Hi!! I've been crusing this board for about a month now and I wanted to see if anyone could help me put together a fitness plan. I want to lose 10-15 pounds this month.. or at the least, 8 pounds. I work out at the gym around 5 times a week but I need some help getting more structure to my work out. I like to do about 30-40 minutes with cardio. I find the treadmil extremely boring. I mainly need help figuring out which weight to use, which days. Tuesday and Wednesdays are my days off. Can anyone help, or point me in the right direction??
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Fitness plan??
- Thread starter _Silver_
- Start date
i wouldn't be looking for more than 8pds of wt loss a week let alone 15 and even then you want to make sure it's 8pds of fat not muscle and water...either wat go with 3 x full body workouts such as this:
Day 1
Squats...Stiff Leg Deadlift...Row...bench press...crunch/leg raise ab exercises x 1 each
day 2
deadlifts...leg curls...chins...shoulder press...rotation/twisting ab exercises x 1 - 2
alternate these for 3 sessions a week so 1 week you do day 1 twice and then once the next week
as for cardio i think it's better to do it harder for shorter...i have a lot of my client's doing 90secs easy as they can then 30secs as hard as they can on the exercise bike but you can do it outside running for better results
having said all that your diet will be the main factor in losing the fat..the simplest meal plan i can give is to have 3 x protein and fruit meals followed by 3 x protein and veg/salad/healthy fats meals and as much water as you can stomach
Day 1
Squats...Stiff Leg Deadlift...Row...bench press...crunch/leg raise ab exercises x 1 each
day 2
deadlifts...leg curls...chins...shoulder press...rotation/twisting ab exercises x 1 - 2
alternate these for 3 sessions a week so 1 week you do day 1 twice and then once the next week
as for cardio i think it's better to do it harder for shorter...i have a lot of my client's doing 90secs easy as they can then 30secs as hard as they can on the exercise bike but you can do it outside running for better results
having said all that your diet will be the main factor in losing the fat..the simplest meal plan i can give is to have 3 x protein and fruit meals followed by 3 x protein and veg/salad/healthy fats meals and as much water as you can stomach
Get reading!
Testosterone Nation - Program Design for Dummies
Testosterone Nation - Program Design 101
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training (VRT).
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training (VRT) - Part Two.
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training - Part Three.
Testosterone Nation - Program Design for Dummies
Testosterone Nation - Program Design 101
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training (VRT).
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training (VRT) - Part Two.
Bodybuilding.com - Alwyn Cosgrove - Undulating Periodization: Variable Repetition Training - Part Three.
Hi!! I've been crusing this board for about a month now and I wanted to see if anyone could help me put together a fitness plan. I want to lose 10-15 pounds this month.. or at the least, 8 pounds. I work out at the gym around 5 times a week but I need some help getting more structure to my work out. I like to do about 30-40 minutes with cardio. I find the treadmil extremely boring. I mainly need help figuring out which weight to use, which days. Tuesday and Wednesdays are my days off. Can anyone help, or point me in the right direction??
First off, don't focus so much on the scale. That only tells you what you weigh, nothing about your body composition. Second, you're not going to lose much unless your diet is in check. How many calories are you eating?