Hello!
I suppose first a little background about myself. A few years ago I found myself weighing 215lbs with little of it being muscle. I cut back silly things like drinking soda and just did a basic workout consisting of 30 minutes or so of cardio, never really stayed with weight lifting. Since then I’ve managed to get my weight down and keep it down and right now I find myself around 165lbs. I’m a male, about 5’9”-5’10”. I’m happier here, but there is certainly more work to be done and I seem to be stuck around this weight now.
For starters my current workout looks like this. I spend around 4-5 days in the gym each week. Everyday I will do 30 minutes on the bike which consists of a 10 minute warm-up type period where I work up to the speed I will be at for the final 20 minutes. This usually puts me around 10-10.5 miles for the session. Today for the first time, I tried a High Intensity Interval Training bike workout and I found this to be a wonderful workout, I plan on doing this now on days that I don’t lift weights.
I’ve also tried to add a little bit of weight training and do that maybe 2 times a week. I’ve only used machines thus far, and those have been a bench press one, a lat pull down, and one that has me push weight overhead to work my shoulders.
At this point I’m looking to cut some more fat, and build a bit of muscle to help tighten and tone some areas. Quite honestly, I’m not terribly interested in building a large amount of muscle or having a six-pack or something, I’d just like to lose some fat and tighten things up, most importantly my chest.
The problems I have left rest in my chest and stomach, namely my chest. It seems that when I lost all that fat it came off of everywhere except my chest. The questions I need answered are: How can I improve my chest? And then also, in the future how should I continue to challenge myself with the HIIT workout? Are faster intervals better? Longer sprint intervals? Higher resistance on the bike?
Any help would be greatly appreciated, feel free to point out something I haven't mentioned or questioned.
I suppose first a little background about myself. A few years ago I found myself weighing 215lbs with little of it being muscle. I cut back silly things like drinking soda and just did a basic workout consisting of 30 minutes or so of cardio, never really stayed with weight lifting. Since then I’ve managed to get my weight down and keep it down and right now I find myself around 165lbs. I’m a male, about 5’9”-5’10”. I’m happier here, but there is certainly more work to be done and I seem to be stuck around this weight now.
For starters my current workout looks like this. I spend around 4-5 days in the gym each week. Everyday I will do 30 minutes on the bike which consists of a 10 minute warm-up type period where I work up to the speed I will be at for the final 20 minutes. This usually puts me around 10-10.5 miles for the session. Today for the first time, I tried a High Intensity Interval Training bike workout and I found this to be a wonderful workout, I plan on doing this now on days that I don’t lift weights.
I’ve also tried to add a little bit of weight training and do that maybe 2 times a week. I’ve only used machines thus far, and those have been a bench press one, a lat pull down, and one that has me push weight overhead to work my shoulders.
At this point I’m looking to cut some more fat, and build a bit of muscle to help tighten and tone some areas. Quite honestly, I’m not terribly interested in building a large amount of muscle or having a six-pack or something, I’d just like to lose some fat and tighten things up, most importantly my chest.
The problems I have left rest in my chest and stomach, namely my chest. It seems that when I lost all that fat it came off of everywhere except my chest. The questions I need answered are: How can I improve my chest? And then also, in the future how should I continue to challenge myself with the HIIT workout? Are faster intervals better? Longer sprint intervals? Higher resistance on the bike?
Any help would be greatly appreciated, feel free to point out something I haven't mentioned or questioned.