vancityboi

Ok heres the deal. I'm 23 turning 24 standing @ 5'6 and Im in the worst physical shape of my life. Up until 2007 i was hovering between 120-125lbs with some body fat. At that I time had a flat stomach (not a 6 pack) unless i eat ALOT then i get a 'food belly'. Now I happened to gain weight and now sitting at around 133lbs and i have a constant 'food belly'

Before 2007 i was active with my skateboarding and i was constantly drinking/partying, ate what i want and still maintained my skinny figure. Now all i do is work and come home. I was wondering if you guys can shed me some eating tips/exercise tips to help with loosing weight and get toned/build lean muscle. I also made a workout routine for me just to be active but I'm not sure if this help with the weight loss that I want. I dont have alot of free time i work 8:45am-5:15pm (transit one way takes me 1h15mins from home to work) so when i do get home its about 7-8pm, I have a gym at my workplace so i can def. workout there i just dont have time to jog and things like that away from work.

OK here is my workout routine that ive been following for the past 2 days (this routine is specifically designed to work with what I have at my gym). I do two exercise per muscle doing 2-3sets with 7-10 reps. and for the abs I do as much reps in 60sec then continue with the next one without stopping. Sorry if i seemed to have babbled on and on. Thanks in advance guys

Workout routine

Daily

Warm up
-bike
-thread mill


After workout
Abs
1. Weighted Side Bends
2. Bicycle Kicks
3. Side Leg Raise
4. Crunches
5. Rotational Crunches
6. Leg Raises
7. Rotation leg raises
8. Crunch + Leg raise


Monday

Chest
Pec machine
Bench Flye
Dumbell Pullover

Biceps
1 handed arm curl
1 handed assisted reversed arm curl


Wednesday

Shoulders
Machine shoulder Raise
Single arm pull down
Dumbel Shoulder Press
Dumbbell Shrugs

Legs
Leg press
Leg extention

Friday

Triceps
2 handed Rope Pull down
1 handed French curl
2 handed French curl

Back
Lat Pull down
1 handed row

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Glory's Sun

are you doing abs daily?? Damn.. it's ok to rest your ab muscles. Promise it won't delay their toning.

I don't have time to get into all of this but try doing some core exercises as well. Whether it's yoga (yes yoga.. it's quite difficult and not weird.. and helps with other exercises), planks, core synergistics etc.

Then, go with a protein heavy diet. Keep your portions in check and your snack levels in check (i.e. soy nuts are a great snack) Ok, actually don't do protein heavy.. but add one or two units extra protein and cut out a unit of carbs until you get your muscle build then up the carb unit(s) (not too much now) as your workouts intensify.

check out this thread for some more help:

http://www.tfproject.org/tfp/tilted-...nutrition.html

Baraka_Guru

Can you switch out the pec deck with a chest press?

You're doing two rotational exercises for your chest; you might find more gains from focusing on the push motion of a press instead.

Besides, pec decks are known to be a cause of a number of injuries.

Also you might find you're doing too much with your shoulders and triceps--in proportion to the rest of your routine. Try reducing the number of exercises and perhaps increase the intensity: slow the movement down and/or increase the weight.

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aberkok

More legs.

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snowy

Pilates and yoga would both be great. Pilates has more of a focus on the core, whereas yoga is just good all-around resistance exercise. Yoga does come with some peripheral benefits that Pilates does not have, however.

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highthief

Re gaining muscle mass - ditch all the kiddie exercises like pec decks, one arm curls, flyes, pullovers, etc. I'd say your entire muscle mass program should go, in fact.

Stick with the basics: Bench, inclines and dips for chest; presses, shoulder rows and a few laterals for shoulders; t-bar rows, deadlifts, chins for back; heavy barbell and dumbbell curls for biceps, close grip bench, pressdowns, french curls for tris, squats, leg presses, deadlifts, and heavy leg curls for legs.

Split them up and do muscle building 4 times a week, 10 sets for small body parts, 15 for large ones.

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Plan9

I read somewhere that men burn more calories doing rowing exercises than other types of typical cardio.

Hit up a rowing machine and use the weights on those dorsal muscles.

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weightloss2

If you want to know that can help you to have a quick weight loss tips. I can suggest Green Tea. It will help you burn calories even without exercise. Green Tea can burn your fat 50%. Also green tea also use to treat everything from headaches to depression.

Leto

can you give data? i.e., How much green tea will burn 50%of your fat? I've been drinking a cup every day, but my fat levels have remained the same for about 5 yrs. I eat sensibly, and am active.

Do I need to drink 2 cups? per day? per hour? or eat the stuff?

