Can someone help me with a weekly workout routine. I am 24, male, 5' 9", 250lbs. I gained 60 pounds in the last year and I need to lose it. I need a cardio and weight training routine for a 5 day week. Want to lose 70lbs. Help!!!
2007-09-30 07:34:23 · 5 answers · asked by Stephen F 2 in Health ➔ Diet & Fitness
People, I am asking for a routine that I can use for the gym!!!!
2007-09-30 07:44:22 · update #1
A good 5 day a week routine is- 2 days upper body/abs-2 days lower body/abs and 1 day of cardio and abs.
A sample routine could be:
Days 1 and 4 upperbody:
bicep curls
tricep pressdown
chest press
shrugs
lat pulldown
row
pull-ups
push-ups
crunches
leg lifts
Days 2 and 5-lower body/abs
leg press
calf press
squats
lunges
leg extension
leg curl
deadlift
crunches
leg lifts
plus 20-30 minutes of cardio a day.
Day 3-cardio and abs:
Do a 60 minute cardio circuit:
15 minutes each-treadmill,elliptical,stepper,bike
ABS:
crunches
leg lifts
knee-ups
side bends
torso twists
Start with 4 sets of 12 reps.
Watch your diet:
less sodium and fat
more protein and carbohydrates
drink at least 8 8oz glasses of water a day.
2007-09-30 12:39:33 · answer #1 · answered by bonnieh1964 6 · 0⤊ 0⤋
You could ask some of the guys at the gym for advice and guidance. Or ask about a trainer at your gym. You might have to pay for one but really all you need is a consultation with a trainer in order to get a routine together. Also look at fitness magazines for ideas. The internet is good too. There is a ton of information available for free on line. Whatever you do just go slow and steady. Remember you gained the weight over a years time. It is going to take some time to get it off. Congratulations on your wanting to exercise and get the weight off. You can do it !!!
2007-09-30 07:54:34 · answer #2 · answered by D squared 6 · 0⤊ 0⤋
yep - I joined weight watchers...decide to do away with a stone. i flow to the wellbeing center 4 situations a week. for 3 days I spend 25 minutes walking on the treadmill (works each and all of the physique) 30 minutes on the crosstrainer (works top and decrease physique) and then quarter-hour on the stepper (works bum, hips and legs). On a Saturday, I do a step cardio type for an hour and a nil.5 and that somewhat takes it outta me - works each thing and its bloody hard artwork. i decide to lose the load greater from the top physique so will initiate the rowing kit and spend much less time on the bypass coach. Are you a wellbeing coach? you got any advice for me? :)
2016-10-10 01:33:06 · answer #3 · answered by crihfield 4 · 0⤊ 0⤋
K take it easy eat a healthy deist as magazines always have healthy diets in them. Go to a club as a gym dancing or anything exercisable. Go to the park twice a week for a run and then go to the park every day for a walk.
You will loose weight in no time!
2007-09-30 07:39:04 · answer #4 · answered by Anonymous · 0⤊ 1⤋
the best exercise for weight loosing is morning walk for almost 5 km daily
2007-09-30 07:42:19 · answer #5 · answered by muhammad z 1 · 0⤊ 0⤋