Hey, I am 18 and I go to the gym 3 times a week, usually from 2-3 hours. I have been going to gyms since I was 16 but recently I decided to take it a little more seriously and work harder than I have done before.

My priorities right now are lowering body fat, I have some annoying fat parts on my body that I want to burn away ASAP, so I have been doing some low itensity cardio. For the first few weeks, I started to notice a difference, but since then I haven't improved much at all. Also, after this workout (I would do 30 min treadmill followed by 1 hour cross-trainer) I would do some weight training, usually doing about 2 exercises for the muscle groups biceps, shoulders, triceps, back, chest, and finally I'd do some sit ups and some wrist curls for the forearms.

My problem is that I have no solid routine to stick to (which I don't like as I cannot really track my progress) and also I don't seem to be getting anywhere, as I have been doing the same thing for months with little/no improvement. I would really like to have one of you guys help me out with this.

So, my priorities are fat burn, but I'd also like to do some weight training to build muscle. If someone could suggest a routine I would be very grateful.

Thanks.

A very very basic fat los workout with weights would look like this.

5min uphill walk as warm up

weight training 3set of 10reps for each of the following

squat
deadlift
bench press
shoulder press
chin ups/lat pulldowns
bent row/upper back machine

cardio

20mins of HIIT on one cardio machine

10min cool down on treadmill of X-trainer. (fast walk, ending in slow walk)


You should be in and out the gym in no more than 90mins.

You could pick up New Rules of Lifting.



Or you could click the link in my sig