Exercise routine to lose 25 lbs???

S

Sk8man121

0
Hi all,

New to the forum and am looking for advice on an exercise routine for weight loss.

My stats:
*25 yo male
*5'11
*184 lbs.

Ive let myself go to some extent over the past year and have finally logged about a month of regular time at the gym. 2 months ago I was up to 194 and have since lost 10 lbs through exercise and watching what I eat. My major downfall is beer (3-4 daily) which im sure has been a major factor in the weight I've gained in the past year. I'm working on it.

Anyhow, I'm ready to get serious about an exercise routine, and need all of your guidance as I am not well-versed in this. Currently, I spend about 30 minutes on a stationary bike 3-4 times a week. I'm ready to up my time at the gym to 5x week for an hour, doing whatever you all recommend. I should also mention that I am not currently toned, but that is a goal so long as I can also get down to a healthy weight.

My goal is to get down to 160, so I am effectively trying to lose 25 lbs. I'm sure this gets said a lot, but I'd like to do it quickly if possible without compromising my body.

Any and all advice would be greatly appreciated.
 
If you've already lost 10 lbs you're on the right track.

Muscle tone will come with a reduction in bodyfat.

Exercise-wise aim for lots of compound movements done with moderate loads - squats, lunges presses, deadlifts, pulls. Mix them up in a variety of repetitions and time periods. Supplement this with some high intensity sprint/tabata work on the bike or road.
 
Sk8man121 said:
I don't. Thus far, I've stuck primarily to machines.
Click to expand...

You can get great results ditching the machines and doing some high intensity bodyweight workouts.

Something like this (but maybe faster, I'm getting old)

[video=youtube;cOKvRcQSW4k]http://www.youtube.com/watch?v=cOKvRcQSW4k[/video]

Lots of full body movements done at a high pace will serve you fairly well. Supplement this with the cardio work you are already doing. Once in a while add in some strength work - back squats, deadlifts and presses (there is plenty of info out there about this...Rippetoe, Wendler etc)

Maybe aim to get in one strength session per week, 2-3 cardio sessions on the bike per week and 2-3 metabolic conditioning sessions (like the one in the video) per week. Aim to try and mix the exercises up a little and keep the pace up (let me know if you need more ideas here).

Is your goal primarily weight loss or bodyfat reduction?
 
Oh, and don't ever worry about sounding like an idiot...anyone who doesn't regularly sound like an idiot either knows everything or is full of ****. :)
 
I'm primarily looking at weight loss, as I'd like to get down to a good BMI which for me would be at around 160. I'm shooting for reduction of body fat along the way, though.

To be honest, I don't think I have anywhere near the strength necessary to do a circuit like in that video. Not yet, at least...
 
Sprints are a great way to burn body fat...I was in the exact shape you are and dropped from 185 to 160 exactly.
 
Sk8man121 said:
I'm primarily looking at weight loss, as I'd like to get down to a good BMI which for me would be at around 160. I'm shooting for reduction of body fat along the way, though.

To be honest, I don't think I have anywhere near the strength necessary to do a circuit like in that video. Not yet, at least...
Click to expand...

You can scale any workout to your current levels - lower speed, fewer reps, less rounds, a rest between rounds etc. And try to improve performance over time.

Just be a little wary of BMI - it typically isn't designed to be used on individuals. My point is that if you feel good and look good, BMI is just the icing on the cake.
 
You must log in or register to reply here.
Back
Top