Best ways to get (and stay) in shape?

So I just started a new semester this week and my course schedule actually allows for some free time in the evenings throughout the week, which is excellent because I plan to start going to the gym again on a regular basis.

I was wondering if anyone here works out on a regular basis and if so, what you would recommend to a) get in shape, and b) stay in shape.

Currently I play racquetball on a regular basis and occasionally I'll run and lift. Any suggestions?

I love running its easy and you get to see new places! However I'm not sure how that would work in your area, don't really know how dence/open it is.

I use to lift like crazy back when I played football. Loved it so much, but I injured my back. All I can really say is to get in shape lifting you need to put on the weight and up the reps. Worked for me, usably did sets of 10 reps, that will add muscle, but you have to make sure your almost dieing on the last rep. I also did a lot of 4x3's aka 4 sets of 3 reps, mainly because I was an offensive linemen. Had to have power and high weights and low reps will do that.

Also a great one to do are triangles. Start off with 6 reps, then 5, 4, 3, 2, 1. Keep adding weight, the 1 rep should be your max and almost be impossible to do, but make sure you do it. Then go backwards, if you do it right when your back at your 6 reps your legs will feel like jello!

One thing about lifting though is make sure you have proper form! Other wise you might hurt your back like I did.

Ya, walking works too. I'm a avid hiker and I live in Washington so we have plenty of mountains to climb. hiking is a great way to stay in shape once you get their and you can also get in shape hiking, however its not as much fun. The real fun part comes when you can take a nice camera with you. There are some amazing pictures to be taken in the wilderness.

Do you go to RIT?
If so, ill play racquetball with you (I go there)
I haven't played much but I have beaten people who thought they were good (I'm sure I suck though)
Used to play tennis (very good at it) ...that probably helps
I would like some competition (only kid i know that was went on Co-op)

If you do go to RIT then the gym there is pretty damn good...
I rotate muscle groups depending on the days.
one day I do chest (bench, incline bench) shoulders (military press, arm raises, shrugs) triceps (skull crushers...etc.). I switch between bars and dumbbells every so often ...maybe do flys
the next day is legs abs and lower back...but I alternate that and just running (with occasionally lifting after)
the next day is arms and upper back (Lat pulldowns, rows, curls, etc)

I ussually aim between 8-12 reps and 3 sets, ussually start at 8 reps, work to 12 and then up the weight
Except for benchs and squats, then I aim for 6 reps and 3 sets.

There has to be a rest period after lifting, I find that the 3 day rotation works very well for this, because you don't use the same muscles each day. Theres a couple days of rest for that group inbetween. You can always take a rest day when the rotation comes around anyway if your still too sore...

I have a friend whose a physical fitness major (at another college) and he has a bigger rotation (something like 6 days) and on each day he is more focused on a particular muscle group. He also is huge...

Thanks SpooF and Joe.

Yeah, I'm at RIT, and believe me I know how good the gym is, lol. I used to go almost every day my first year and throughout a good part of my second, but this year has been aweful time-wise so I haven't had that chance. That, and I'm a bit lazy.

If you let me know what you're schedule is like, I'd always be up for racquetball. I have a couple of friends that play but not on a regular basis, so it'd be nice to know someone else who's interested in playing.

I used to do a 2-day rotation for lifting: arms and legs on one day, chest and back on the other. Worked pretty well for a while.

I don't really lift a whole lot anymore, and I currently hate running, solely because of the fact that I'm terribly out of shape, so running makes me feel like *plum*. I know if I kept at it that it would become a little less dull, but it's getting to that point that sucks.

I have no intention of trying to get "huge", just want to offset the beer and junk food


Or end up dropping around 300 lbs on your nose, as I watched a guy do last year. He didn't think he needed a spotter...

Awesome!
I'm out of classes by 2 everyday, I don't do anything I don't have to do earlier then 2 anyway

I know exactly what you mean about running, I stopped going to the gym regularly at the end of last school year, and didn't start going back untill christmas break was up. Meaning I'm a bum. Running makes me feel like an ass, but thats starting to turn around.

I'd rather play a game like raquetball for exercise then running on that indoor track (its damn hot and stuff up there) So I'm up for it.

I was suspicious that you went to RIT, as your location was Rochester...and your on this forum

My way to get in shape is to drink 8 glasses of water each day and take exercise as much as possible. ^_^

Have you ever gone up Mount Si? I did that awhile back. Some good views at the top too, although when I went there was alot of clouds so I only got to see a bit.

I have not, I spend most of my hiking in the upper cascades. I just looked it up though and it looks like a very interesting hike. I might have to head up there.

I have a problem with all forms of exercise that have no other point but to exercise - weights, gym, aerobics etc. I love walking, and statistically it's the form of exercise that most people stick to - just because it makes sense and fits into your daily schedule. (when I lived in tokyo I used to walk to my university every day - took about an hour but felt brill)

currently I'm playing tennis and it's brilliant fun though I suck real bad... I love swimming, and it's good because it's no stress on the joints (don't like jogging for that reason) and you don't feel yourself sweating (I don't much like to), and you can move in all three dimensions, which is fun. and it works on a lot of muscles.

I workout 5 days a week, went from 140lbs - 215lbs in the lat 8 years. Just make sure to eat right. I make sure to get protein right in the morning, then every 4 or so hours, including right after the gym and right before bed. Drink a ton of water, I fill up my water bottle probably 8x per day.

I know a lot of people are against supplements, but I work with a supplement company so I get to use a lot of stuff. Core supplements I would use are protein, love BSN Syntha-6 (http://www.bestpricenutrition.com/store ... EM_ID=2199) and creatine from Gaspari Nutrition (http://www.bestpricenutrition.com/store ... EM_ID=2423).

What exactly are your goals? To lose weight, gain muscle or just get healthy?

A little of all three, although I'm mainly out to simply stay healthy and lose a few pounds. I'm not looking to bulk up or do any serious muscle building. Right now I have very little endurance, when running my mile is around 9 minutes; I'd like to lower that a bit.

I like to do about 100 12oz curls at least 3 times a week. (12oz of choice, bud light)

I run a mile in about 5 minutes

Not to breg, I lift 5 days a week on a regular basis. Started doing so at school at the last year and continued and will continue until the end of High School. The only bad thing is that I can't find a gym in Lawrence, KS. I guess that's because I haven't looked too good for it.

Back to the topic.

To get in shape I lift, drink milk and water and do 4 sets of 75 push-ups everyday (sometimes I do 2 sets of 75... when I feel really lazy). It helps...

Running helps a little more than walking but walking isn't bad as well...

Let me tell you one thing... don't lift too much or overdo yourself... that's only hurting you. At school we use the BFS system. All it is, is that you have fill in what you do, alternating every week on the reps and sets and every day on muscle workout and you fill in the weights you do... and once you get to a week with the same reps and sets you did this week, you try to break those records. Setting your own personal best.

That helps too... The reps and sets for us usually look like this...

week 1: 3x3
Week 2: 5-4-3-2-1 (Max out week)
week 3: 5x5
Week 4: 10-8-6 (Except cleans and inclines... which is 4-4-2)

BFS system suggests you don't do more than 8 reps of cleans (any sort of clean) at a time as clean gives a lot of stress on joints. Why it gives a lot of stress on joints? Well, clean is a power lift... you literally use all of your muscles (well almost). The joints you use are wrists, elbows, shoulders, hip, knees and I don't know the terms for this joint but it is where the foot joints at the leg . And all muscles associated with those joints. (Well, mostly all of them).

Playing games help a lot... with agility, speed and loosing pounds.

Hope this helped a bit