Looking for some help.

J

jrmiller63

0
Hey all. New here and I am looking for some help. My goal is to get into better shape and increase my muscle mass over a two-three month period. I'm currently 6' and 170/175lbs, average build, and want to see results in a few short months, that are also noticeable to others.

I am looking for a program that I can do in the comfort of my own home that does not require hours a day. A month or so back I started running about 1.5-2 miles, 3 times a week, and will be keeping that up. I have free weights at home (dumbells - adjustable weight, and a bi/tri curl bar - also adjustable). I'd like to get rid of the bit of gut that I have and firm up my abs, increase my arm size, and just feel better overall.

I don't have a lot of time to give to this - work full time and go to school online. I have soy protein powder for shakes and that's about it for suppliments. Any suggestions on workout structure, types of exercises to do, or suppliments to use will be of great help.

Thanks in advance!
 
It sounds like you have everything you need! Begin with bodyweight exercises:

Push-Ups
Squats
Lunges
Crunches
Step-Ups

...then incorporate your dumbbells.

Push-ups
Squats with SHoulder Press
Lunges with Lateral Raises
Weighted Crunches
Step Ups with Presses

Perform 3-4 sets of each exercise with minimal rest in between sets (30 sec.).
Without any B-S'ing, this should only take you 25 minutes. Then you have plenty of time to do everything else. Hope this helps.
 
I'd like to get rid of the bit of gut that I have and firm up my abs
Click to expand...

You would want cardio to get rid of that gut..Im not sure where you would want to go with your abs...You would need to lower your overall body fat percentage to 8-10% if you want any decent abs. Once that is accomplished read the abdominal workout i have provided....Drop the soy protein and pick up some whey. Get a barbell and some plates as well.

As for your routine, use a split for ex. :
Mon: Chest/Bicep
Tues: Legs/Abs
Wed : Off
Thurs : Shoulder/Tricep
Fri : Back/Abs
Sat n Sun : Off

Use compound exercises like Squats, Bench Press, Deadlift, Barbell Rows, etc..

Most importantly go on the web an do some research. You will find things that will definatly aid you in acheiving your goal...

Try these sites..its one of the first sites i went to went i started training and i learnt some stuff form it...
 
Last edited:
Thanks

Thanks for the great info. As for the gut, it's nothing large, more like a dunlop, if you know what I mean - just something I've been wanting to get rid of.

Like I said, I run 2 or 3 times a week 1.5 to 2 miles. I have always heard that crunches were great for abs and reducing any fat there. Would you suggest adding some weights when doing the crunches? If so, would that burn the fat faster?
 
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