I'm 18, I'm 5'1, and I weigh about 135. I really want to get in better shape, but I only want to loose about 10-15 pounds, that will put me at a normal bmi for my height. I just started working out about 10 days ago, and I do 10 mins of crunches, push ups, weights, and then for 20 minutes I'll ride my bike, so a total of 30 mins everyday. Is that enough or should I do more? I've read that I should skip every other day and let myself recover, I've read that I should be doing an hour everyday, so I really don't know.
Need To Lose 10-15 Pounds?
- Thread starter anm11
- Start date
Hear is a better way to loose 10lbs.
Warm up 3 sets of leg lifts on a incline bench. 20 reps.
3 sets cable crunches 10-12 reps weighted. Use weight that is light enough to do 12 but not to heavy that you cant achieve more than 10.
Weighted leg lifts with elbows 2 sets 12 reps.
pull ups how ever many sets it takes to get 50 reps as your warm up.
Cable rows 3 sets 4-6 reps
Push ups till you can do 50 reps.
Dumbell press 3 sets 4-6 reps
Bench press 2 sets 4-6
Wed Squats Warm up with 12 reps 10 reps 6 reps 3 reps weights as needed
3 sets of squats on smith machine. Hear is how you will do it. This will really get the gluts. Start at top go all the way down butt to ground. Then stop at parallel count 4 seconds go all the way down than all the way to the top that is one rep. Do 6 reps. Use less weight than your warm ups as this is harder so if normally you squat on a smith 45 each side just do 25lbs.
Then Fri
dumbell curl 12-8-6-3 for warm up
dumbell curls 3 sets 4-6
barbell curls 2 sets 4-6
Cable push down 3 sets 6 reps
tricep push ups 2 sets 6 reps
dips 3 sets 6 reps.
This would be great for your 3 day spilt for resistance than Tuesday and Thursday use the row machine and do 16 minutes. high intensity. Each time beat your record.
Warm up 3 sets of leg lifts on a incline bench. 20 reps.
3 sets cable crunches 10-12 reps weighted. Use weight that is light enough to do 12 but not to heavy that you cant achieve more than 10.
Weighted leg lifts with elbows 2 sets 12 reps.
pull ups how ever many sets it takes to get 50 reps as your warm up.
Cable rows 3 sets 4-6 reps
Push ups till you can do 50 reps.
Dumbell press 3 sets 4-6 reps
Bench press 2 sets 4-6
Wed Squats Warm up with 12 reps 10 reps 6 reps 3 reps weights as needed
3 sets of squats on smith machine. Hear is how you will do it. This will really get the gluts. Start at top go all the way down butt to ground. Then stop at parallel count 4 seconds go all the way down than all the way to the top that is one rep. Do 6 reps. Use less weight than your warm ups as this is harder so if normally you squat on a smith 45 each side just do 25lbs.
Then Fri
dumbell curl 12-8-6-3 for warm up
dumbell curls 3 sets 4-6
barbell curls 2 sets 4-6
Cable push down 3 sets 6 reps
tricep push ups 2 sets 6 reps
dips 3 sets 6 reps.
This would be great for your 3 day spilt for resistance than Tuesday and Thursday use the row machine and do 16 minutes. high intensity. Each time beat your record.
What is your diet like??
allcdnboy1
New member
it depends how much of certain things you are doing. With only 30m of exercise, unless you are really pushing yourself and jumping from each exercise to the next, having a rest day is probably unnecessary. You can probably just skip the crunches, too. They aren't going to be of much benefit ... do planks instead. Much better for your core. Of course, as DJ alluded to, diet is half the battle, so don't ignore that.
Professor Tom
New member
There are two benefits to exercise. One is the actual calories you burn and the second is the motivation you gain because you feel better.
At 30 minutes of exercise a day you might be burning off as little as 175 calories. Considering a pound of fat is about 3500 calories, it will take you about 20 days to burn off one pound.
Obviously, if you want to lose weight through exercise, you should increase to one hour per day if you can. I'm hoping that the exercise will motivate you to eat healthier and to eat less. Skipping a Snickers Bar a day would be the same as that 30 minutes of exercise.
Great Dieting!
Professor Tom Laurie
author of The Losing Attitude for Dieters
At 30 minutes of exercise a day you might be burning off as little as 175 calories. Considering a pound of fat is about 3500 calories, it will take you about 20 days to burn off one pound.
Obviously, if you want to lose weight through exercise, you should increase to one hour per day if you can. I'm hoping that the exercise will motivate you to eat healthier and to eat less. Skipping a Snickers Bar a day would be the same as that 30 minutes of exercise.
Great Dieting!
Professor Tom Laurie
author of The Losing Attitude for Dieters
fitnosis
New member
The most important factor in this whole equation seems to be WHAT FOODS are you eating 
Sounds like you're exercising plenty - but what foods you eat is most important.
If you do this you'll lose weight quickly and safely and feel great!...
1) eat unlimited amounts of fresh fruit and raw cut up veggies
2) eat lots of lean protein (beef, chicken, fish) - protein smoothies are great too
DON'T EAT...
- breads, grains, pasta, rice, potatoes - yeah they taste great but these are things farmers feed to pigs and cattle to fatten them up.
- don't drink alcohol (too much sugar and carbs)
- stay away from sweets - period - if you need a snack grab peanuts, veggies, fruit - or an occasional sugar free candy if you must
- avoid all soda (yes even diet soda) - the sodium bicarbonate (bubbles) will leach out vitamins and minerals in your stomach and pull them out of your body - you NEED your vitamins and minerals
Hope these tips help
Steve - aka Mr. FITnosis
Sounds like you're exercising plenty - but what foods you eat is most important.
If you do this you'll lose weight quickly and safely and feel great!...
1) eat unlimited amounts of fresh fruit and raw cut up veggies
2) eat lots of lean protein (beef, chicken, fish) - protein smoothies are great too
DON'T EAT...
- breads, grains, pasta, rice, potatoes - yeah they taste great but these are things farmers feed to pigs and cattle to fatten them up.
- don't drink alcohol (too much sugar and carbs)
- stay away from sweets - period - if you need a snack grab peanuts, veggies, fruit - or an occasional sugar free candy if you must
- avoid all soda (yes even diet soda) - the sodium bicarbonate (bubbles) will leach out vitamins and minerals in your stomach and pull them out of your body - you NEED your vitamins and minerals
Hope these tips help
Steve - aka Mr. FITnosis