New to Forum - some advice needed

[Mikey_c]

Hello to all guru's

I recently purchased the Gold's Gym 100KG Olympic Barbell set to use with my Bench. I have been using the bench everyday since I got it (around 2 weeks) pushing out around 7 reps of 50KG 3-4 times a day. I need to come up with a set routine though to get the best use from it.

I have been going running 2-4 times a week for a duration of around 25-30 minutes (around 4 miles)

My diet used to be pretty bad - lots of junk food etc... (I was young and nieve). Now my diet consists of:

cereal for breakfast
1-2 Brown roll's + bannana or apple for lunch
evening meal - usually something like fish + new potats + veg or spag bol , lasagne, etc... nothing too un-healthy.

Nov '05 I was weighing around 12 stone 13 - I now weigh 11 Stone 3. I have found it quite easy to lose this weight, but I still have some "flab" to shift around my belly. I also was doing a lot of press-ups / sit-ups before my weights arrived to make sure I had a good foundation to work from. My chest area is becoming quite defined now - but the belly is just hanging around still - I know this is common for a lot of people, but any advice would be great.

Thanks for reading,
Mike

[Mikey_c]

Just a quick update:

I have just got in from another run along the beach (the veiws really help with motivation).

I have now started to experimented with my sit-ups. After seeing the fitness trainer on Big Brother give a "class" on sit-ups I've decided to try it out!

As everyone may know the stomach muscles work at their best during the first half of a sit-up, then the hip flexors take over and take stress away from the stomach muscles.

Try to make each sit-up last around 10-20 seconds. This way you can feel firstly the upper abdom's working then, just before the hip flexors kick in, you can feel it right in the lower abdominal muscle group.

I found this method really gave my abs a good workout. I did 5 sets of 5 sit-ups - first 2 with no weights, last 3 sets with a 8kg weight on my chest.

Also did 4 sets on the bench (50kg)
3 sets of 15 press ups
2 sets of bicep curls (13kg)
4 sets of shoulder-lifts (sorry don't know the proper name - where you keep your arm straight and raise from your waist - out to the side - and also out in front)

I'll keep you posted on progress with the abs.
Mikey.

P.S. any1 know if those sauna belts are any good to shift some of the flab around my gut??
http://www.amazon.co.uk/exec/obidos/...195835-4930033

suppsoed to make your abdominal area sweat when using this.

[Theo]

You can't spot reduce fat, unfortunately. Well you can.. but that would involve either liposuction or certain injectable drugs that I shan't discuss.

Have a read over my posts in this forum. I've posted quite a lot of info regarding cutting fat via weights, cardio and diet.

[Mikey_c]

Ok Theo, i'll spend a few hours tonight searching through the threads. Help bump my motivation up a bit - something I find I lose quite quickly without realising.

Thanks

[herulach]

you definately shouldnt be weight training everyday, at least not the same muscles. 3 days a week, legs, chest/shoulders, back. Id avoid specific bicep exercises if i were, i tend to find my arms get too strong and i then find it difficult to target my back.

[Theo]

you definately shouldnt be weight training everyday, at least not the same muscles. 3 days a week, legs, chest/shoulders, back. Id avoid specific bicep exercises if i were, i tend to find my arms get too strong and i then find it difficult to target my back.

Work your biceps to failure, then work your back

Same for triceps and chest. Work the triceps first, then do your benches/flys.

[Mikey_c]

I really need to organise a structured work-out plan.

I need to find some excersises for triceps + back because I just don't know any.

[Theo]

Back:

http://www.exrx.net/WeightExercises/...ntOverRow.html
and
http://www.exrx.net/WeightExercises/...BDeadlift.html

Triceps:

http://www.exrx.net/WeightExercises/...BKickback.html
and
http://www.exrx.net/WeightExercises/.../DBTriExt.html

Bent over rows for your upper back, deadlifts for lower and core.

I do a couple of quarter weight tricep kickbacks for warmup, then go onto the overhead extensions for full weight

Triceps and back are not to do on the same day (unless you're doing a lighter full-body workout). Triceps/Chest/Abs, Biceps/Back, Legs/Shoulders :>

[Mikey_c]

Great info - thanks once again. As soon as my exams are over next friday I will create a decent routine to work different areas on different days.

Ill keep you updated too - may even get some before / after pics.

[Mikey_c]

Ok here is my new regime.

Monday :- 25mins cardio, Chest, triceps

Tuesday:- Abs

wednesday:- 25min cardio, Legs, Shoulders

Thursday:- rest

Firday:- 25min Cardio, Back, Biceps

Saturday or Sunday:- 25mins Cardio and/or Abs - One day = rest



Each Excersise - I'll try and do at least 2 on each:

Chest:- Incline Bench, Regular Bench, Different forms of press-ups.

Triceps:- Dumbell Extensions, Kickback's

Legs:- Squats

Shoulders:- Millitary Press, Shoulder press, Lateral Raises.

Back:- Bent Over Rows, Deadlift

Biceps:- Barbell Curl, Dumbell curls + Concentration curls

[Mikey_c]

I just wondered if it would be better to switch the cardio onto a day when I am not doing weights??

But then I would not get a complete rest day.

Any suggestions? - Is it ok to train for 6 days a week (Cardio / weights on alternative days) or is it better to train 5 and do the cardio on the same day????

[herulach]

id be tempted to do shoulders on the same day as chest, as most shoulder exercises still involve triceps. And id shift your ab day to the same as your legs.

Also, for your legs, add a few different kind of squats, back probablyneeds at least lateral pulldowns, and seated rows as well.

[Mikey_c]

Ok here is my NEWER regime.

Monday :- 25min cardio, Legs, Abs

Tuesday:- REST

wednesday:- 25mins cardio, Chest, triceps, Shoulders

Thursday:- REST

Firday:- 25min Cardio, Back, Biceps

Saturday:- 25min Cardio, Abs

Sunday:- REST

The reason I'm only doing small amounts on my legs is because they are bigger than my upper body at the moment as I play a lot of football.

[Mikey_c]

Does anyone have any advice on Cyclone?

I have just purchased some. It suggests taking daily 60grams twice. One in the morning one after training or in the afternoon. This would last for 10 days.

Because im only just starting this routine, would it be ok to just take one shake a day. Then move upto 2 if I feel I need to later. Or maybe take 2 on training days and one on my rest days?????

Any help appreciated.

[herulach]

Whats cyclone? Some kind of protein shake? When i was on it i tended to go for 1 afte workout and none on off days, assuming you eat plenty of lean white meat you shouldnt treally need extra protein.

[Mikey_c]

Cyclone is a protein shake but it also has creatine whey and other stuff added. Basically the lazy man's suppliments - as it's all in one rather than stacking different types. I have noticed a huge change in my appearance in the last 3-4 weeks. I have cut down my carb intake and upped my protein. I have also stayed away from all junk food and processed crap!!

I can now see my Abs!!! - First time in years! Im going to continue eating right and training hard all through the summer to improve even more on my physique. I have a nice shape now and want to build on it as much as possible. My body fat percentage has dropped to around 9% now from 11% wich is probbaly the reason why I can see my abs now.

Good luck to all others training, this forum has deffinately helped.