Loosing bodymass (weight).
28-02-2008, 07:56 PM
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Loosing bodymass (weight).
HELP ME LADS, I'M STRUGGLING!! 
I do an hour 4-5 times a week, goal is weight loss while increasing fitness (ex smoker!)
Working my routine around the following (equipment is at work): parts in bold I do near on everyday. But so far all i've done is increase my weight!Started at 19.13, dropped to 18.10 but have now hit 19.4..........
Swiss ball warm ups (10 press ups (shins on top of ball), leg dips and balancing on the ball(knees and hands - something I read in men's health)
*Bike - 100% for 90secs, then 30% for 90secs, 100% for 60secs, then 30% for 60secs, down to 30secs (6mins) finish off with 70% for 4 minutes.
*Cross trainer - I try to run at about 80% (hands static) throughout using the following increments: 2mins set at 2%, 2 mins at 4%, 1 min at 6%, 1 min at 8% and 1 min at 10% then reverse.
*Rowing machine - again set it to timer, 15mins and do the following:
10 power strokes, rest 60secs
15 power strokes, rest 60secs
20 power strokes, rest 60secs
then repeat until the time runs out.
we have a multigym (life fitness one if that means anything to anyone!)
And do the following:
10 reps of the following, 3 times with a 30sec rest between:
80 kgs (I think - marked up as 8) on chest press, inclined chest press, Lat pulldown, seated leg extension.
60 kgs standing bicep curl,
40 kgs triceps extension, standing leg curl and Ab crunch.
Now I do either or of the cardio stuff above before and after the weights work, would I be better off changing anything slightly etc?
I do an hour 4-5 times a week, goal is weight loss while increasing fitness (ex smoker!)
Working my routine around the following (equipment is at work): parts in bold I do near on everyday. But so far all i've done is increase my weight!
Started at 19.13, dropped to 18.10 but have now hit 19.4..........Swiss ball warm ups (10 press ups (shins on top of ball), leg dips and balancing on the ball(knees and hands - something I read in men's health)
*Bike - 100% for 90secs, then 30% for 90secs, 100% for 60secs, then 30% for 60secs, down to 30secs (6mins) finish off with 70% for 4 minutes.
*Cross trainer - I try to run at about 80% (hands static) throughout using the following increments: 2mins set at 2%, 2 mins at 4%, 1 min at 6%, 1 min at 8% and 1 min at 10% then reverse.
*Rowing machine - again set it to timer, 15mins and do the following:
10 power strokes, rest 60secs
15 power strokes, rest 60secs
20 power strokes, rest 60secs
then repeat until the time runs out.
we have a multigym (life fitness one if that means anything to anyone!)
And do the following:
10 reps of the following, 3 times with a 30sec rest between:
80 kgs (I think - marked up as 8) on chest press, inclined chest press, Lat pulldown, seated leg extension.
60 kgs standing bicep curl,
40 kgs triceps extension, standing leg curl and Ab crunch.
Now I do either or of the cardio stuff above before and after the weights work, would I be better off changing anything slightly etc?
28-02-2008, 09:21 PM
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HELP ME LADS, I'M STRUGGLING!!
I do an hour 4-5 times a week, goal is weight loss while increasing fitness (ex smoker!)
Working my routine around the following (equipment is at work): parts in bold I do near on everyday. But so far all i've done is increase my weight!Started at 19.13, dropped to 18.10 but have now hit 19.4..........
Swiss ball warm ups (10 press ups (shins on top of ball), leg dips and balancing on the ball(knees and hands - something I read in men's health)
*Bike - 100% for 90secs, then 30% for 90secs, 100% for 60secs, then 30% for 60secs, down to 30secs (6mins) finish off with 70% for 4 minutes.
*Cross trainer - I try to run at about 80% (hands static) throughout using the following increments: 2mins set at 2%, 2 mins at 4%, 1 min at 6%, 1 min at 8% and 1 min at 10% then reverse.
*Rowing machine - again set it to timer, 15mins and do the following:
10 power strokes, rest 60secs
15 power strokes, rest 60secs
20 power strokes, rest 60secs
then repeat until the time runs out.
we have a multigym (life fitness one if that means anything to anyone!)
And do the following:
10 reps of the following, 3 times with a 30sec rest between:
80 kgs (I think - marked up as 8) on chest press, inclined chest press, Lat pulldown, seated leg extension.
60 kgs standing bicep curl,
40 kgs triceps extension, standing leg curl and Ab crunch.
Now I do either or of the cardio stuff above before and after the weights work, would I be better off changing anything slightly etc?
I do an hour 4-5 times a week, goal is weight loss while increasing fitness (ex smoker!)
Working my routine around the following (equipment is at work): parts in bold I do near on everyday. But so far all i've done is increase my weight!
Started at 19.13, dropped to 18.10 but have now hit 19.4..........Swiss ball warm ups (10 press ups (shins on top of ball), leg dips and balancing on the ball(knees and hands - something I read in men's health)
*Bike - 100% for 90secs, then 30% for 90secs, 100% for 60secs, then 30% for 60secs, down to 30secs (6mins) finish off with 70% for 4 minutes.
*Cross trainer - I try to run at about 80% (hands static) throughout using the following increments: 2mins set at 2%, 2 mins at 4%, 1 min at 6%, 1 min at 8% and 1 min at 10% then reverse.
*Rowing machine - again set it to timer, 15mins and do the following:
10 power strokes, rest 60secs
15 power strokes, rest 60secs
20 power strokes, rest 60secs
then repeat until the time runs out.
we have a multigym (life fitness one if that means anything to anyone!)
And do the following:
10 reps of the following, 3 times with a 30sec rest between:
80 kgs (I think - marked up as 8) on chest press, inclined chest press, Lat pulldown, seated leg extension.
60 kgs standing bicep curl,
40 kgs triceps extension, standing leg curl and Ab crunch.
Now I do either or of the cardio stuff above before and after the weights work, would I be better off changing anything slightly etc?
If you want to drop your weight then its diet first! PM me for a diet, please give me all your stats in PM so I can work one out for you.
As for cardio. 3 times a week for 45-55 mins per session with a 2 min break 30 mins in. Dont touch the weights on cardio days, infact keep off the weights for 3-4 weeks and concentrate hard on cardio and with the correct diet you will see results.
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