I have a trip to Playa del Carmen planned for middle of Feb and a YMCA membership, so I figured I might as well use it. I'm not overweight, i'm 6'7 and 220lbs., but i would like to add some definition to my chest and abs and work out the rest of my body as well. I have never worked out before, so I would really like it if i could work with a professional (i will pay), and have someone basically write out a routine for me that i can use at the gym 3 or 4 times per week, such as "do x sets of y exercise on this day", etc. Would also like some pointers of what to eat and not eat. Don't need a full blown diet, just stuff to help a little bit. PM me if you can help! Thanks.
i used to be a certified personal trainer, but got out because the money was so bad. i can answer some questions if you have them. DO NOT USE ymca trainers, they are not certified nor do they know what they are doing. also be sure you don't get a trainer that trys to take you "overboard" by trying to make you do too much.
Eat the way Adam and Eve ate before fast food and processed foods came along. Fresh fruits and vegetables, lean meats, poultry, fish, and nuts. If you eat dairy products keep it low fat, and try to cut sugar completely out of your diet. A little caffine is O.K. but drink lots and lots of water. For cardio and fat burning you need to keep your heart rate elevated for at least 40 minutes three times/week. A tredmill or stationary bike works great if you don't like running. Weightlifting is extremely important and free weights are best but machines are fine, just try to emphasize heavy compound excerciese like bench press, overhead press, lat pulldowns, rows, squats, and leg extensions. Do 10 reps and 6-10 sets for each muscle group with not more than 2 minutes rest between lifts.
For his goal of wanting to add more definition wouldn't high reps with a lower overall weight be more of an ideal? say 15-20 reps of say 120 lbs vs 6 of 180? (Just throwing numbers out for an example)
I workout at the North Penn Y 5 days a week, I'm going more often since my wife is going 5 days a week so I might have to change my routine.
My routine is back biceps, chest triceps, Legs Shoulders, 4 sets of 8 -10
The only supplement I use is Whey Protein.
I helped my wife loose 43 lbs since May
when I started I used http://www.exrx.net has a lot of information.
My routine is back biceps, chest triceps, Legs Shoulders, 4 sets of 8 -10
The only supplement I use is Whey Protein.
I helped my wife loose 43 lbs since May
when I started I used http://www.exrx.net has a lot of information.
look under 'men's health' online. i found an exercise routine created by professional trainers to add strength, endurance, some size, and get my matabolism up. i did it for a while i really believe in it. hard at first but you go your own pace and then add reps. i works on the small supporting muscles and the larger muscles. i got to where i felt a lot stronger.
I go to the gym 4 days a week at Flex in Moore. ON Whey Protein is the only supplement I take twice a day.
My routine: 3 or 4 sets at 12 reps
Day 1 - BB Chest & triceps
Day 2 - Legs & shoulders
Day 3 - Back & biceps
Day 4 - DB Chest & abs
I try to change it up every 6 weeks. I can break down each exercise if you're interested.
My routine: 3 or 4 sets at 12 reps
Day 1 - BB Chest & triceps
Day 2 - Legs & shoulders
Day 3 - Back & biceps
Day 4 - DB Chest & abs
I try to change it up every 6 weeks. I can break down each exercise if you're interested.
