Help with problem areas.

R

realworksuks

2
Hi, i'm a 20 year old male and I have been trying to get back in shape for a while now. For a while me and my ex girlfriend were getting free mcdonald's from someone, and we ate there just about every night. I hadn't weighed myself in a couple months but noticed I had lost a lot of my energy. I got on the scale and I weighed 170. This was a shock to me because the last time I weighed myself I was 150. I'm 5 feet and 8 1/2 inches tall, and since that time i've gotten my weight back down to 150 pounds. I've always been into working out and fitness, but never been satisfied with my body. So I figure since i'm at it, I may as well go all the way. My main problem areas of my body are my upper leg, everything above the knee on my legs. My stomach, and my ass. I think those areas are responsible for most of my body's fat. I would like to lose some fat off my face too, but I think that'll just come with when I lose more weight. For a person my height I think the healthy range is 137-151, I'd like to weigh 140 or so. I go to the gym on tuesdays and thursdays and do a full body workout there. I usually do 100 pushups and situps each day at home, and i'm starting to do this pilates dvd workout again. Does anybody have any good exercises for those problem areas I mentioned? I'd appreciate it, thanks.

Edit: forgot to mention I just got my body fat checked and it's 13.6 percent.
 
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thanks for that advice, I haven't done squats since high school. So i'll add that to my workout program. Any other tips? Both at home or at the gym?
 
I don't like any part of my upper legs, and yeah I do that exercise in my workout program. Anyone know any good at home exercises?
 
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heres a quote from nick nilson for hitting stubborn body parts with 'specialization'. its quite amazing. i actually made a thread on it but nobody has answered to it yet -_-

"How To Do Daily Specialization:

The name of the program is Daily Specialization and, as the name implies, it's done on a daily basis. In a nutshell, you will do just 1 set of 1 exercise for 1 bodypart twice a day, every day. It's very simple but very powerful and it can be done with any bodypart you like!

I will use dips as an example here but you can use any exercise you like. Choose an exercise you can do at home for your selected bodypart to make it easier and more convenient to do (chances are, you're not going to be going to the gym twice a day to do 1 set of 1 exercise!).

If you have weights at home, it will broaden your selection but I find that bodyweight exercises (that use your bodyweight for resistance, e.g. dips, chin-ups, push-ups, etc.) are most effective.

Using dips as the example, on Day 1, very soon after you wake up, do as many dips as you can. Go to failure, doing as many reps as you can then stop. That's your morning workout. You're done.

Do everything else in your day as you normally would, even your regular workouts for that bodypart if they're on your schedule. This program exists completely outside your regular workout schedule.

At night before you go to bed, do another set of dips to failure. That's it. When you wake up the next day, do another set of dips to failure, just like on Day 1. Keep this up for as long as you like - anywhere from a few weeks to a few months, depending on the results you want and whether you want to switch to another bodypart or not.

This is the entire program! As a quick note, you can add a third set in the middle of the day on non-training days in order to speed results. It will give your body a little extra stimulus for that bodypart. Also, do only one bodypart at a time with this program. If you add in more parts, you will dilute the training stress and diminish the effects of the program.

The key to success with this program is consistency. You MUST do it consistently every day, twice a day, without fail to provide that constant training stimulus to the body. Even if you don't feel like it, do it. Even if you're tired and you don't get nearly as many reps as usual, do it. Even if your muscles are sore, do it. The only exception to this rule is if you're sick or injured. Do this, and you WILL get results."
 
You should not be doing 100 pushups and situps each day. Thats overtraining, and you need to give your muscles time to recover.

If you can't to drop back in weight you should go on a cutting diet. This should consist of no junk food; high protein (equal to your bodyweight); and a fruit&vegetable at every meal. Meals are spread out 5-6 times per day. You need to find your maintence calories and subtract them by 500 to lose roughly 1-2 pounds a week. Use this site:

For working out do 3x full body workouts a week. You should weight train M/W/F and do these exercises in order:

Squats
Bench
Deadlifts
Bent-over-rows
Pull-ups or Lat Pulldown
Military Press

On T/Thursday you should be doing some cardio. Look up HIIT (high-intensity-interval-training) to burn the most fat and keep the muscle.

Good luck with your goals; if you have anymore questions just post them here.
 
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