Weight Training
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This is the Routine I use. I went from 180 lbs (at my heaviest) 26% body fat, to 145-150 lbs 5.6% body fat with this routine.
3 days a week (alternating):
All done circuit training (one set per minute).
1: Bench press
2: incline press
3: decline press
4: Flys
5: bicep curls
6: tricep curls
7: Lat tricep flex
8: Lat pull down
9: Rows (Machine)
10: Abs (any)
All done 3 sets of as much weight and reps as you see fit (depends on building bulk or tone).
2 days a week:
1: Leg press
2: Leg curl
3: Leg extension
4: Toe Raisers
5: shoulder shrug
6: dips
7: military press
8: reverse wrist curls
9: wrist curls
10: abs
This workout done with running 3 days a week has given me a much better body, strength, and endurance.
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Hello. My name is Joe. I'm very overweight. I'm 6'3", 310lbs. My dietician has told me that a weight program would really help me to lose the weight that I need to. I need to get down around 200lbs., according to my doctor. I have a hyperthyroid but am now on medication. I have lost 30 lbs. since July 1999 just by watching what I've been eating. July is when I began my thyroid meds. Is this a good program for me to be working on? If so...can you please explain to me exactly how it works? I'm very illiterate in any type of weight lifting program. Thank you very much for your time. If you can help me, I would greatly appreciate it.
Joe C.
E.M.T. Basic
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Just run a copy of this page and take it to your doctor. He can help. It does seem quite aggressive for a beginner. I would also get in the market for a good gym, where trainers are available. Show the trainer the program. I am sure they will modify it to fit your needs. The big item here is that there is no perfect program that fits everyone. You need to learn what your body best responds to in the form of exercise and recovery. If you are eating and sleeping properly you are off to a good start. Now go find an "exercise support center."
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