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The_Jazz

Uh, Leto? That guy's a spammer that I fucked with. Maybe you have signatures turned off and missed my joke. He had a link to his website in his signature. I "fixed the glitch".

It was funny to me, at least.

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Leto

lol. You're right. My fault for glazing over the signature.

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You said you didn't give a fuck about hockey
And I never saw someone say that before
You held my hand and we walked home the long way
You were loosening my grip on Bobby Orr

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EventHorizon

steroids

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Quote:

Originally Posted by canuckguy Pretty simple really, do your own thing as long as it does not fuck with anyone's enjoyment of life.

chinese crested

I guess cycling to work is out of the question? Very good cardio vascular - I used to cycle 10 miles to work and I was quicker than the bus (and its free). Swimming tones up everything - I used to live across from a beach and would go for a swim a few times a day. Make like Poirot - work out those little grey cells and think what little things you can fit in with your daily routine - even stairs instead of elevators - if the thought is daunting, just tell yourself the lift is a little square tin coffin waiting to plough into the solid ground with you in it :-)
Rowing - now this may sound mean, but instead of a machine we used to take the babysitter to the lake, and he would get his own boat and a head start, and the kids would yell Ram Him!, Ram Him! and pound on the sides of the row boat - and it is more fun than a gym and realy quite inspiring.
I had an attractive friend who swore by Salsa dancing
See, you get the warm up, the weight lifting - and it looks more fun than lifting a weight bar doesnt it?

Try and make it fun, not torture.

---------- Post added at 12:36 AM ---------- Previous post was at 12:29 AM ----------

Leto - dont know about green tea, but when I had eating disorder, I would statr the day with half a lemon squeezed into a mug of boiling water - that seems to help.

Remixer

I don't believe in daily workouts. Your body should get at least 1 day per week of total rest.

I'd advise for 6-day workout per week.

6 days with 3 days entirely cardio-focused, 3 days basic cardio with large focus on weight training.


Cardio training session I'd suggest to consist of 2 hours of:

- Bicycling (15 mins)
- Jogging (10 mins)
- Yoga/Pilates/Kickboxing/Muay Thai/Judo/Jiu Jitsu (1 hour 15 mins)
- Push-ups, Sit-ups, Squats (20 mins)


For the weight training session:

- Bicycling (15 mins)
- Jogging (15 mins)
- Your own mix of exercises. (1 hour) Exercises should concentrate on a major body region each day: 1 day Arms/Shoulders/Neck/Upper Chest; 1 day Lower Chest/Stomach/Back; 1 day Hips/Legs
- Push-ups/Sit-ups/Squats (30 mins)

My tips assume there's a matted place for general sports exercises. From personal experience, I strongly recommend a heavy Kickboxing/Muay Thai regimen for 2 cardio days per week, and Yoga, Pilates or JiuJitsu/Judo regimen for 1 cardio day per week. Avoid traditional martial arts such as Kung Fu/Karate/Tae Kwon Do/etc. EDIT: Well, only exception I'd admit to would be Kyokushin Karate. Heavy shit.

The cardio days should really work to get you a lean body with sturdy muscles and very good stamina.

The weight days should help build your muscles.

Cardio, especially a martial art, does much better at toning your entire body than anything else I've seen.

Dietary tips, I would suggest to keep away from any supplements other than protein. On a daily basis decrease your carbs (but not entirely), increase natural protein intake (fish/meat/beans); and if you want some good carbs, stick to fruits. On weight training days a protein shake before or after each session doesn't hurt.

Consume a lot of water. Not sparkling and not flavoured vitamin water. Plain old water.

Hope I could help.

Cheers

UnclearContent

For pure fat loss, try three days a week of treadmill walking at the highest incline setting.

Cut out the machines except for the pulley. Machines will set you up for over use injuries.

Yoga will put a decent amount of muscle on you. Not tons, not a lot, but a decent, noticeable amount. The main benefits of yoga are to give flexibility and over all strength. It will help you develop a base to build from. This way you aren't one of the monkeys in the gym that can curl high weights but have no functional strength. Having a strong base and a strong core will help you lift higher weights, and will increase your resistance to injury.

Three days a week of treadmill, three days of yoga. Increase protein intake. After three to six months, reevaluate and consider adding in free weights.

As Remixer said, drink water. A guy your age should be shooting for a minimum of a gallon a day. This increases athletic performance. Seriously. 1%-2% dehydration can lower athletic performance by as much as 25%. When you feel thirsty you're already 1%-2% dehydrated. The chemical reactions that take place to convert stored body fat to energy require water. The more water in your system, the better your body can use your fat.

AbelG

nice.