What type of exercise should I do?

J

Jeex

0
My Calorie Maintenance Level is 2684.
I'm Male; 5'10 185 lbs.

I have little muscle, mostly fat.
I know what good foods are, and what bad foods are.

Two Questions:

1) Is 1600-1800 calories a day too little to be doing?

2) What type of Exercise should I be doing, and how much should I do?


TY:newbie:
 
wHAT ARE YOUR GOALS??????????
 
all those goals are really the same goal: Low body fat %.
Eat a 500 calorie deficit and do cario a couple times a week and lift weights a couple times a week. Check out the stickies for info on workouts
 
Right right,

Which kinds of excersies will be most effective? Of course I will start doing cardio, what type of weight exercises should I do and how often?
 
The best excerise to be doing is cardio workouts (running, aerobics, swimming) to loose the weight and once you are happy with the weight you are at, then start to work on building your muscles up :)
 
but don't start with the weights.I start trining a few months ago but i start with weights and no cardio.now I realized this was mistake.Do cardio first and than weights. :)
 
i would actually do just seperat things 3 days a week,
day 1 : squats, calf raises can also add:: abdominals (weighted decline sit ups and crunches
day 2 : bench press, military press, can also add: tricep curls, more shoulder stuff, decline bench etc
day 3 : lat pull down, rows, dead lifts ,, can also add: hyperextentions, bicep curls, preacher curls
just an example
 
Last edited:
huesped said:
Hi, I am doing both cardio and weight lifting at the ame time, is that wrong?

25 mins bicycle - 30 mins weight
Click to expand...

Not necessarily.

What are your personal goals?

How do you have your weight training scheduled and set up?

What exercises do you do and how often?

How is your diet constructed?


Best regards,

Chillen
 
Hi Chillen, my main goal is just to loose some fat, not really interested in pumping up. I trane 2 - 3 times a week, and eat just anything I want :)
 
if you are doing both cardio and weight lifting, make sure you do the weights then the cardio, so you have plenty of muscle glycogen for lifting. if you do cardio first you'll be depleted before you even pick up a weight.
 
For reference:
My Calorie Maintenance Level is 2684.
I'm Male; 5'10 185 lbs.
I'm interested in losing my body fat and gaining muscle definition. (I believe I have about 19% body fat)

1. Wake Up: Go to Class, eat egg-beaters (300 cals) and a glass of 2% milk
2. Lunch: Don't really eat anything good here.. not sure what to eat exactly
3. Workout: Leg Press, Seated Calf, Prone Leg Curl, Mid Row, Incline Press
4. Cardio: 15 minutes elliptical 1.5 miles 230 cals burned
5. As soon as I get home (10 minutes later) two scoops whey shake (420 calories)
6. Dinner: 2 chicken breasts or pork chops, maybe veggies, usually rice a roni (800 cals)
7. Late night: might eat a snack/drink a glass of milk or something


Time in between 1-7 I am sitting on my ass in class, or sitting on my ass at work, or playing video games, or studying :)

I'm trying to get at least 7 hours of sleep a night


They Whey I just bought and just started to use is:

I have access to treadmills, tread climbers, spin bikes, ellipticals (most preferred)

I also have access to access to this line of gym equipment:

I do have access to free weights, but I don't want to use them because I don't have anyone to show me my form/if my form is correct etc.

Anything you can do to help me in terms of portions, diet, what foods, what exercises, how much, etc. Would be greatly appreciated. Ty.
 
Jeex said:
My Calorie Maintenance Level is 2684.
I'm Male; 5'10 185 lbs.

I have little muscle, mostly fat.
I know what good foods are, and what bad foods are.

Two Questions:

1) Is 1600-1800 calories a day too little to be doing?

2) What type of Exercise should I be doing, and how much should I do?


TY:newbie:
Click to expand...

Answer to Question 1: Naa 1600 is fine, well in my book. Why? Because if you are anything like me and miss a few calories here and there, that 1,600 is more like 1800 or even 2000. Try eating minimal amount of carbs in the evening and eat slow digesting carbs in the morning / afternoon.


Question 2: I would recommend to lose the fat first so do all kind of cardio and try to go for 1+ hours of continuosly (but a minimal of 20 minutes). Run once or twice a week IF your knee can take it go more often. Then, alternate in swimming, hiking, cycling (spin class), ellypitcal machines, rowing machine, etc. Also try to do the cardio early in the morning or after weight training. Once you get the hang of things, to increase the intensity and challenge yourself try doing some HIITS.

As for weight training, I would recommend doing the basic 30-40 minutes 3 times a week. For example, Chest + bicept on Monday, Legs + abs on Wednesday, and Back and tricep on Friday. then the weekend go do fun outdoor cardios with your friends / family; ie beach, hiking, playing sports. Oh and try to drink 1+ gallon of water a day.
 
Just read your diet and it seems to me that you are upside down. Your major calorie intake is evening and late at night. Try waking up a little earlier and eating a bigger breakfast, dont' skip lunch (try eathing a grill chicken breast sandwich). Try to skip that late night snack and instead eat some salad or brocilli when you are hungry at night.

I know Wraith of the Liche King just came out for WoW so I suggest you take a 15 minute break every 2 hours to do 50 squat, pushups, and situps ( usually between instances). If you dont' play mmo and rather play console games, just pause every couple of hours to do that.
 
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