Fitness Help?

Question

I am 24 have been working out regularly for about 3 years now. When I say regularly I mean 3-5 times a week but there have been a few gaps over this time period for various reasons, that at most have been a couple of months.



I am 6'4" and weigh 195. I really want to start undertaking fitness on a more serious level.



I would like to hear what everyone thinks about a workout routine. Do you think that it should consist of Monday-chest, tuesday-back...etc, or a combonation of muscle groups each day? Also how much cardio? I really want to get my abs defined and don't know if I need more cardio or weight training. I am not fat by any means but my lower abs area is a problem area I don't know how to fix. I had my body fat % taken a few months ago and it was around 14%. Any advice would be appreciated.

Answer 1

My suggestion is that you work out every non-consecutive day, which days they are doesn't matter (as long as you have two days in a row off) just make it a routine that fits your lifestyle.

You should absolutely work a combination of muscle groups at each workout. Begin with largest muscles (thighs, hamstrings and glutes and calves) move onto smaller muscles (pectorals and abs) and finally arms, biceps, triceps, etc.

The most effective routine is 3 muscle strenghtening workouts per week for 20 to 30 minutes. One of the longest held myths about strength training is that it is not a cardio workout, but the science says it is. So there's no need to do more than that. After dinner everyday a 1 1/2 to 2 mile walk (not jogging, walking) either outside or on a treadmill.

Remember your form and your lower abs will improve with your leg workouts.

Good luck.

Answer 2

If you're looking to lower your body fat, you need to do some cardio. I'd suggest 3 times a week, but just keep in mind that you need to rest at least a couple of days a week to prevent injury. When doing cardio, pick a machine and play with the buttons. You should be able to put it at a setting that's more fat burning than cardio building--if you go too fast or work too hard, you're not going to be burning as much fat as possible.

My personal workout routine was lifted straight from the Army--I did cardio 3x a week, with a little bit of strength training on those days, and then for two other days I did a tiny bit of cardio to warm up and then did strength training.