My workout works pretty well, actually - I just had a series of unfortunate accidents, and I missed out on 2 months training! I felt fat before, but without exercising for so long, I feel like a blimp!
Anyway, here's my routine:
"I try to wake up at 7:30, have plenty of cold water with a fat burner (I currently use Thermobol from Maximuscle) then do 617 kcal worth (takes me between 45 and 90 minutes) on my exercise on my exercise bike.
Although I'm a wheelchair user, I don't have a spinal cord injury at all, so all my limbs work, giving me the ability to use this ([ame="http://www.amazon.co.uk/gp/product/B0013G0EOW/ref=oss_product"]Golds Gym Mini Bike: Amazon.co.uk: Sports & Leisure[/ame]) type of exercise bike. Depending on an individual's possible range of movement, there's everything from powered leg-exercisers, hand cycles, or even just wheeling yourself around in a wheelchair. Very rarely does disability make any kind of cardiovascular exercise impossible!
I also use a heart-rate monitor strap (HRM) to measure how many calories I burn, as I find the calories display on most exercise equipment is based on what the average, able-bodied man burns, and aren't good indicators for how many calories I have burnt. That's just me, though. I've always had to measure everything, use empirical data - if you're not like that, just base exercise sessions, not on the number of calories to burn, but the length of time (e.g. I'm going to spend 30mins doing this).
I then have my breakfast which normally consists of porridge with a spoonful of Nutella (only 80 kcal for a 15 gram tablespoon - which is quite a lot of Nutella!) mixed in to sweeten it up, a whey protein shake (I currently use the vanilla flavor variety of MyProtein's Total Protein XS). I also have a mug of green tea as most sports nutrition companies charge a lot more for a little green tea extract added to their products (green tea is a good thermogen), and is only £1-2 from any major supermarket for a box of 20 tea bags! One more Thermobol, as well.
Two hours later (you're meant to consume some protein every 2hrs for it to stay as active as possible, and, therefore, burn the most calories), I have some more whey protein, then do some resistance work (either a variety of sit-ups to work my stomach muscles, or press-ups/dumbell exercises to work my shoulders and upper arms). I do one of the two muscle groups one day, then the other the next day, giving my muscles time to recover and grow before being worked again.
Again, two hours later, I have lunch - normally just a seasoned chicken breast, some salad, my last Thermobol of the day, and, yes, more green tea.
Two hours later, more whey protein, and, after that, another cardio session (same as I do before breakfast).
Two more hours, and another protein shake. Two hours after that, dinner (chicken breast, seasoned, and some vegetables on the side). Then some more green tea.
Two hours after dinner, another protein shake, then a slow-release protein drink before bed (casein, or MyProtein's Bedtime Extreme, which I use).
With this diet, I consume 1,778 kcal (plus vegetables, which vary in calorific value, and so cannot be measured easily). This leaves plenty of room for some extra 'treats', and still lose weight. Plus, this includes 1,234 kcal of aerobic exercise. Anaerobic exercise (i.e. resistance training) burns calories mainly by increasing the size of your muscles, thus increasing the number of calories required to 'maintain' them, raising your base metabolic rate, and are, therefore, (also) not easily quantifiable. They also markedly improve your appearance!
Most of this I've based partly on Hugo Rivera's Transformation Guide (
www.bodybuilding.com/fun/hugo_newyear2.htm), partly on Nick Scott's advice on Nickfitness.com, Zeb Atlas' régime (
www.myspace.com/big_tommygunz), Rosita Evans' book 'Rosie's Armchair Exercises'
(
www.amazon.co.uk/Rosies-Armchair-Ex...=sr_1_1?ie=UTF8&s=books&qid=1271262981&sr=8-1), and the advice of too many doctors and physiotherapists to name...
I'm not overly strict and inflexible with this - if I wake up one morning and (a) certain muscle(s) is/are sore, I just miss out the exercises that use those muscles until they feel better."
(I've just copied this from my FB page, so I apologize for not going through it and tailoring to my original post. There should be everything there, though, anyway...)
