Need advice on workout and fat loss
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Need advice on workout and fat loss - 3/23/2006 4:01:59 PM
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integ14
Posts: 4
Joined: 3/23/2006
Status: offline
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Hi
This is my situation. I an currently a college student and i have a deskjob so i am not active. I use to play football a few years back so at some point in my life i was well fit. after i stopped playing football i gained around 30 pounds and now my weight is 200lbs and im 5ft 6ins. my goal is to lose as much fat but keep as muich muscle as i can. i have set a goal of 170 to 180 thats about 20 to 25 pounds total to lose.
I can currently go to the gym monday - friday so i want to takew advantage of that. i have been going for the past 2 weeks everyday. What i have been doing is cardio for 20 minutes before my workout and cardio for 20 minutes after my workout.
im going to start a 4 day workout plan and i just dont know how to set it up. what i have been doing so far is 1 major muscle per day. ( ex mon -chest, tues, shoulders. etc..)
my plan is to have monday and thursday workout ( A ) to be the exact same
and to have
tuesday and friday ( B ) be the same.
I need help setting up workout A and workout B. thnks.
Thanks in advance for the advice.
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RE: Need advice on workout and fat loss - 3/23/2006 4:08:59 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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you could try something like this-
Monday- Chest and back
Bench press, incline bench press, decline bench press
Deadlifts, bent over rows, pullups
Tuesday- Legs and shoulders
Squats, stiff leg deadlifts, calf raises
Standing military press, upright rows, shrugs
Wednesday- Arms
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench press, skullcrushers, triceps pressdowns
And then you can start over- Use Monday and Tuesday as A and B, and hit arms just once a week on wednesdays- this way, you're not trying to hit too many muscles in each workout, which would be bad, and you're also giving your arms a workout of their own in there- they get used quite a bit in the other workouts too, so don't worry about working them just once a week.
although working each muscle once a week will also get you great gains- You could do something like this instead-
Monday- Chest
Tuesday- Legs
Wednesday- Shoulders
Thursday- Back
Friday- Arms
this type of workout routine will give each muscle group plenty of energy and attention, and also a whole week to recover and rebuild until it's time to work that muscle again. Rest is very important to building muscle.
For each muscle group, I listed three exercises- Do three sets of each, for eight to ten reps or so, rest two to three minutes in between each set.
Of course, the most important thing to reach your goal is what you eat- List something about your diet in the nutrition forum for more help on that. Without the right amounts of the right foods, you're going nowhere.
(in reply to integ14)
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RE: Need advice on workout and fat loss - 3/23/2006 10:34:18 PM
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chisum1357
Posts: 238
Joined: 12/16/2005
From: Texas
Status: offline
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well just out of curiosity, how much fat do you have covering your muscles? i too am a fatter guy, i am 5' 8 1/2" at 215 pounds. and one thing i have learned since joining this site is to not go by weight, go by inches. they are a much better view point. and it will help motivate you to take some pictures. this way you can actually see the results a lot better than just looking in the mirror.
but the best way that i went from 250 to 180 for the military was that i would wake up and first thing would be to do cardio for 30 to 45 minutes. then i would either workout or do cardio again for 45 minutes to an hour. it seemed like overkill to me, but once i tried it and i stopped doing just walking and cycling as my cardio and threw in boxing and kick boxing, it went real smooth. also do not eat late at night. stop eating about 4 hours before bed time. and try to eat 6-7 small meals a day. the rule i went by was that i ate a meal that was about the size of my fist.
and a secret to being able to pull off eating smaller meals is to remember that your stomach is already very small, i think its smaller than your heart. but just eat slowly, and chew very thoroghly, it takes like 20 minutes before your stomach feels full. and it helps a lot too if you walk around for 5 minutes after each meal. do not go on the atkins diet, i did that once and man did it screw me up. if you find yourself hungry in between meals, which would be weird since you are eating basically every 3 hours, snack on veggies.
and with your workouts, maybe you shouldnt do them. if you want to loose weight first, without loosing any muscle, but at the same time not gaining any, do resistance workouts. just brought this up because at one point i wanted to just loose the fat to see how much muscle i actually had, but found it to be more fun and motivating to build the muscle while loosing the fat.
