im 18 and overweight, i have just joined a gym and am wanting to loose some weight and bulk up, i have no idea at all what aspects to focus on and how regularly i need to excersize to really make the difference. My first goal is to get rid of the "beer belly". i could use some help getting started, any suggestions ?
Needing Advice
- Thread starter Craig Mc
- Start date
Weight train 3x per week and do some medium intensity cardio on your off days.
Do you know any excerciese?
Here's a start:
http://www.exrx.net/Lists/Directory.html
The best excercises are usually the hardest.
Squat, Deadlift, Bench press, shoulder press, dips, bentover row, chinups.
For the first 2 week i would suggest 2 fullbody sessions a week.
3 sets of 12 reps - 3x12
Squat
Bench
Cable row
Do that on Monday and Thrusday for instance for 2 weeks. Then you should increase you workouts/sessions.
Good luck
Do you know any excerciese?
Here's a start:
http://www.exrx.net/Lists/Directory.html
The best excercises are usually the hardest.
Squat, Deadlift, Bench press, shoulder press, dips, bentover row, chinups.
For the first 2 week i would suggest 2 fullbody sessions a week.
3 sets of 12 reps - 3x12
Squat
Bench
Cable row
Do that on Monday and Thrusday for instance for 2 weeks. Then you should increase you workouts/sessions.
Good luck
I know it sounds stupid but reps, can you define them... and as you can see i dont have a clue about excersizes atall ?
I Recently bought a pedal bike whats the effect of using that on a regular basis and if so how often and at what pace etc ? its extremely confusing as there is 21 gears on the thing lol ?
I Recently bought a pedal bike whats the effect of using that on a regular basis and if so how often and at what pace etc ? its extremely confusing as there is 21 gears on the thing lol ?
Craig Mc said:I know it sounds stupid but reps, can you define them... and as you can see i dont have a clue about excersizes atall ?
I Recently bought a pedal bike whats the effect of using that on a regular basis and if so how often and at what pace etc ? its extremely confusing as there is 21 gears on the thing lol ?
21 gears!
Use it anyway you want dude. A rep is when you perform an excercise in both the negative (lowering) and positive (lifting) phases.
Here for instance
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
The bar AKA barbell is resting on the guys chest. When he lifts the bar and lowers it, its ONE rep.
So you do that 12 times before you rest, that would be SET 1. Then you would repeat the samething twice for SETS 2 and 3.
BTW if you can't get a decent personal trainer i would use the machines at your gym for awhile but watch the guys who are using barbells and plates(free weights). Machines are no comparsion to free weights in terms of fitness, body composition and strength.
Newf What Do You Think Of This Post http://www.fitness.com/forum/showthread.php?t=14323
Thanks Your a Brilliant Help !!
Thanks Your a Brilliant Help !!
Craig if you want a jumpstart in weight training and healthy eating habits i would buy the New Rules of Lifting. Its a solid book for newbies like yourself.
However, like a lot of things in the fitness world more then one thing is up for debate.
But nonetheless, i'd recommend it to a complete newbie like yourself.
However, like a lot of things in the fitness world more then one thing is up for debate.
But nonetheless, i'd recommend it to a complete newbie like yourself.