OldSkoolRS

Right, I'm 6ft and medium build and wouldnt mind losing a stone (currently weigh 13.5) and generally getting a bit toned.

Are there any particular work out routines that are tried and tested to get results?

I've managed to sort my diet out- no drinking, loads of fruit etc.

Just after a few tips!

dave cos4x4

iTrader: (5)

should imagine the instructors at the gym will advise you on this and do a program for you.

Martin-Hadland

iTrader: (2)

I would go for a decent cardio workout and afterwards if you can manage it some weights. It works for me I go 3 times a week and spend 1.5-2 hours there at a time.

OldSkoolRS

I would ask him but he's a proper tool!

what is a decent cv workout?

OldSkoolRS

nice one, cheers

MikeeB

Same as above i think really althoagh you need to do something you will enjoy as alot of peole loose interest quickly

What works for others may not work for you but the general key is like has been said above but keep pushing youself.

If you find you cannot continually jog for 20-30 mins (which is harder then you may think) try jogging for 5 mins walk for 5 then straight into a jog for another 5 and so on untill youve done 30 mins in total--then start upping your jogging time and cutting your walking time but still keeping to the 30 mins eventaully you will be jogging for 30 mins continually

Hope this may help

OldSkoolRS

I can jog for 20 minutes but you're right, its pretty dull. I hoping to get fit enough so that I can play football next season

MikeeB

Good luck with the footy

I completely stopped training when I became a dad a few months ago and its sooo hard to get back into it,im going to start cycling to get rid of the extra weight im carrying then might hit the gym again

OldSkoolRS

I've identified as the problem! Friday and Saturday nights down the pub, and a few cheeky beers on a sunday!

Diet coke is the future!

MikeeB

Ive taken to lemonade and lime i know its a girly drink but its dead thirst quenching so i dont drink asmuch that and lots of water

shorts are a good idea less calories (I HOPE) and still just as fun as beer

shane

get urself into circuit training...i used togo to the gym then i got into boxing and circuit and im much fitter now...also its easy to toss it off in a gym but when ur in a circuit and sum1's kickin ur arse to keep u goin u train harder

OldSkoolRS

Is it best to lose the weight off of my gut and then do sit ups, or combine them with a cv/weights work out? What would have the best result?

MikeeB

I Personally think that cv is the best way too loose weight but to generally tone up weights work well and some say that done right you can loose alot from doing weights alone,if your trying to shed fat in the tummy area do alot of work on an exercise ball or something that keeps your core working (sounds cheesy but its true)

Dont go too heavy with the weights sacrifice going up a dumbell for another couple of reps and keep you for 100%

I used to do sit ups near enough everytime i trained but not alot of cv so never got a blinding 6 pack because was still caryying a bit of weight due to trying to get bigger, none the less i have a really strong stomache so if your trying to loose weight combine crunch's situps russian twists etc into your cv workout i'd say,see if that works if not try another approach

But if its a 6 pack your after you would generally have to drop to a really good body fat %

MikeeB

Dont go too heavy with the weights sacrifice going up a dumbell for another couple of reps and keep your form 100%

Martin-Hadland

iTrader: (2)

no there's a question what is a good percentage? when i started back at the gym approx 2 months ago i was 80kg and had 21% fat... today i'm 74kg and 16.5%

MikeeB

Agree there shane an old guy at my old gym would always be out doing everyone but he only was there once a week doing dips bench press's rows and dumbell curls squats and shoulder press's,when i spoke to him he said he trains with his son whos a boxer and only comes to the gym to keep on top of his upper body and he is fitter that superman!!!!

MikeeB

I cant remember exactly but there's a table you can use depending on your height etc i wouldnt evan want to go on the scales now let alone check my bodyfat percentage

I think ive heard somewhere that pro builders are at something like 5% or maybe evan less on the big day but they dehydrate and stuff, Im no expert but i think you'd know when your at your best %

Also muscle weights more then fat so in theory you could put on weight but your % would go down

Martin-Hadland

iTrader: (2)

found this..



so at 41 years old i'm ok

MikeeB

Thats quite interesting

OldSkoolRS

how do you work out your %?

MikeeB

You can use calipers or a chart that you can calculate by your height and weight or most gyms now have machines that do it all for you

Try googling bodyfat percentage calculators

andre_k

iTrader: (2)

have a look in the health and fitness room on here for tips

OldSkoolRS

I didn't even realise there was one!!

cheers mate!

Stu @ M Developments

iTrader: (12)

https://passionford.com/forum/viewforum.php?f=69