I need a work out plan, can anybody help??
Question: I am 20 years old. I am 6'2'' and weigh 255. I'm looking for a work out plan and diet plan for me. anybody have a plan for me? i'm not looking for products like lose weight now products. just like advice on what i should start eating and what i should do for a work out. My main goal is just to be healthier, and lower cholesteral. I'm trying to cut down on soda but i don't know about milk. I love milk lol. thanks in advance!
Answers: Hello. I'm 19, 6'0 and 230. So I am about your size. I played football for a long time and that helped, but a lot of it was weight training. From experience, this is what I recommend:
*you should also run about a mile and do at least 50 reps of 2 abdominal exercises (100 reps min. total) EVERY SINGLE DAY YOU WORKOUT
For a 4-Day Cycle, M, T, Th, F and if you want bulk:
Monday is a heavy lift day.
Squats 8-6-4-2
Leg Press 6-6-4
Leg Curls 6-6-4
Leg Extentions 6-6-4
Shoulder Press 8-6-6-4
Front Dumbell Raises 6-6-4
Shrugs 6-6-4
Calf Extentions 8-6-4
Tuesday is another heavy day, with chest emphasized:
Bench Press 8-6-4-2
Incline Bench Press 6-6-4
Dumbell Flat Bench press 6-6-4
Dumbell Flies 6-6-4
Lawnmower Rows 8-6-4
Back Extentions 8-6-4 (with weight if possible)
Dumbell Curls 8-6-4
Machine Curls 8-6-4
Dumbell Tricep Press 8-6-4
Machine Tricep Press 8-6-4
Wednesday is a day off, but be relatively active, don't just sleep all day or sit around, go for a walk or even go to the mall, keep some sort of small activity and eat right, don't load up on junk.
Thursday is a light day with emphasis on fine-tuning your legs:
Squats 10-8-8-6
Leg Extentions 3sets x 8reps
Leg Curls 3x8
Leg Press 8-8-6
Shoulder Press 10-8-8-6
Front Dumbell Raises 3x8
Shrugs 3x8
Calf Extentions 8-8-6
Friday is a second light day, again to fine-tune your chest:
Bench Press 10-8-8-6
Incline Bench Press 8-8-6
Dumbell Flat Bench press 3x8
Dumbell Flies 3x8
Lawnmower Rows 3x8
Back Extentions 3x8 (with weight if possible)
Dumbell Curls 3x8
Machine Curls 8-8-6
Dumbell Tricep Press 3x8
Machine Tricep Press 8-8-6
If you want to go on a 5-day cycle, this workout you would add to Wednesday:
Hang Cleans 10-8-6-4
Straight-Leg Lifts 8-6-4
Military Press 8-8-6
Deadlift (optional) 8-6-4-2
3 exercises that deal with your lats, chest, or back 3x8
You can always add exercises to the day you are working out. Especially if there is one that you particularly like. We used to go 5 full days for about three hours and almost double the amount of exercises. But I have found that these are the core workouts if you are just trying to stay fit. IF YOU ARE TRYING TO INCREASE WEIGHT ON THE EXERCISES FOR STRENGTH, TRY TO INCREASE BY WEEK...YOU MIGHT HIT A PLATEAU WHERE YOU CAN'T FOR A COUPLE OF CYCLES, BUT THAT'S OK....IF YOU ARE STRICTLY TRYING TO GET LEAN AND MEAN, DON'T DO THE HEAVY DAYS SO RIGOROUSLY. MORE SETS, MORE REPS, LESS WEIGHT WILL BURN MORE FAT AND MAKE YOU LEAN...SETS WITH LESS REPS AND MUCH MORE WEIGHT WILL BULK YOU UP AND MAKE YOU MUCH STRONGER. It really depends on what you are trying to accomplish.
If you have more questions, please let me know...good luck, and hope this helps!
ALSO: As far as food goes, cut out fatty foods. Calories aren't TOO big a deal to watch because you will burn them off working out, but don't over-indulge, be careful. I would say about 2300 is a good target level of calories per day. You can achieve that pretty easily and still feel relatively full. It will take some time to get used to it, though, as your stomach begins to shrink from eating less amounts of food. But then you will start to feel full more quickly and will be less tempted to eat more. In addition,
don't listen to tiruchi s ...no offense tiruchi s , but weight and height don't always match up. Muscle weighs more than fat...much more...I have ALWAYS been overweight for my height, but I am relatively built, so my muscle makes up for it. Those charts for BMI (Body Mass Index), which typically tell people they are overweight or obese, tell me I am obese STRICTLY on height:weight ratios. They are meant to convey average numbers for average people. The average person is not very muscularly toned. However, if the person asking is lazy and relatively pudgy, then maybe they could stand to lose some weight.
