and stay motived and keep track of your exercises. If you go to gym already then congratulations, this thread is for the people who don't do squat for their health.

Take the first step. Every one joining any program please give their specs. Me:

Sex: Male
Hight: 5ft 5in
Weight: 75 kg
BMI: 28.4

Convert units from Here:

http://www.metric-conversions.org/

Calculate BMI from here:

http://www.cdc.gov/nccdphp/dnpa/healthywei..._calculator.htm

Mods please pin this topic if 5 or 6 members join any program and post their scores.

I'll Inshallah start from this Monday.

P.S: Members can add any other schedules they find good, but only of exercises that can be done at home without buying equipments or going to gyms, this thread is only for the "not gym going persons".

[Mr. X]

I recently joined LA Fitness.


Thanks for these sites.

[CounterPunch]

another very good excercise is rope skipping..

its not that easy to be done if u are obese..but for overweights it is manageable..

it is an anaerobic excercise, the one which doesnot burn the fat cells itself..but triggers the process which burns them inturn...and it is a very good one at that..

how good is it? it is believed that, 10 minutes of rope skipping equals 45 minutes of hard running!!

so make ur choice! its kool...sound for cardiovascular health, as well as shaping ur body.

but will make u sweat big time.

[Shehz]

Nothing beats swimming.
Thanks for the BMI converter, mine's 18.8

[Ghias]

Found another one, "The Twenty Pull-ups Challenge". Complete schedule for doing twenty consective pushups in 6 weeks. I dont know right now if I'll try this one or not. I'll see if after all the other excercises I have enough energy left for this one. Here is the link:

http://twentypullups.com/

[Ghias]

My name has been added to the Challengers page of "The Hundred Push Ups Training Program" and "The 60 Situps in a Minute Challenge" with a link to this thread for progress monitoring upon my request. Here:

http://www.hundredpushups.com/challenge.html

http://60situpschallenge.blogspot.com/2008...-challenge.html

[platinum786]

Some good links. I started going to the gym over a year ago and one thing I have noticed, you need to enjoy what you are doing. Have a gym buddy, vary your activities and if possible, when going to the gym, join one of those organised classes they have.

[Ghias]

Some good links. I started going to the gym over a year ago and one thing I have noticed, you need to enjoy what you are doing. Have a gym buddy, vary your activities and if possible, when going to the gym, join one of those organised classes they have.

I thought of going to a gym at first but when I took into account the muscle soreness, I left that idea. I mean I'll have to pay Rs. 200 for a low quality gym or Rs. 500 for medium quality gym per month and I'll only be able to go 2 or 3 days maximum in a week. Terrible waste of money.

another very good excercise is rope skipping..

its not that easy to be done if u are obese..but for overweights it is manageable..

it is an anaerobic excercise, the one which doesnot burn the fat cells itself..but triggers the process which burns them inturn...and it is a very good one at that..

how good is it? it is believed that, 10 minutes of rope skipping equals 45 minutes of hard running!!

so make ur choice! its kool...sound for cardiovascular health, as well as shaping ur body.

but will make u sweat big time.

Thought of this one too, but decided against it considering the high possibility of falling on my face and breaking my nose. (IMG:style_emoticons/PDFEmotionIconsv10/CRY1.GIF)

[_killuminati_]

Always drink hot water or tea (green) with meals. Ever wonder why Chinese people are generally so slim?

I thought of going to a gym at first but when I took into account the muscle soreness,

Muscle soreness = muscle growth. No pain = no gain (IMG:style_emoticons/PDFEmotionIconsv10/smile.gif)

I quit working out 8 months ago, and will start again this week.. need to work on my shoulders' muscle definition.

By the way, are you planning on gaining weight or losing?

[Ghias]

Always drink hot water or tea (green) with meals. Ever wonder why Chinese people are generally so slim?


Muscle soreness = muscle growth. No pain = no gain (IMG:style_emoticons/PDFEmotionIconsv10/smile.gif)

I quit working out 8 months ago, and will start again this week.. need to work on my shoulders' muscle definition.

By the way, are you planning on gaining weight or losing?

My goals are:

1. Lose upto 20 kg fat
2. Be able to do 100 consective pushups
3. Be able to do 60 situps in one minute
4. Be able to do 20 consective pullups
5. Be able to run 5k everyday.

[Ghias]

Hundred Push Ups: Week 1 Day 1:

Barely managed to get through. Had to take 2 seconds rest to get to 9 in the end.

Required: 10, 12, 7, 7, max (at least 9)

Actual: 10, 12, 7, 7, 9

60 Sit Ups: Week 1 Day 1:

This one was easy.

