10 Pushups (will add 5 every week or 2 weeks)
50 crunches
60 bicycle kick abs

2 sets of 10 reps, biceps curls
2 sets of 10 reps, triceps extension

then 15-20 minutes of HIIT with elliptical trainer, using resistance

I eat well already, I have just cut down on the size of the portions.
Usually I'll have oatmeal for breakfast, fruit for snack, sandwich/salad for lunch, fruit for snack, then supper (usually pork/chicken with rice/potatoes/vegetables)


Can I do this every day? I want to lose about 10 lbs, maybe even more.

I am 20 years old, 6 foot and I weigh 205lbs.

I think I can physically do it, just wondering if that is good?

Or should I use jogging every other workout instead of HIIT?

Thanks a lot guys.

any advice guys?

Hi,

Erm its a good start out routine but how often do you go to the gym?

if your looking to lose weight i would recommend doing the cardio part of this routine (plus a bit more) but do the weight part every other day as your muscles wont grow without rest.

i would recommend trying it and track your progress

I have all this stuff at my house so no need to go to gym. Yeah thanks for the tip, i'll do the tips every other workout and I'll do the HIIT every third workout, did some research and doing HIIT every day is pretty intense, so I'll mix it up with some steady cardio for 45 minutes..
how does that sound?

cheers

yeah dude sounds good! just make sure you keep it up and you will get ripped up in no time!!

lemme know how that goes, and how much your starting to lose!

yeah definately.. I've been doing it for about 2 weeks now and my stomach has toned up already.. still have a little bit of fat but ill keep working at it.

Doing it ever day is too much i think. It doesnt give your muscles enough time to recover and grow.

Also try adding chin ups for your back and arms and burpees for overall conditioning. Burpees will kick your ass into shape very fast..lol.
YouTube - 100 Burpees challenge

i dont have a bar to do chin ups but ill give burpees a try... would they make a difference?

They will help you lose fat fast and get your conditioning up fast.

You need to do something for your back, which is why i said chins. Can you buy a ber from Walmart or do them on a tree or on your door or something???

dont think so, any other exercises for my back?

Ya lots if you have weights (although i think doing pull ups of some sort are the best) you can do deadlifts, barbell rows, 1 arm rows etc.

have any links to these exercises? dont know them :P thanks a lot by the way

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-t...rst-34522.html

http://training.fitness.com/weight-t...1-a-18766.html


RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

RossTraining - Articles

Motivation:
http://training.fitness.com/wellness...len-25737.html

Nutrition:
http://training.fitness.com/nutritio...ist-19098.html

http://training.fitness.com/nutritio...1-a-32846.html

Heres a link to youtube where a guy is doing barbell rows:
YouTube - Back Exercises - Bent Over Reverse Grip Barbell Rows

In regards to your pm. Doing tons of crunches and ab exercises wont make yo ulose weight.

Do this for now. AND find a way to do pull ups ASAP.

3 days per week with a day off between each day. For example mon, wed ,fri.

Do 2 sets of these:
bodyweight squats
push ups
pull ups or 1 arm rows YouTube - Frank Sepe - One Arm Dumbbell Rows
bicep curls
tricep extensions
sit ups or crunches
supermans YouTube - Superman exercise for lower back: BodySpex fitness w/ Jai

Then on tues and saturday do some cardio. Either running (run for a bit then walk for a bit until you get in better shape) or 3 or 4 sets of burpees.
YouTube - 100 Burpees challenge