(in reply to cpl)
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RE: Need advice on workout and fat loss - 3/24/2006 8:34:48 AM
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integ14
Posts: 4
Joined: 3/23/2006
Status: offline
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CPL
well thanks for your advice. i will be doing the monday/thursday and tuesday/friday workout and i will tweak up the plan you gave me a bit. and your absolutely right with all the other work outs my arms are getting workouts hard there too so one day for arms sounds good too.
CHISUM1357
I dont really know how much fat i have covering my muscles but this coming monday im going to get a fat % test done at the gym. so i should get some number regarding that. I have always had fat covering my muscle even when i was at my best a few years back. for some reason i just cant get rid of my man boobs and its so annoying. When i put on weight i ussually get it on my chest and i get love handles. by the way i would love some advice on how to get rid of man boobs. cause i have always had that problem.i have been doing cardio lately i do 20minutes before workout and 20 minutes after workout mon-fri. as time goes by i will increase that. what im having real trouble in is my eating habbits. i love eating late at night and im a fast eater. its hard getting use to eating 4-6 small meals. but i will take your advice on making them about the size of my fist.
well thanks guys and gals for the advice. feel free to comment and give me mre advie and tanks again.
(in reply to chisum1357)
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RE: Need advice on workout and fat loss - 3/24/2006 1:41:36 PM
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chisum1357
Posts: 238
Joined: 12/16/2005
From: Texas
Status: offline
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take an open palm to your nipple, and press on it with even pressure, is there like a lump? it will be basically directly under your nipple area. if there is then you have what most men have, including me, which is gynecomastia.
if there is not a lump then no worries because you can get rid of it by doing simple things. males and females have their problem areas when it comes to fat storage. for women it is their stomach and hips. for men it is the chest and hips. if you incorporate fish oil and flax seed oil, it should help out with getting rid of the excess fat in your chest.
(in reply to integ14)
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RE: Need advice on workout and fat loss - 3/24/2006 2:20:11 PM
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integ14
Posts: 4
Joined: 3/23/2006
Status: offline
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Hey CHISUM
well i did what u said with my palm but i dont think i have anything cause i put pressure and it goes down as far as it can but i dont feel any lump at all. i dont know if im doing it right. i mean can u actually feel a it is it harder then the regular fat. i did it and it just feel squisshy like a chicks boob. but i think its allot for being a guy. i mean i probably have a size cup A if i would wear a bra. what can i do to get rid of this. this has always been something big for me. i need to get rid of that. help out.
thanks
(in reply to chisum1357)
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RE: Need advice on workout and fat loss - 3/24/2006 9:18:44 PM
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chisum1357
Posts: 238
Joined: 12/16/2005
From: Texas
Status: offline
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yeah man you would be able to feel a lump right under your nipple pretty muc hright away. if you didnt then you are lucky. you should be able to loose the fat in your chest relativly easily with proper diet and exercise. the fish oil and flax seed oil are just things that really help aid in the fat loss.
(in reply to integ14)
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RE: Need advice on workout and fat loss - 3/25/2006 4:13:48 PM
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integ14
Posts: 4
Joined: 3/23/2006
Status: offline
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were can i get that fish oil and the flax seed oil. i have never hears of either one. can u give me some info on them or were i can go get some. thanks
(in reply to chisum1357)
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RE: Need advice on workout and fat loss - 3/25/2006 4:40:33 PM
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chisum1357
Posts: 238
Joined: 12/16/2005
From: Texas
Status: offline
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you can get the fish oil and flax seed oil anywhere that vitamins are sold. they arent supplements. the best place though is like a vitamin shop. they always have a nice selection to choose from.
and a lot of people dont know, but yohimbe can actually help you in loosing chest fat. well stored (stubborn) fat actually. a lot of people think that yohimbe is for getting blood flow to your genitals, though it is, that isnt the only thing it does. really it is the yohimbine that is in the yohimbe. but if you just take the yohimbe, and not straight yohimbine, you will get greater effects.
(in reply to integ14)
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