Required: 8, 9, 6, 7, max in 30 sec (at least 13)

Actual: 8, 9, 6, 7, 13

Twenty Pull Ups : Week -2 Day 1:

Required: -1, -1, -1, -1, -1

Actual: -1, -1, -1, -1, -1

Couch to 5K : Week 1 Day 1:

Huffed and puffed a lot in the first 3,4 minutes but got into the groove toward the end. Maybe because I slowed the speed a bit. But I could have gone 20 minutes more.

Required: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Actual: All

[Ghias]

Hundred Push Ups: Week 1 Day 2:

Again barely managed to get through. First did 10 and then 6 when I was interrupted , started from scratch after two hours and had to give myself 4 to 6 seconds rest on the last 3,4 efforts to do 12. I'll probably do this day again tomorrow if I'm not sore.

Required: 10, 12, 8, 8, max (at least 12)

Actual: 10, 12, 8, 8, 12

60 Sit Ups: Week 1 Day 2:

Did just fine.

Required: 8, 10, 7, max in 30 sec (at least 14)

Actual: 8, 10, 7, 15

Twenty Pull Ups : Week -2 Day 2:

Was too sore for this one, will continue from this day whenever I get my muscles back.

Couch to 5K : Week 1 Day 2:

Huffed and puffed a lot today, maybe because I stepped up the pace a bit. But overall it was fine.

Required: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Actual: All

[Ghias]

Found a great site which calculates how much water one should drink everyday. If you dont know how important water is for overall health then read this article:

http://www.inch-aweigh.com/water.html

Calculator:

http://nutrition.about.com/library/blwatercalculator.htm

I have to drink 10.6 glasses of water on normal days and 11.6 on exercise days. (IMG:style_emoticons/PDFEmotionIconsv10/CRY1.GIF)

[Ghias]

Did this one yesterday but couldn't find the time to post.

Hundred Push Ups: Week 1 Day 3:

This is looking really tough. I had to give myself almost 5 to ten seconds rest rest to do the last 3.

Required: 11, 15, 9, 9, max (at least 13)

Actual: 10, 12, 8, 8, 12

60 Sit Ups: Week 1 Day 3:

This was f%^%#@* tough today, I don't know why.

Required: 9, 11, 8, max in 30 sec (at least 15)

Actual: 9, 11, 8, 15

Twenty Pull Ups : Week -2 Day 2:

Still too sore for this one.

Couch to 5K : Week 1 Day 3:

Required: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Actual: All

[SUNNY92]

I am a keen runner, and average 7/8 Minute a mile and do a 5 mile run on most days.

Needless to say running is an all over body toner, the idea is to divert your attention from stress so running in company and conversating is an amazing

diversion to cover the distance.

I also seem to put on weight during Ramadan, hence presently I am doing double time.

[Ghias]

Hundred Push Ups: Week 2 Day 1:

Required: 14, 14, 10, 10, max (at least 15)

Actual: 14, 14, 10, 10, 15

60 Sit Ups: Week 2 Day 1:

Required: 10, 11, 8, max in 30 sec (at least 13)

Actual: 10, 11, 8, 14

Twenty Pull Ups : Week -2 Day 2:

Ahh finally...

Required: -1, -1, -1, -1, -1

Actual: -1, -1, -1, -1, -1

Couch to 5K : Week 2 Day 1:

Required: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Actual: All

[Ghias]

Hundred Push Ups: Week 2 Day 2:

Had to take a few seconds rest to do the last 6. Damn, I don't know if I should repeat this one or not.

Required: 14, 16, 12, 12, max (at least 17)

Actual: 14, 16, 12, 12, 17

60 Sit Ups: Week 2 Day 2:

Required: 10, 12, 9, max in 30 sec (at least 14)

Actual: 10, 12, 9, 15

Twenty Pull Ups : Week -2 Day 3:

Damn, still cant do one single pull up. Did another negative for the final. I'll probably repeat this weak again.

Required: -1, -1, -1, -1, 1

Actual: -1, -1, -1, -1, -1

Couch to 5K : Week 2 Day 2:

Required: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Actual: All

[Ghias]

Hundred Push Ups: Week 2 Day 3:

Surprisingly this one was really easy today, I even managed to do 21 when the required was at least 20 in the last set. Looks like something is going right after all.

Required: 16, 17, 14, 14, max (at least 20)

Actual: 16, 17, 14, 14, 21

60 Sit Ups: Week 2 Day 3:

Easy.

Required: 11, 13, 10, max in 30 sec (at least 15)

Actual: 11, 13, 10, 16

Twenty Pull Ups : Week -2 Day 3:

Repeated Day 3 of Week -2 but still can't to the regular pull up.

Required: -1, -1, -1, -1, 1

Actual: -1, -1, -1, -1, failed attempt

Couch to 5K : Week 2 Day 3:

Em...., I think I need to see my doctor about my legs, they hurt!!!

