Just wanna get back in shape..Someone help! - Exercise & Fitness Message Board

Write_On · 03-12-2006, 09:06 PM

Hi,just need some help in making a workout routine,I just want to lose some extra weight and tone-up,I don't wanna be huge,just toned and lean.

I have a exercise bike and some free weights,also have some resistence bands and a big empty carpeteed workout space..any ideas??

What would be the ideal routine?? Run then lift?? Or life then Run.

I want to be back in the shape I was in when I was 17-18,Im 21 now,I kinda got lazy,but I'm amped and ready to get back in shape now.

Thanks in advance for any help/info.

Naxis · 03-12-2006, 09:24 PM

What are your stats now? How much weight do you have? How often you you plan to exercise?

And the best order for exercises is weights then cardio.

Write_On · 03-13-2006, 11:44 AM

Quote:

Originally Posted by Naxis

What are your stats now? How much weight do you have? How often you you plan to exercise?

And the best order for exercises is weights then cardio.

I'm 5'10,right now my weight is about 180,I would like to get down to about 150-155,I plan to exercise at least an hour a day,maybe more,my diet is pretty good,I do not drink any soda,mostly water,sometimes I eat a little junkfood,but not too much.

Naxis · 03-13-2006, 12:08 PM

Start with lifting wights and using the resistance bands to do a full body workout 3x a week with one day off between them. Use compound movements like presses for the chest and triceps (use an exercise ball or a bench to lay down on), rows and pullups for back and biceps, squats and lunges for the legs. 3 to 4 sets per exercise with a weight you can only get 10-12 reps in per set, and the last reps of the last set should be a real struggle. You can also look into plyometrics for great strength and muscle building exercises with minimal or no equipment.
If you want to do cardio in the same session as weights do it after, but no more than 30 minutes. On "off" days you can do cardio, but keep it under an hour. If want to try running sprints, you can get away with less.
Avoid junk as much as possible. Avoid saturated fats. Try to get at least 1g of protein per pound of bodyweight per day.
That's pretty much the basics. Hope that's helpul.

Write_On · 03-13-2006, 07:04 PM

Quote:

Originally Posted by Naxis

Start with lifting wights and using the resistance bands to do a full body workout 3x a week with one day off between them. Use compound movements like presses for the chest and triceps (use an exercise ball or a bench to lay down on), rows and pullups for back and biceps, squats and lunges for the legs. 3 to 4 sets per exercise with a weight you can only get 10-12 reps in per set, and the last reps of the last set should be a real struggle. You can also look into plyometrics for great strength and muscle building exercises with minimal or no equipment.
If you want to do cardio in the same session as weights do it after, but no more than 30 minutes. On "off" days you can do cardio, but keep it under an hour. If want to try running sprints, you can get away with less.
Avoid junk as much as possible. Avoid saturated fats. Try to get at least 1g of protein per pound of bodyweight per day.
That's pretty much the basics. Hope that's helpul.

Great!Thanks a bunch for the info/help man,I'm ready to get back in top form,hopefully if I do everything right,I will be nice and toned by summertime,again,thanks for the help,I'm definitely gonna do some research on plyometrics.