I have lost quite a bit of weight in the last few months and I would like to loose a bit more off of my belly without going below a 210 weight. Right now I am 218 and I have a 38.5" stomach and would like to get down to a 36" stomach. I have a pretty big build (6'3" tall...44" lean chest etc..) so I know my stomach will alway sbe bigger but I still want it to be lean. I run 1.5 miles a day, weight train 4 times a week, and have a pretty healthy diet with a moderate protein intake. I was instructed by my coach not to run more than 1.5 miles a day because of my size and the fact that I am still growing. I also do some stomach workouts and different resistance type drills after I run (jumping jacks and various agility drills). Any suggestions toward losing the rest of my "gut" would be appreciated.
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need some help.....
- Thread starter Jisan
- Start date
How old are you? if you are older then 19 i dont think youll get much bigger then 6'3'' 210lbs... even if youre not 19 im not sure youll be growing too much more...
You can try this. its a circuit workout that i have been doing for 2 1/2 weeks and ive lost 8 llbs already. each circuit is only one exercise per body part. its about 70-80% of your max and higher reps... It moves fast and is intense... i enjoy the speed and the heart rate and the sweat... im pooped after i go through it twice but maybe you can do it 3 or 4 times... you can also add exercises if you want or need to, one thing i work on on my off days is my delts bc i never really hit those... on my alternate days i rock climb but you can very easily ride a bike or run or swim or any type of cardio...
Mon, Weds, Fri
30-45 mins of weights: this circuit twice. 20-30 second break between exercises and 2 min break after the first circuit.
Abs - flavor of the week
Bench - 155lbs x 12-15 reps
Pulldowns - 85lbs x 12-15 reps
Squats - 135lbs x 12-15 reps
Curls - 55lbs x 12-15 reps
Nose busters - 45lbs x 12-15 reps
Lunges - 50lbs in each hand x 8-10 reps each leg.
After a long drink at the fountain i hit the bike for 30 mins hill style.
give this a chance i know its not as "cool" as benching 300lbs or squating 500lbs but it works... you can increase or decrease the weight as needed, i use that weight bc it gives me a good pump and tires me out... just remember to move quickly and keep your heart rate up... that will help you burn some of that fat...
You can try this. its a circuit workout that i have been doing for 2 1/2 weeks and ive lost 8 llbs already. each circuit is only one exercise per body part. its about 70-80% of your max and higher reps... It moves fast and is intense... i enjoy the speed and the heart rate and the sweat... im pooped after i go through it twice but maybe you can do it 3 or 4 times... you can also add exercises if you want or need to, one thing i work on on my off days is my delts bc i never really hit those... on my alternate days i rock climb but you can very easily ride a bike or run or swim or any type of cardio...
Mon, Weds, Fri
30-45 mins of weights: this circuit twice. 20-30 second break between exercises and 2 min break after the first circuit.
Abs - flavor of the week
Bench - 155lbs x 12-15 reps
Pulldowns - 85lbs x 12-15 reps
Squats - 135lbs x 12-15 reps
Curls - 55lbs x 12-15 reps
Nose busters - 45lbs x 12-15 reps
Lunges - 50lbs in each hand x 8-10 reps each leg.
After a long drink at the fountain i hit the bike for 30 mins hill style.
give this a chance i know its not as "cool" as benching 300lbs or squating 500lbs but it works... you can increase or decrease the weight as needed, i use that weight bc it gives me a good pump and tires me out... just remember to move quickly and keep your heart rate up... that will help you burn some of that fat...
Jisan said:I'm 16...I'll be 17 in august. that is pretty similar to the workout I do. I cant bench to much as a max because of my really freakin long arms, but that wont be hard to rep. Thanks for the help.
Jisan
your long arms will require you to widen your grip on the bar... if you have to go all the way out then fine... but that will help... if you dont want to do that you will have to make your chest gains through dumbells...
Hello Jisen,
A suggestion to help with the reducing some more of that weight. Your body will begin to adapt to the Cardiorespiratoty State within a good couple weeks. You should change it week to week or everyother week- Make your Cardiorespiratory Training more aggressive. Lessen the time spent and put more into it. 30 minutes max on Cardio and really push it- Can't push it for that long? Interval train...it's what will keep you going. Any specs you would like (examples), just let me know. You can e-mail me at fitnessfreakz@sbcglobal.net and I will happen to take the time with program design.
A suggestion to help with the reducing some more of that weight. Your body will begin to adapt to the Cardiorespiratoty State within a good couple weeks. You should change it week to week or everyother week- Make your Cardiorespiratory Training more aggressive. Lessen the time spent and put more into it. 30 minutes max on Cardio and really push it- Can't push it for that long? Interval train...it's what will keep you going. Any specs you would like (examples), just let me know. You can e-mail me at fitnessfreakz@sbcglobal.net and I will happen to take the time with program design.