Im trying to find that fine mix of both, i would like to get stronger and get rid of some of this fat so i suppose wellness overall.
LOL @ the other people paying less attention to their own workout.
Don't make gym time a social event, get in and get out. Cardio, lifting or whatever, do it and leave. You're looking for quality over quantity whatever you do. Most any routine will work, but it only works if you do it and can be consistent and put together workouts from week to week to week. Set a goal, something achievable but maybe not easy, and have a plan to hit your goal.
The type of routine depends on what you want to accomplish, lots of different ways to do things. Typically with lifting, stick with the big compound movements if you can, you get more overall work that way, but also, try to find exercises you enjoy doing, you'll exercise longer (months, years). As most answers have stated, lots of info on the internet.
Maintain good form over lifting more weight, you'll be lifting longer. Don't under estimate your diet and how it impacts your workouts.
The type of routine depends on what you want to accomplish, lots of different ways to do things. Typically with lifting, stick with the big compound movements if you can, you get more overall work that way, but also, try to find exercises you enjoy doing, you'll exercise longer (months, years). As most answers have stated, lots of info on the internet.
Maintain good form over lifting more weight, you'll be lifting longer. Don't under estimate your diet and how it impacts your workouts.
5 Sec gym assessment.
Free weights and cages- Check!
Chalk residue on all of the important surfaces- Check!
12" wide benches? (you're 6' tall. Gotta support your scapulas. It'll make sense when you lift heavier)- Check!
No mirrors-Double check!
CrossFit torture toys? Bonus!!
Free weights and cages- Check!
Chalk residue on all of the important surfaces- Check!
12" wide benches? (you're 6' tall. Gotta support your scapulas. It'll make sense when you lift heavier)- Check!
No mirrors-Double check!
CrossFit torture toys? Bonus!!
I'm only 3 months into my latest routine and I haven't lost any weight, but my stamina and strength have increased (which is what I was looking for). I'm also looking a little better in my clothes. One thing I have to put out there that has held true through my many attempts at getting fit is strength is addressed in the gym, weight in the kitchen. That's something I'll always struggle with.
I workout 5 days after work. I have two basic weight plans that I alternate through which target most major muscle groups, and I infill with cardio. I'm not looking to become a body builder, but I do want to mold my physic, so I wanted to get the biggest bang for the buck and these appear to work the biggest muscle groups. The biggest thing for me, that's been echoed throughout the thread, is focus on form first and increase the weight as you see fit.
I knock these out in about 30min.
Week 1 = Day 1, cardio, Day 2, cardio, Day 1
Week 2 = cardio, Day 2, cardio, Day 1, cardio
Week 3 = Day 2, cardio, Day 1, cardio, Day 2
Week 4 = cardio, Day 1, cardio, Day 2, cardio
wash, rinse, repeat
Day 1 -
3 sets squats / 10 reps / 2 min rest between sets
3 sets bench press / 10 reps / 2 min rest between sets
3 sets row down / 10 reps / 2 min rest between sets
1 set tricep extension / 12 reps
1 min rest
2 sets of calf raises / 1 min rest between each set (I do 12 reps)
Weight day 2 -
3 sets deadlift / 10 reps / 2 min rest between sets
3 sets overhead press / 10 reps / 2 min rest between sets
3 sets lat pull down / 10 reps / 2 min rest between sets
1 set curl / 12 reps
1 min rest
2 sets of situps / 1 min rest between each set
I workout 5 days after work. I have two basic weight plans that I alternate through which target most major muscle groups, and I infill with cardio. I'm not looking to become a body builder, but I do want to mold my physic, so I wanted to get the biggest bang for the buck and these appear to work the biggest muscle groups. The biggest thing for me, that's been echoed throughout the thread, is focus on form first and increase the weight as you see fit.
I knock these out in about 30min.
Week 1 = Day 1, cardio, Day 2, cardio, Day 1
Week 2 = cardio, Day 2, cardio, Day 1, cardio
Week 3 = Day 2, cardio, Day 1, cardio, Day 2
Week 4 = cardio, Day 1, cardio, Day 2, cardio
wash, rinse, repeat
Day 1 -
3 sets squats / 10 reps / 2 min rest between sets
3 sets bench press / 10 reps / 2 min rest between sets
3 sets row down / 10 reps / 2 min rest between sets
1 set tricep extension / 12 reps
1 min rest
2 sets of calf raises / 1 min rest between each set (I do 12 reps)
Weight day 2 -
3 sets deadlift / 10 reps / 2 min rest between sets
3 sets overhead press / 10 reps / 2 min rest between sets
3 sets lat pull down / 10 reps / 2 min rest between sets
1 set curl / 12 reps
1 min rest
2 sets of situps / 1 min rest between each set
I highly recommend starting here
http://www.bodybuilding.com/guides/
there lots of useful info just don't over think it, stick with a plan, eat healthy, and make sure to knockout 30 mins of cardio daily.
http://www.bodybuilding.com/guides/
there lots of useful info just don't over think it, stick with a plan, eat healthy, and make sure to knockout 30 mins of cardio daily.
only supplements I would recommend are the following:
once daily multivitamin
pre workout supplement (for energy and focus)
and
LOTS OF HEALTHY FOOD.
once daily multivitamin
pre workout supplement (for energy and focus)
and
LOTS OF HEALTHY FOOD.
I'd recommend a protein supplement of some kind to go with the above recommendations, Just protein powder and water, quick and easy, whenever you need it.
Drink plenty of water. Like the Camelback ad says, "Hydrate or Die". That includes drinking water after you work out to.
I'd stay away from the weight machines, they isolate muscles too much. Free weights are better as they work more muscles.
Dumbbells are better than barbells. One arm can't compensate for the other.
Better yet are no weights. Pushups and planks are great. Jumping jacks are also very good. Don't do more of anything than you can do with proper form. Once you get tired and start losing proper form you're setting yourself up for injury.
Personal Trainers at the gym are good for guidance. My experience with them wasn't all good. They feel they need to push you and after my first workout with a PT I was so sore I didn't go back for three weeks.
Go easy and go long.
I'd stay away from the weight machines, they isolate muscles too much. Free weights are better as they work more muscles.
Dumbbells are better than barbells. One arm can't compensate for the other.
Better yet are no weights. Pushups and planks are great. Jumping jacks are also very good. Don't do more of anything than you can do with proper form. Once you get tired and start losing proper form you're setting yourself up for injury.
Personal Trainers at the gym are good for guidance. My experience with them wasn't all good. They feel they need to push you and after my first workout with a PT I was so sore I didn't go back for three weeks.
Go easy and go long.
If he were trying to lose weight then he should do strength exercises because they burn more energy than equivalent levels of cardio.
OP just be sure to not be one of the guys doing biceps curls and they are swinging their entire body just to lift the weight. Focus on maintaining proper form and technique on 10-12 rep sets. And if you need help dont be afraid to ask.
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