I have just finished creating my workout schedule. I have practically every morning for the next 4 months, free!

My GOALS:

Loose weight (in abdominal area, and man boobs)
Gain muscle (not like a pro bodybuilder... I just want to tone up, something kind of like a 'mens health cover' magazine look)

So Far, have planned the following...

1) An Upper Body Workout
2) A Lower Body Workout
3) Cardio (Run approx 30 min outdoors)

I may add to the combination, 4) Swimming (30 min) to the cycle, not sure yet.


Anyways, I have never felt more determined. I will even send you before and after pics if you're interested.


I was thinking... Monday-Saturday workout days Sunday... rest day


I'm just not sure how to alternate...

M Upper Body
T Lowerbody
W Run
T Upper Body
F Lowerbody
S Run
S REST

What do you think about the above plan?

Here are the Upper/Lower Body plans.... (For 8 weeks, I will stick with machines)

Upper Body...

Dual Axis Chest Press
Dual Axis Row
Overhead Press
Cybex Pull Downs
Arm Extensions
Arm Curls
Lateral Raise
Flys
Dual Axis Incline Press

Lower Body...

Hip Abduction
Hip Adduction
Glutes
Leg Extension Wheel
Leg Curl Wheel
Seated Leg Press
Seated Calf Raise

Abdominals... BOTH DAYS, seated abs, and obliques, etc...,





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I did the upper body today. For all exercises, I am aiming for 3 sets and 12 reps each.

Do you think it would be better to cut both the Upper Body and Lower Body workouts in half... and then combine 1/2 of the upper body with 1/2 of the lower body... and then combine the remaining 1/2 of the upperbody with the remaining 1/2 of lower body? ...and therefore, come up with TWO different 'full body' workouts which I could alternate somehow? what's the best way to integrate all this with the cardio workouts?

Or do you think my plan is good now? Do you think there are too many exercises to handle? Do you think reps or sets are too much too little?

Sorry for all the Qu's. I have been working out on and off for Years! So in some sense, I am not a 'beginner'. But I never seem to pull through with any of it... but for the first time, I have quit smoking for more than a month, and feel motivated than ever to continue with this.

Would appreciate any advice. i also know that nutrition is important. i don't want to go on a diet, instead, i'll call it a lifestyle change...

Breakfast...

water
oat bran cereal (it's pretty good with blueberries and honey, or even slices of banana and/or strawberries)
more water!
coffee

Between Breakfast and Lunch: Fruit and/or vegetable (eg. carrots...)

Lunch... Sandwich... staying with whole wheat... and chcken and romaine lettuce... more water!!

Dinner... water, and I'll mix it up... but for the most part... I won't overeat, and stuff myself (I have a habbit of doing so (did it today))
and more water!


So that's it, sorry for the long post, can't wait to post before and after pics... I took a few shots last week,and in about 4 months, I hope to be in much better shape...

I'm a little new here, maybe a month or two but I have to tell you this is a great place for a noob such as yourself to be. I am almost in the same position as you.

I'm going to tell you right now the way you are going to lose weight is from

1. Working, Sweating Hard
2. Eating Clean Foods
3. Being in Calorie Deficit
4. Knowledge of What to Eat and What NOT to eat

I am 5'10" and was about 190 pounds, Now I am about 183 or so.. I lost about 10 pounds of fat and gained maybe three pounds of muscle so far. I am looking for the LEAN look as well, which means a relatively small amount of body fat. I'm aiming for 10% or so.

I work out 6 Days a week, three of which are a full body work out, the other three are mad cardio. Cardio will make you lose a lot of fat and muscle, Weights will make you lose a bit of fat and make you gain muscle. If you don't do cardio, you will look like a fat man even if you are very strong and have a lot of muscles.

PS. Treat anything Chillen says pretty much like gold.

Let me give you some links:

Learn About Weight Loss (Reader's Digest) - The Lose Weight Diet - FREE weight loss diet plan

Calculate your Calorie Maintenance Level - Your weight loss diet plan - Phase 2 of The Lose Weight Diet

Again, I am pretty new but I am trying to throw you in the right direction, this is a good community, better than any other I have come across.


Just stay motivated and know that it is a slow process! Check the pics thread for inspiration



GL, fatty!

Read the Weight Training 101 Sticky, and the Nutrition 101 Sticky

Gooner and Shayner, all the best guys, you have the right attitude, your goals are not too far away. Keep trying, exercise hard and smart, read threads in the forum and books on general fitness. Running is going to help you a lot so i suggest you get a running-for-beginners book, it's going to make a huge difference. Take care

ws4sb - google that