any advice on workouts?

A

avily33

0
I have just finished college and decided to get on a workout regimine for all the weight I gained in the 4 years.

I'm 6ft tall and weigh 200lbs. My goal is to get down to 190 and trim myself down. I used to weigh 208 and have muscle underneath the fat. Now that I have reached the 200 mark it just seems like I can't loose anymore.

For now I have changed my diet, I am still not watching my protein/carb/Fat ratio but I am eating salads, fruits, and soups, chicken instead of pizza everyday...

My workout schedule is something like this:
Mon: 30 min cardio and chest workout, and 100 sit ups
Tue: 1.5hrs of raquetball
Wens: 30 min Cardio, Biceps/Triceps, 100 sit ups
Thurs: 1.5 hrs of raquetball
Fat-Sun: I don't work out

Can you maybe fine tune my workout, On the weekends I can't work out bec the gym closes early and I'm usually busy. I do have some free weights in my house so can start lifting at home as well as crunches...
 
the amount of cardio looks decent. You should definately focus on some lower-body exercises. You might also want to look into replacing your regular cardio with HIIT cardio. Its very effective in burning fat.
 
If your gonna do weight training do it properly or not at all. you must work every muscle, not just arms and chest.

have a look around this forum and find a weight training plan, then post it back here so we can look at it.

muscle groups to worry about are
shoulder (front back and sides)
chest
back (traps, lats)
core (abs, side and back)
legs (bum, upper front/back, lower front/back)
arms (bi's, tri's)

making sure your working each muscle once or twice a week all muscles equally.
use exrx.net for any questions you have on anatomy and exercises
 
My shoulders, back and legs are fine. actually I want them to stay the way they are, so I work them out here and there.

My legs I guess I work out while doing cardio and I walk a lot. I stand on my feet all day on my job so I hardly have enough energy to do leg workouts, I hardly get through the cardio sometimes.

My chest is alright and I just want to tone it a little bit while mytwo areas of weakness are my abs and biceps/triceps. I guess if you have some advice on those two particular areas that would be great.
 
"My shoulders, back and legs are fine. actually I want them to stay the way they are, so I work them out here and there.

My legs I guess I work out while doing cardio and I walk a lot. I stand on my feet all day on my job so I hardly have enough energy to do leg workouts, I hardly get through the cardio sometimes.

My chest is alright and I just want to tone it a little bit while mytwo areas of weakness are my abs and biceps/triceps. I guess if you have some advice on those two particular areas that would be great."

for fat loss egardless of what muscles are developed and what aren't i woodn't do any exercise that didn't focus on legs, back or chest...all other won't (besides some tough core type exercises) won't trim anything...100 reps of sit ups? waste of time, u ned to make thme bigger so train like u wood any other muscle with wt and 8 - 12 reps...if u want to get big arms it won't happen if ur trying to lean down...lean down 1st than increase arms where u'll need a cal surplus...for every 1" increase on arms u'll need about 10 - 15pds bodyweight increase in general
 
three things,

First, if I have extra weight already that I want to loose, can I build that into muscle at the same time I'm doing cardio to loose that weight?

Second, How many sit ups should I be doing? I bumped them up to 150 today, I also use some resistance while doing them?

Finally, Does anybody have a good ab regiment?
 
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1. depending on how fat you are. if your very over weight then work on burning fat. If its just a bit of a belly that you wanna get rid of then just focus all your energy to building muscle. the fat will drop of when your muscles grow and metabolizm speeds up.

2. you works abs like any other muscle. 15 reps per set at the most. if you can do 150 then your not doing the right kind of sit up. dont use any support, only your bum should touch the ground. dont bend your legs, feet off the ground.
ifa thats still easy do "v-ups" where you bring your torso and legs up at the same time. search using the function at the top of the page you'll find tonnes.

think you mean regime. if so then no. I just include it as and when I feel i should
 
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