getting in shape

C

Cozmocramer

0
Im 15, 5 11'' and 206 lbs and ive been trying to define my muscle a little bit more. I dont exactly have access to very much equipment and im pretty fat(28.7% body fat :mad: ) all i do now is benchpress with about 65-70 lbs about 25 times.I would like to know if wat im doing now will do anything and how i could improve. I would also like to lose sum weight and gain sum strength.

Thx for all the help in adance :D
 
I can give you some general ideas, but there are a few others that are more qualified to give you specifics.

In order to cut, you need to look at your diet and your workout routine. As far as diet goes, keep yourself at 500 calories below your intake allowance for the day (do a google search for calorie calculators on the net).

As far as working out, (this may be wrong, but i'll be corrected if it is, be gentle guys, I specialize in losing a big amout of fat, not cutting ;) ) is work every muscle group with lighter weights and more repititions.

OK guys, elaborate for us :)
 
Well Allen got the diet part!! As for the workout routine, I suggest full body circuit training sessions every 3 days.. There is a thread on circuit training on here I do believe..
 
I'll offer a polite, but very different, response to weight training, mainly because I saw your other thread about strength training.

High reps and low weight will burn calories, but it doesn't build much muscle at all...really it just trains you to do more reps with light weight.
Instead, stick to low reps, heavy weight. Do the cardio as suggested, but always AFTER weight training, or on days you don't lift.

Watch teh diet, especially starchy carb intake, and especially later in the day. carbs make some people hungry, and late evening calories that go beyond your maintenance will get stored as fat. Don't expect to make big strength gains when you are on a diet designed to lean you out. Just do your best and the fat will come off. After you're leaned out, you can increase calories for better strength and mass gains. If you tweak it right, you can gain muscle mass but not too much fat.
 
thx for not being to harsh i dont know much about this stuff. ill definately give it a try and hope it wields satisfying results.
 
G'day. To lose some weight mix the weight training with cardio. Its a really good idea if you can keep your diet to mainly vegetables. I know that they dont taste great but they are real low in fat! They say that everything is good in moderation apart from fresh fruit and vegetables. Do long low impact cardio such as an hour long walk or something sililar maybe a light cycle. This will help keep your heart rate in the fat burning zone rather than the training zone. The ammount of bodyfat is high and could be putting stress on your kidneys and liver espescially if your a man.

Start with goals that you can work to every week make them easy to start with.
Long low sessions of cardio complemented with a circuit training programme.

Good luck mate.
 
You must log in or register to reply here.
Back
Top