I need a good daily workout schedule for me please help?

Question

hey i want to start working out i can use some getting into shape im about 6'2 and i weight about 170 i have some extra fat on my belly and chest area well i really do need all of your help and ideas because i am wanting to start working out tomorrow also annother thing that i need is a good diet plan to follow by anyways thanks alot later

Answer 1

do crunches & leg lifts during commercials while watching your favorite program. In 1 hour you should have done 400.

Answer 2

As far as cardio goes, do things you're likely to stick with. If you hate running, try something else like a brisk walk or a bike ride (stationary or otherwise), an elliptical trainer, etc. But don't do the same thing every day - change it up so you don't get bored. I've read lately that you need about 40 minutes of physical activity a day to lose weight. 30 minutes helps you maintain current weight (along with a good diet plan of course).
Weight lifting is also good to strengthen & tone your bod and build good metabolism - start slow if you don't have much experience. You don't want to hurt yourself. I LOVE the Body for Life Workout Plan - http://www.bodyforlife.com - I've really stuck with the strength training plan for quite some time. There's actually a pretty good diet plan in the program too. I always have trouble sticking to diets
Here's an example of what i do in a week (ideally):
Day 1,3,5: Elliptical Machine 35 min (including cooldown), 15 minute (or 1 mile whichever comes first) on treadmill, strength training
Day 2,4: Stationary Bike 30 min, treadmill, abs
Day 6: Walking (preferably outside on natural terrain) 60 min+
Day 7: take a break

Whatever you do, make it fun. You're less likely to give up on something that you enjoy doing. And something I'd suggest to help you stick with it - the 12-week Body By Glamour Plan: http://www.glamour.com/bbg. There's a log to enter your meals and snacks for the day as well as your workouts. You're able to more easily evaluate your eating habits and begin to change if necessary. You will also be able to see roughly how many calories you burned during your total workout. There are even tips from the pros and other women who are going through the program too that you can use as a support system.

Good luck!!

Answer 3

Here's the weekly workout schedule I use. It's pretty intensive, and it's geared for weight loss and muscle toning. See more at my blog at http://fitover55.blogspot.com/

* Monday - rest day or light cardio (walking, slow cycling)
* Tuesday - 30 - 40 minutes high intensity interval training; chest (press, flye, cable flye); triceps
* Wednesday - 30 - 40 minutes medium intensity cycling; legs (leg press, extension, curl, calf raise)
* Thursday - 40 - 60 minutes low intensity cycling; back (pulldowns, rowing); biceps
* Friday - 30 - 40 minutes high intensity interval training; shoulders; abs; lower back
* Saturday - 30 - 40 minutes medium intensity cycling; legs (leg press, extension, curl, calf raise)
* Sunday - 30 minutes very high intensity interval training; 20 minutes low intensity; 10 minutes very high intensity

The diet plan I'm using is from this book, which I recommend highly - http://necessaryvirtues.com/recommends/burnthefat

Answer 4

try what im doing: day1:legs/lower back; squats/dead lifts
day2 cardio/abs. day 3: chest/upperback;incline dumbbell/flat barbell/seated pull overs, lat pull downs
day4:cardio/abs. day 5: shoulders:standing shoulder press, arnold press, lateral raises. day 6 cardio/abs. day seven: arms: preacher curl, close grip bench press, day 8 cardio/abs. take a day off, then repeat.

eat atleast as much as you do now, if not more.

Answer 5

go to a gym talk to the instructor he can help you get fit and fix the problem areas and help with the diet plan.

Answer 6

www.sparkpeople.com is the VERY best website to help. It's free, motivating, there are support groups ...check it out!

Answer 7

no idea