Hello everyone, I am a male in his 20's from the UK and I am very much interested in getting into some good exercise practices. I have been working night shifts and been attending college for the last year, and have noticed a lot of weight gain, the college year is over, and I am still doing 3 night shifts a week but it has left me with a lot more time, which I want to fit a good all round exercise routine into. I generally don't eat unhealthily. But I am a noob when it comes to planning routines. Basically I want something that can be run 4 days of the week, can be done around the house or on the street, I want to increase muscle mass, strength and lose the fat. Any recommendations would be appreciated, I look forward to hearing from you all, and I am glad to have signed up to what looks to be a great community.
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Hello from the UK
- Thread starter Tommy Gun
- Start date
Hey, Tommy, nice to have you here.
There are lots of exercises that you can do for muscle building.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
To lose weight, you need to focus on the activities that help in burning more calories such as running, cycling, kick boxing, swimming and so on. Cardio and strength training exercises help a lot in getting rid of the unwanted calories. I am listing below the activities and the amount of calories they help you to get rid of.
Activities 15 minutes
Basket ball 141 Calories
Boxing 165 Calories
Walking (20 min miles) 60 Calories
Aerobic Dance 171 Calories
Circuit Weight Training 189 Calories
Bicycling (15 MPH) 177 Calories
Bicycling (18 MPH) 213 Calories
Golf 87 Calories
Inline Skating 150 Calories
Downhill Skiing 105 calories
Karate 180 calories
Rowing Machine 104 Calories
Swimming 124 Calories
Slide 152 Calories
Tennis (singles) 116 Calories
Besides, avoiding junk foods and alcohol, having a healthy diet depending on your age and health conditions and so on enable you to lose good amount of weight.
Hope this will benefit you. Enjoy your stay here and keep in touch.
There are lots of exercises that you can do for muscle building.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
To lose weight, you need to focus on the activities that help in burning more calories such as running, cycling, kick boxing, swimming and so on. Cardio and strength training exercises help a lot in getting rid of the unwanted calories. I am listing below the activities and the amount of calories they help you to get rid of.
Activities 15 minutes
Basket ball 141 Calories
Boxing 165 Calories
Walking (20 min miles) 60 Calories
Aerobic Dance 171 Calories
Circuit Weight Training 189 Calories
Bicycling (15 MPH) 177 Calories
Bicycling (18 MPH) 213 Calories
Golf 87 Calories
Inline Skating 150 Calories
Downhill Skiing 105 calories
Karate 180 calories
Rowing Machine 104 Calories
Swimming 124 Calories
Slide 152 Calories
Tennis (singles) 116 Calories
Besides, avoiding junk foods and alcohol, having a healthy diet depending on your age and health conditions and so on enable you to lose good amount of weight.
Hope this will benefit you. Enjoy your stay here and keep in touch.