Hey everyone, I'm 173 lbs.... I don't know how this happened honestly I was 145 lbs..., and I need to lose weight asap, because I found out that I'm going to be on TV soon. Please post your workout routine - to see how much you've lost using it. OR Post a routine that I will do. I'm a beast, I'll do it. I have 2 months to do this. Please help.
ehmm do sport or go to gym and don´t eat to much , no fastfood eat vegatarian food good luck what ar u doing on TV ?
^^ I could give you a real tough workout that I used to do but what I need to know is have you been working out or are you just starting out???
u have to do, 1 week of workout speicifics, then switch.. cuz when it gets ez the improvement drops very little, i would do cardio everyday... although i don't cuz im lazy... 30 mins of cardio hardcore cardio, then move on to muscle, lots of ground work like pushups, and other types of ground arm work is very good. along w/ pullups @ the gym machines, lifting weights is usually hlepful, ubt i don't do it -.-, medicine ball + stomach workout is very good too iono bout routines, its usually varies depending on the person
ok that's good... This workout isn't for everyone but if your in shape to do it then this will definitely help... First thing that you need to do is work on getting a proper sleep regimen... if u really want to lose weight try to get to sleep by 10 p.m. and wake up between 5 to 6 A.M. -As far as your diet try to stay away from a lot of carbs but its ok to eat like a couple slices of wheat bread a day and brown rice, also do not drink soda. -Make sure to drink at least 10 to 12 glasses of water a day preferably two to three glasses more since your active... -Try to drink at least 3 cups of green tea everyday -If you are hungry after 6 p.m. DO NOT EAT ANY CARBS AFTER 6 P.M. it will just turn to fat after this point but you can eat vegetables and protein (preferably fish or chicken breast) Routine cardio workout daily: Say if u wake up at around 5 A.M. (this is the best time to do cardio workout) as soon as you wake up stretch out warm up for 5 min jog for 3 miles after jogging for 3 miles make sure to do a cool down for 5 to 10 minutes (just walking will do) After your cool down do 40 push-ups and 40 Sit-ups or crunches if u can't do this then you can do 2 sets of 20 for each.. You also want to make sure that you eat within an hour of waking up or else this will slow your metabolism lift weights mid-day if you can or after work After working out jog for another 3 miles in the evening then you are done working out for the day. Eating Habits: Try not to eat 3 big meals a day try to cut it down to 5 small meals a day and make sure to take a multivitamin everyday... Here is an example eating 5 meals a day :http://comfortfoods.wordpress.com/2007/05/17/5-small-meals-a-day-eating-plan/ I changed a couple of things on the list to add more protein since your active take 1 to 1 in grams of protein of your weight since you weigh 173 you should take 173 grams of protein per day which should equal out to the meal above... The protein shake that I recommend is isopure french vanilla http://www19.netrition.com/isopure_protein_page.html This protein is really good and has low carbs and the necessary amino acids (such as l glutamine) to help you to recover faster. Also if you are taking any other supplements DO NOT TAKE CREATINE it will only make you bigger just stick with the protein If you still feel the urge to eat something around 9 p.m. just take a scoop of protein shake or eat a cup of vegetables If you can make sure to write down everything that you have eaten for the day to make sure that you are sticking closely to your plan as possible Workout Plan: (btw this is just an example... you can switch the workouts with different workouts) Day 1: Back, Chest, Abs (Try to do 3 different workouts for each muscle for 3 sets of 12 - 15 reps you would do around 6 to 8 reps if your were trying to gain mass but 12 - 15 reps to gain lean muscle) Example: Chest: Bench Press 3 sets of 12 - 15 reps Standing fly (with cables) or dumbbell fly 3 sets 12 - 15 reps Dips 3 sets of 15 or till failure (do as much as you can if its 8 then just do 8) Back: Pullups 3 sets till failure Close grip Pulldowns 3 sets for 15 reps Back extentions 3 sets 12 to 15 reps Abs: 3 sets of 3 different ab workouts till failure Day 2: Shoulders, Biceps, Triceps Shoulders: lateral raises 3 sets 12 to 15 reps front dumbell raises 3 sets 12 to 15 reps seated shoulder press 3 sets 12 to 15 reps Day 3: Off (Abs) Day 4: Quads, Hamstrings, Calves Quads : squats or leg press 12 to 15 reps leg extentions lunges (covers both quads and hamstring so only 2 hamstring workouts necessary) Hamstrings: lying leg curls seated leg curls Day 5,6: Off (After day 4 you maybe too soar to do 3 miles of jog so you can cut the workout to 1.5 miles in the morning and 1.5 miles in the evening) On Day 7 you can go back to doing Day 1 exercises or play a sport that requires heavy aerobics for at least one to 2 hours i.e. basketball, soccer/football, etc... With this workout you will not gain mass since you are doing 12 to 15 reps but make sure to do the cardio daily ... On a side note here is why it is important to lift weights while trying to lose weight: http://www.ahealthyme.com/topic/liftweightloss @bbes: If your starting out I recommend to start walking for at least 20 minutes a day for 2 weeks then after 2 weeks jog and walk for until you are able to jog for the full duration of 20 minutes.. light lifting for the first month preferably 3 days a week for the first month... Sorry for the long post hope this helps...
Run 5-6km + an hour of weight lifting and that 5 days a week. Should take about an hour and half to two hours Watch what you eat. Eat more fish and chicken than red meat. Eat more green veggies than meat. You shouldn't eat more meat than the size of deck of cards. Slow down on your carbs consumption. Drink lots of water. Cut off coffee, soft drink, not real juice, etc.
haha...he is going to hurt himeslf doing aggressive weight loss exercise.... i say diet then adjust do cardio for 4 days in straight...not intensive,,,half hour elipical in the morning, half at night...no food after six...just water and milk,,,no juices (sugas)
nah i won't kill myself, or injure myself, but i'll definitely try this. It's summer time, it's time to turn myself into shape.
alrite, alrite...I was just kidding,,,thought i get ur attention... was about 155 but just did cardio...ppl will tell u that u lose weight ...
I usually do cardio for 35 minutes followed weights for 25 minutes. The cardio I do is kinda intense - I walked and then run (i.e. I walked for 3-5 minutes until I warm up and then run for 3 minutes really fast (up to the pace I can handle) and then back down to walking for 3-5 minutes and run for 3 minutes and repeat). Food wise, I don't eat bread but everything else in moderation.