Required: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Actual: All

[blueazure]

man take care of calorie + protein intake..dats equally important..i manage 50 push ups daily,five days a week..milk is must

[Ghias]

Results of the First Exhaustion Test for the Hundred Push Ups Program:

I did 27 consecutive push ups!!! Just two weeks ago I could only manage 19 consecutively. (IMG:style_emoticons/PDFEmotionIconsv10/BVICTORY.GIF) (IMG:style_emoticons/PDFEmotionIconsv10/BVICTORY.GIF) (IMG:style_emoticons/PDFEmotionIconsv10/BVICTORY.GIF)

Results of the First Exhaustion Test for the 60 Sit Ups Program:

Phew.. did 30 in 60 seconds. Still below average but my personal best. (IMG:style_emoticons/PDFEmotionIconsv10/gun_bandana.gif)

[Ghias]

Hundred Push Ups: Week 3 Day 1:

Required: 14, 18, 14, 14, max (at least 20)

Actual: 14, 18, 14, 14, 20

60 Sit Ups: Week 3 Day 1:

Sh*t! I couldn't do the last required 28 in 60 seconds, only did 20.

Required: 15, 18, 12, max in 60 sec (at least 28)

Actual: 15, 18, 12, 20

Twenty Pull Ups : Week -2 Day 1:

Starting again from Week -2 Day 1.

Required: -1, -1, -1, -1, -1

Actual: -1, -1, -1, -1, -1

Couch to 5K : Week 3 Day 1:

Required:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Actual: All

[Ghias]

Hundred Push Ups: Week 3 Day 2:

I think I 'll have to do the last week again. This week is just too much and I just couldn't do the first 25 and the last 25 consecutively. Had to take small breaks after 4 to 5 push ups.

Required: 20, 25, 15, 15, max (at least 25)

Actual: 20, 25, 15, 15, 25

60 Sit Ups: Week 3 Day 2:

Same is the case with this, I think I'll repeat.

Required: 17, 20, 14, max in 60 sec (at least 29)

Actual: 17, 20, 14, 29

Twenty Pull Ups : Week -2 Day 2:


Required: -1, -1, -1, -1, -1

Actual: -1, -1, -1, -1, -1

Couch to 5K : Week 3 Day 2:

Required:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Actual: All

[Ghias]

Hundred Push Ups: Week 3 Day 3:

Required: 22, 30, 20, 20, max (at least 28)

Actual: 22, 30, 20, 20, 28

60 Sit Ups: Week 3 Day 3:

Required: 18, 21, 15, max in 60 sec (at least 30)

Actual: 18, 21, 15, 24

Twenty Pull Ups : Week -2 Day 3:


Required: -1, -1, -1, -1, 1

Actual: -1, -1, -1, -1, kinda half pull up

Couch to 5K : Week 3 Day 3:

Required:

Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Actual: All
__________________________________

This hasn't been a very good week for me. I couldn't do the final rep of push ups and sit ups without taking extra time. And the last required number of either was also done in bits and pieces. This has never happened before this week. So I think I'll have to repeat this or the previous week instead of going for the next one the coming Monday. I'll check the respective websites of both of the programs to see what they say about a situation like this.

Running is going good. but there is a slight problem of feeling a little pain in my legs and lower back when I run a bit too longer. I have talked to my doctor about it and am talking some medicines for it. BTW running was the thing I actually feared when I started all this but now its the easiest thing of all the programs I doing.LOL. Anyway, I still haven't lost any wait after 3 weeks.

One more thing, I have been taking 11 glasses of water on non exercise days and 12 glasses of water on exercise days. So thats another routine I have adopted. Before this I used to drink 2 to 4 glasses of water a day.Haven't seen any positive effects yet but hopefully it'll be doing some good. Thats all for this week.

[Ghias]

Hundred Push Ups: Week 3 Day 1:

Repeating week 3,

Required: 14, 18, 14, 14, max (at least 20)

Actual: 14, 18, 14, 14, 20

Completed the last 20 with 13, 6 and 1. Damn! still lacking behind. (IMG:style_emoticons/PDFEmotionIconsv10/hitwall.gif)

60 Sit Ups: Week 3 Day 1:

Repeating week 3,

Required: 15, 18, 12, max in 60 sec (at least 28)

Actual: 15, 18, 12, 22

Same is the case with sit ups, couldn't do the last 28.

Twenty Pull Ups : Week -1 Day 1:

Finally I have done my first ever push up (IMG:style_emoticons/PDFEmotionIconsv10/BVICTORY.GIF) . Seems like this is the only good news from the anaerobic side today.

