I second the Super Slow-body by science idea. It has the virtue of time efficiency, good muscle building, and especially safety. It has a very low injury rate. But it's tough to do by yourself; you push the muscles to momentary failure with slow movements once a week. If you can possibly swing it I'd find a trainer that knows how this works. bodybyscience.net has a link to many places around the country that train this way, or google SuperSlowZone.
The rest of the week you use all that fabulous animal energy you're feeling having fun and not worrying one whit about "conditioning" or "burning calories!" Walk, play, bike, frolic, play frisbee, swim! Here is a link to my blog which has a bunch of links to papers, websites, etc on the slow movement weight method.
"Functional Fitness" may well be a myth. Doug McGuff MD maintains that you may do best by doing one strength/conditioning workout per week, and SEPARATELY doing skill workouts when you're fresh. Skill training is highly specific and does not cross over to other activities very well. It makes a lot of sense to me; your brain (in particular the Cerebellum, the seat of coordination which I was cheated on genetically) tends to remember your last effort the best. If you have exhausted yourself mixing training and skill training, if you're anything like me your form pretty much sucks on that last effort and that's the one that gets programmed into the brain.
10/2/12: 169 lbs, 37"waist
Now: low 150's, 33" waist
AKA: Texas Grok
I think you should Deadlift as this much of energy can really help you.
Why should you deadlift?
Well, simply put it maybe the number one exercise for the posterior chain of the human body.
It enhances your hip, thigh and back strength along with the potential of adding some serious
muscle to your physique. When you start a deadlift you are in somewhat of a squat position
however knees are not at 90 degrees. Knees and hips are flexed at approximately 100 degrees
with arms straight and pointing down. The grip you use is a personal preference, alternating,
underhand or overhand.
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