Workout plans

[Guest]

What is a good workout plan for getting in shape (types of excercises, number of sets, number of reps etc) for a 4-days-a-week at the gym schedule?

[Guest]

If you have never worked out or have not worked out for a long time the only thing you need to remember is GO TO THE GYM! Drag yourself up off the couch and go. Literally any workout routine you find on the net will work for you. But you must go to the gym.

[Guest]

spoonybard, heres a pretty informative thread with a sample workout that i wrote up a while back...

[url]http://www.dallaslair.org/p/forum/forum_viewtopic.php?30743.post[/url]

having seen you, my suggestion is that you focus on losing body fat (notice i did not say weight) while doing exercises that will tone your muscles.

to lose a significant amount of body fat is not easy, but it follows a simple equation. if you burn more calories than you consume, you will lose body fat. with that being said, i think you should combine a healthy diet with an intense cardio workout to lose a significant amount of body fat.

overhaul your diet (i assume you dont eat extremely healthy)...you can check out various online articles for healthy dieting...

one thing to note is how many calories are you taking in in one day. the general rule is that if you are trying to maintain your weight, multiply your body weight by 15. if you want to lose weight, lower that number and vice versa for gaining weight (this is a generalization as everyones resting metabolic rate is different)

for example: i weigh 150 lbs, so i should consuming 2250 balories if i would like to maintain (150 x 15)

another thing you need to do is set goals and create an action plan as to how you will reach that goal.

for example:

Goal: lose 30 lbs in 3 months
Action plan:
-work out 4 days a week
-do 45 mins of cardio for 4 days a week...

you get the idea..

to recap:

1. set a goal and create an action plan on how you will achieve this.
2. i suggest changing your diet and eating habits
3. do not get discouraged, it takes time to change your physique
4. GO TO THE GYM!

hope that helps and good luck!

[Guest]

Yeah, just get off your ass and go to the gym...

That is the advice coming from a man that lost 100ish pounds and gained 40ish pounds of muscle/bulk...

[Guest]

I did the lazy man diet/workout to lose my weight. I basically consumed 1800 calories a day and worked out at home for 45min - 1 hour. The caloric intake breaks down in to 3 500 cal meals and 3 100 cal snacks in between. The 1800 was based on my height and frame size...think I got that out of the P90X material I downloaded.

My workout was mainly cardio...

Resistance bands, various exercises I dont know the name of but got off YouTube.

Pullup bar: as many as I could do 3 times throughout the workout

Pushups: 10
Situps: 50
Crunches:150 (these varied in type of crunch)

45 sec break and repeat 3 times

I would end the workout with a run around the neighborhood or run in place.

Might need tweaking to get it to work for you, but the main concern is taking in less calories than you burn. I stayed away from starches as much as possible (corn and potato products.) You can eat bread, just not much...and always eat an ample amount of pickles with bread...the acid in them help break it down better.

[Guest]

[url]http://web.archive.org/web/20070813165413/www.yourselffitness.com/commitment/eat-right.aspx[/url]
check out this site, it will tell you roughly what your caloric intake should be and has a great menu list. Not only is it good food, it will impress HBs with your cooking skills... then tell them it's healthy too.

[Guest]

Yeah the diet part is a lot more difficult than the going to the gym part. For me, it's a lot easier to force myself to go somewhere and do something, than it is to restrict myself from indulging in something that i crave.

[Guest]

[quote1249668553=spoonybard]Yeah the diet part is a lot more difficult than the going to the gym part. For me, it's a lot easier to force myself to go somewhere and do something, than it is to restrict myself from indulging in something that i crave.[/quote1249668553]


If you don't change your diet, you will not change your body. Just the sad truth...

But, if you're looking for an easy way out there are certain controlled substances that can help you achieve your goals without you really doing much work other than dealing with the side effects.

[Guest]

like missing teeth?

[Guest]

or prison?