I just joined the forum so I'll give a little about myself here:
For years, my wife had been after me to join a gym with her. I successfuly resisted for years...until I turned 40. I had quit using tobacco. This, coupled with a basically sedentary job, I gained 10lbs. Now, I've always been tall and skinny. Prior to this, I only weighed about 10 lbs more than I did in high school. So, in February of last year, we settled on a gym and began working out. It was tough at first, but I was driven by the fact that I was paying money and I would do this. So, I started out around 170lbs (which I'd never, ever been at). Right now, I'm 6'2" and 161lbs. I believe I've traded off some fat for muscle mass, which is good.
Like most everyone else, my goal is to lose the little bit of body fat and the love handles. They're not big, but they are there. I'm pretty proud of myself that I've kept this up for so long. My routine is 3 days a week, starting at 5am:
10 Minutes of treadmill
- 1.5 min. at 2.5-2.8mph (heart rate usually at 97bpm) at 0& grade
- 1.5 min. at 3.8mph (heart rate up to ~110bpm) at 6 degree ris (it stays there for the remaining time)
- 1.5 min. at 5.5mph (heart rate up to ~160bpm)
- 1.5 min. at 3.8mph (heart rate comes down to ~145bpm)
- 1.5 to 2 min. at 5.5mph (heart rate up to ~160bpm)
- 2 to 2.5 min. at 3.8mph (heart rate up comes down to ~145bpm)
Chest press - 2 sets of 8 at 85lbs
Rowing/Deltoid - 2 sets of 8 at 85lbs
Curls on machine - 2 sets of 8 at 65lbs
Lateral rise - 1 set of 13 using two (2) 15lb dumbells
Tricep press - 2 sets of 8 at 120lbs
Lower back extension - 1 set of 13 using a 25lbs weight
Torso Twist - 1 set each direction at 115lbs
Fly - 2 sets of 8 at 115lbs
Pull down - 1 set of 13 at 115lbs
Crunches - 2 sets of 13 at 60lbs
Leg extension - 2 sets of 8 at 95lbs
Leg curls - 2 sets of 8 at 95 lbs
The gym provides a sheet to keep track of what you do. I use this religiously so I can keep track of my progress. I up the weights when it becomes too "easy". Usually 5-10 lbs at different intervals.
I finish the workout with an alternate walk/run (1 lap walk, 1 lap running) on the elevated track. It takes 13 laps for a mile. I usually get to 13 in about 10 minutes. Then stretching and off to work. I usually have a protien shake with milk. I also have one (1) cup of coffee, a granola bar and a banana or something for breakfast. Lunch is leftovers or something local (salad, sushi, etc) with an apple or orange religiously. Dinner can be catch as catch can with our busy life. There is no snacking during the day. The only supplements (besides the whey shake) is an all-in-one vitamin and glucosamine (sp?).
So, with all of this, I would like some opinions on how I could make it better or if I'm doing something wrong. Remember, I would like to lose the love handles and the belly fat. I'd also like to get more definition and perhaps a bit more muscle mass. I know that my BMI is in a good range and I really don't have much fat to lose. But, at (almost) 42, it's tough.
Thanx for reading.
For years, my wife had been after me to join a gym with her. I successfuly resisted for years...until I turned 40. I had quit using tobacco. This, coupled with a basically sedentary job, I gained 10lbs. Now, I've always been tall and skinny. Prior to this, I only weighed about 10 lbs more than I did in high school. So, in February of last year, we settled on a gym and began working out. It was tough at first, but I was driven by the fact that I was paying money and I would do this. So, I started out around 170lbs (which I'd never, ever been at). Right now, I'm 6'2" and 161lbs. I believe I've traded off some fat for muscle mass, which is good.
Like most everyone else, my goal is to lose the little bit of body fat and the love handles. They're not big, but they are there. I'm pretty proud of myself that I've kept this up for so long. My routine is 3 days a week, starting at 5am:
10 Minutes of treadmill
- 1.5 min. at 2.5-2.8mph (heart rate usually at 97bpm) at 0& grade
- 1.5 min. at 3.8mph (heart rate up to ~110bpm) at 6 degree ris (it stays there for the remaining time)
- 1.5 min. at 5.5mph (heart rate up to ~160bpm)
- 1.5 min. at 3.8mph (heart rate comes down to ~145bpm)
- 1.5 to 2 min. at 5.5mph (heart rate up to ~160bpm)
- 2 to 2.5 min. at 3.8mph (heart rate up comes down to ~145bpm)
Chest press - 2 sets of 8 at 85lbs
Rowing/Deltoid - 2 sets of 8 at 85lbs
Curls on machine - 2 sets of 8 at 65lbs
Lateral rise - 1 set of 13 using two (2) 15lb dumbells
Tricep press - 2 sets of 8 at 120lbs
Lower back extension - 1 set of 13 using a 25lbs weight
Torso Twist - 1 set each direction at 115lbs
Fly - 2 sets of 8 at 115lbs
Pull down - 1 set of 13 at 115lbs
Crunches - 2 sets of 13 at 60lbs
Leg extension - 2 sets of 8 at 95lbs
Leg curls - 2 sets of 8 at 95 lbs
The gym provides a sheet to keep track of what you do. I use this religiously so I can keep track of my progress. I up the weights when it becomes too "easy". Usually 5-10 lbs at different intervals.
I finish the workout with an alternate walk/run (1 lap walk, 1 lap running) on the elevated track. It takes 13 laps for a mile. I usually get to 13 in about 10 minutes. Then stretching and off to work. I usually have a protien shake with milk. I also have one (1) cup of coffee, a granola bar and a banana or something for breakfast. Lunch is leftovers or something local (salad, sushi, etc) with an apple or orange religiously. Dinner can be catch as catch can with our busy life. There is no snacking during the day. The only supplements (besides the whey shake) is an all-in-one vitamin and glucosamine (sp?).
So, with all of this, I would like some opinions on how I could make it better or if I'm doing something wrong. Remember, I would like to lose the love handles and the belly fat. I'd also like to get more definition and perhaps a bit more muscle mass. I know that my BMI is in a good range and I really don't have much fat to lose. But, at (almost) 42, it's tough.
Thanx for reading.