Required: 1, -1, -1, -1, -1

Actual: 1, -1, -1, -1, -1

Couch to 5K : Week 3 Day 3:

Required:

Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Actual: All

I'm starting to like running. (IMG:style_emoticons/PDFEmotionIconsv10/emot-devil.gif)

[Ghias]

Hundred Push Ups: Week 3 Day 2:

Required: 20, 25, 15, 15, max (at least 25)

Actual: 20, 25, 15, 15, 25

60 Sit Ups: Week 3 Day 2:

Required: 17, 20, 14, max in 60 sec (at least 29)

Actual: 17, 20, 14, 22

Couldn't do the last 28. (IMG:style_emoticons/PDFEmotionIconsv10/hitwall.gif)

Twenty Pull Ups : Week -1 Day 2:

Required: 1, -1, 1, -1, -1

Actual: 1, -1, 1, -1, -1

Couch to 5K : Week 3 Day 3:

Required:

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Actual: All

[INXCESS]

Ghias, so you did it then???. Awesome man..I just started today. was only able to do 10. It is too darn cold and I dont want to do anything else other than go to work and then bum around the rest of the day.

do you live in pakistan or in europe / N.A

It is just too damm cold here man, and the worst thing is that I live in the bay area where it is not even bad..haha, when compared to midwest or the east coast

[Ghias]

Ghias, so you did it then???. Awesome man..I just started today. was only able to do 10. It is too darn cold and I dont want to do anything else other than go to work and then bum around the rest of the day.

do you live in pakistan or in europe / N.A

It is just too damm cold here man, and the worst thing is that I live in the bay area where it is not even bad..haha, when compared to midwest or the east coast

Its too darn cold in Islamabad also. The routine of jogging after 10-11 PM that I had has come to a halt. I have finished the 8th week, only one week is left for the running. I did a post on how I missed a whole week of anaerobic exercises because of Eid and some other stuff that I had to do but it got deleted in the recent hack. Anyway, I'll be starting everything again hopefully from this coming monday. Just two more weeks and everything will be over!

And I did an exhaustion test after the fourth week and managed to do 55 push ups, so definitely there is improvement.

[INXCESS]

Some good links. I started going to the gym over a year ago and one thing I have noticed, you need to enjoy what you are doing. Have a gym buddy, vary your activities and if possible, when going to the gym, join one of those organised classes they have.

Plat, we all know you joined the 'organized' classes for the babes :-p.

anyway my gf goes to ymca and she goes to the zumba and early morning cycling class. The zumba class is amazing for single guys as there are tons of single girls and that will definitely make you attend the class regularly, learn how to dance and also keep you in shape. Unfortunately I am under orders not to join that class.

[INXCESS]

Its too darn cold in Islamabad also. The routine of jogging after 10-11 PM that I had has come to a halt. I have finished the 8th week, only one week is left for the running. I did a post on how I missed a whole week of anaerobic exercises because of Eid and some other stuff that I had to do but it got deleted in the recent hack. Anyway, I'll be starting everything again hopefully from this coming monday. Just two more weeks and everything will be over!

And I did an exhaustion test after the fourth week and managed to do 55 push ups, so definitely there is improvement.

Thanks for the update Ghias!.
Started on my first week and now I am going out of town to San Diego with my sis and then after that to New York for new years, so there goes 2 weeks. Hope to keep up with it though. I will keep updating the thread with my progress as well.

When you say, you are ging start again on MOnday, does that mean you are gonna start from week1 and then see which route to take? Thanks again for updates

[Ghias]

Thanks for the update Ghias!.
Started on my first week and now I am going out of town to San Diego with my sis and then after that to New York for new years, so there goes 2 weeks. Hope to keep up with it though. I will keep updating the thread with my progress as well.

When you say, you are ging start again on MOnday, does that mean you are gonna start from week1 and then see which route to take? Thanks again for updates

I'm going to resume from where I left i.e. 4th week for push ups, 4th week for sit ups, 1st week for pull ups and 9th week for running.

Good thing you've started, when I first started I thought I was never gonna make it to even 30. The key is persistence.

[lightning]

I train in thai boxing a lot, so i might know a thing or two about working out :)

If you have access to heavy weights, it will be useful, resistance training is in my opinion, the best way to get in shape fast coupled with a good diet.

Also, i dont see the point of 100 consecutive push ups/sit ups. I bet a lot of you will get bored around 50! Instead, if you can, why not do it with one arm? Why now try plyometric exercises ( push yourself off the floor with the push up)? Why not try weighted push ups? 100 push ups will be great for endurance, but if you want strength, and visible results you are going to need to push yourselves in the other direction, more weight!

[Skull-Buster]

i lost around 15 pounds last Ramazan.

[platinum786]

^^^ Wow!

I can't do that, often I put weight on with the parantai in the morning and everything i can manage in the evening.

I should be ashmed of myself, i defeat the object of it all.... (IMG:style_emoticons/PDFEmotionIconsv10/smile.gif)