2006-10-30 21:51:05 · 6 answers · asked by micheal b 1 in Health ➔ Diet & Fitness
First, make sure your diet is providing ample calories without excess fat. I suggest the following simple formula:
Multiply your body weight (or target weight if you trying to lose weight) by 14. This will give you the number of calories you need to maintain mass while working out.
Plan your diet to meet this formula - 50% carbohydrates, 35% protein, 15% fat. Keep in mind that a gram of carbs or protein has 4 calories and a gram of fat has 9 calories.
Example - If you weigh 200 pounds your daily requirement would be 2800 calories and your daily diet should be made up of:
350 grams of carbs (limit high glycemic carbs like sugar)
245 grams of protein
47 grams of fat (limit saturated fats)
Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people
Monday - Chest/Triceps
Tuesday - Cardio
Wednesday - Biceps/Back
Thursday - Cardio
Friday - Shoulders/Legs
Saturday - off
Sunday - off
Monday - Chest/Biceps
Tuesday - Cardio
Wednesday - Shoulders/Legs
Thursday - Cardio
Friday - Back/Triceps
Saturday - off
Sunday - off
Monday - Chest/Back
Tuesday - Shoulders
Wednesday - Cardio
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off
The abs can generally be worked everyday, so add in whatever ab routine you prefer. Try to mix it up from day to day.
Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.
Hope this helps. Good luck.
2006-10-30 22:15:55 · answer #1 · answered by kidd 4 · 0⤊ 0⤋
Weight Training!!!!! is the best. While you are gaining muscle, the muscle is actually burning the fat. Yay for that huh? lol... and also, muscle weighs more than fat, so you will keep the mass, you will be gaining muscle and burning fat at the same time. I'm a female, and thats what I'm doing. I just joined a gym, and I noticed all the girls in the aerobics class are fat, and all the girls in the gym doing weight training are skinny, loool haha
2006-10-30 22:55:43 · answer #2 · answered by Pook 2 · 0⤊ 0⤋
Do a combination of cardio (to loose the fat) and resistance training such as lifting weights (to build muscle). If you do just cardio alone you'll loose weight, if you do just resistance training, you won't loose the fat.
2006-10-30 22:16:00 · answer #3 · answered by Wendy C. 2 · 0⤊ 0⤋
Swimming.
2006-10-30 21:58:22 · answer #4 · answered by Not Tellin 4 · 0⤊ 0⤋
use fat burners and train intens.
2006-10-30 22:00:07 · answer #5 · answered by diane 1 · 0⤊ 0⤋
do exercises
2006-10-30 21:59:25 · answer #6 · answered by jaikanth 2 · 0⤊ 0⤋