REMEMBER, IT IS NOT NECCESSARILY ABOUT LOSING NUMBERS ON THE SCALE AS MUCH AS IT IS LOSING THEM ON THE TAPE MEASURE. IF YOU ADD MUSCLE TO YOUR BODY, YOU WILL GAIN WEIGHT BUT BY CUTTING ALL THE FAT OFF, YOU WILL LOOK AND BE MUCH LEANER AND SLIMMER....
you can do cardio.poloties,joga,weight lifting.
go to the libary and cheack out books or search the internet,watch fittv or fittv.com
chang your meals healthy not fating
Answers: Hello. I'm 19, 6'0 and 230. So I am about your size. I played football for a long time and that helped, but a lot of it was weight training. From experience, this is what I recommend:
*you should also run about a mile and do at least 50 reps of 2 abdominal exercises (100 reps min. total) EVERY SINGLE DAY YOU WORKOUT
For a 4-Day Cycle, M, T, Th, F and if you want bulk:
Monday is a heavy lift day.
Squats 8-6-4-2
Leg Press 6-6-4
Leg Curls 6-6-4
Leg Extentions 6-6-4
Shoulder Press 8-6-6-4
Front Dumbell Raises 6-6-4
Shrugs 6-6-4
Calf Extentions 8-6-4
Tuesday is another heavy day, with chest emphasized:
Bench Press 8-6-4-2
Incline Bench Press 6-6-4
Dumbell Flat Bench press 6-6-4
Dumbell Flies 6-6-4
Lawnmower Rows 8-6-4
Back Extentions 8-6-4 (with weight if possible)
Dumbell Curls 8-6-4
Machine Curls 8-6-4
Dumbell Tricep Press 8-6-4
Machine Tricep Press 8-6-4
Wednesday is a day off, but be relatively active, don't just sleep all day or sit around, go for a walk or even go to the mall, keep some sort of small activity and eat right, don't load up on junk.
Thursday is a light day with emphasis on fine-tuning your legs:
Squats 10-8-8-6
Leg Extentions 3sets x 8reps
Leg Curls 3x8
Leg Press 8-8-6
Shoulder Press 10-8-8-6
Front Dumbell Raises 3x8
Shrugs 3x8
Calf Extentions 8-8-6
Friday is a second light day, again to fine-tune your chest:
Bench Press 10-8-8-6
Incline Bench Press 8-8-6
Dumbell Flat Bench press 3x8
Dumbell Flies 3x8
Lawnmower Rows 3x8
Back Extentions 3x8 (with weight if possible)
Dumbell Curls 3x8
Machine Curls 8-8-6
Dumbell Tricep Press 3x8
Machine Tricep Press 8-8-6
If you want to go on a 5-day cycle, this workout you would add to Wednesday:
Hang Cleans 10-8-6-4
Straight-Leg Lifts 8-6-4
Military Press 8-8-6
Deadlift (optional) 8-6-4-2
3 exercises that deal with your lats, chest, or back 3x8
You can always add exercises to the day you are working out. Especially if there is one that you particularly like. We used to go 5 full days for about three hours and almost double the amount of exercises. But I have found that these are the core workouts if you are just trying to stay fit. IF YOU ARE TRYING TO INCREASE WEIGHT ON THE EXERCISES FOR STRENGTH, TRY TO INCREASE BY WEEK...YOU MIGHT HIT A PLATEAU WHERE YOU CAN'T FOR A COUPLE OF CYCLES, BUT THAT'S OK....IF YOU ARE STRICTLY TRYING TO GET LEAN AND MEAN, DON'T DO THE HEAVY DAYS SO RIGOROUSLY. MORE SETS, MORE REPS, LESS WEIGHT WILL BURN MORE FAT AND MAKE YOU LEAN...SETS WITH LESS REPS AND MUCH MORE WEIGHT WILL BULK YOU UP AND MAKE YOU MUCH STRONGER. It really depends on what you are trying to accomplish.
If you have more questions, please let me know...good luck, and hope this helps!
ALSO: As far as food goes, cut out fatty foods. Calories aren't TOO big a deal to watch because you will burn them off working out, but don't over-indulge, be careful. I would say about 2300 is a good target level of calories per day. You can achieve that pretty easily and still feel relatively full. It will take some time to get used to it, though, as your stomach begins to shrink from eating less amounts of food. But then you will start to feel full more quickly and will be less tempted to eat more. In addition,
don't listen to tiruchi s ...no offense tiruchi s , but weight and height don't always match up. Muscle weighs more than fat...much more...I have ALWAYS been overweight for my height, but I am relatively built, so my muscle makes up for it. Those charts for BMI (Body Mass Index), which typically tell people they are overweight or obese, tell me I am obese STRICTLY on height:weight ratios. They are meant to convey average numbers for average people. The average person is not very muscularly toned. However, if the person asking is lazy and relatively pudgy, then maybe they could stand to lose some weight.
REMEMBER, IT IS NOT NECCESSARILY ABOUT LOSING NUMBERS ON THE SCALE AS MUCH AS IT IS LOSING THEM ON THE TAPE MEASURE. IF YOU ADD MUSCLE TO YOUR BODY, YOU WILL GAIN WEIGHT BUT BY CUTTING ALL THE FAT OFF, YOU WILL LOOK AND BE MUCH LEANER AND SLIMMER....
you can do cardio.poloties,joga,weight lifting.
go to the libary and cheack out books or search the internet,watch fittv or fittv.com
chang your meals healthy not fating
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