I'm in need of a new workout. I weight about 215 lbs and would really like to get down to 190 lbs without sacrificing much in the strength department. My current gym is a 24 fitness but i'm about ready to give up on it because there is not enough free weights and to many useless cardio machines. Plus the atmosphere isn't really condusive for a quality workout.
I'm looking for suggestions, programs, links to programs on websites.
I've looked into crossfit but I really couldn't pull it off in my gym and joining crossfit where I live at is way to expensive.
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I'm in need of a new workout. I weight about 215 lbs and would really like to get down to 190 lbs without sacrificing much in the strength department. My current gym is a 24 fitness but i'm about ready to give up on it because there is not enough free weights and to many useless cardio machines. Plus the atmosphere isn't really condusive for a quality workout.
I'm looking for suggestions, programs, links to programs on websites.
I've looked into crossfit but I really couldn't pull it off in my gym and joining crossfit where I live at is way to expensive.
That does not bode well for wanting to drop 25 lbs. I guess you can do higher reps at lower weight to try to shred some body fat, but there is no substitute for cardio. Also diet is a huge factor in attempting to lose weight. Lean meats like chicken and tuna... lots of water... no soda or alcohol...
Lots of good workouts out there. P90X works great for shredding fat... but you can't modify their workouts... you have to grit it out.
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"useless cardio machines"
That does not bode well for wanting to drop 25 lbs. I guess you can do higher reps at lower weight to try to shred some body fat, but there is no substitute for cardio. Also diet is a huge factor in attempting to lose weight. Lean meats like chicken and tuna... lots of water... no soda or alcohol...
Lots of good workouts out there. P90X works great for shredding fat... but you can't modify their workouts... you have to grit it out.
I'm not saying cardio is useless. Just my gym has soooooo many machines and not nearly enough free weights to support the members that use them. It's frustrating waiting 20 minutes for the one squat rack in the place.
I understand cardio is a must but I don't want to sacrifice strength as well as losing the weight. I don't want to look like a marathoner, I want to look like a sprinter.
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Wood,
I'm not saying cardio is useless. Just my gym has soooooo many machines and not nearly enough free weights to support the members that use them. It's frustrating waiting 20 minutes for the one squat rack in the place.
I understand cardio is a must but I don't want to sacrifice strength as well as losing the weight. I don't want to look like a marathoner, I want to look like a sprinter.
If u want to look like a sprinter, then start working out as one champ. Interval training on the upright bikes, treadmill or elliptical. Set 15-20 mins at the end of ur workout and go till exhaustion. Mke it harder by increasing incline or standup on the bike. Heres how i would do it.
Warmup 3 SETS 5 reps of bench (75% of max) 5 minute jog or bike
Workout 4 sets, 5reps of bench (85% of max) 3 sets, 8 reps of pullups 3 sets, 8 reps of dips 3 sets, 8 reps of curls 3 sets, 8 reps of triep pulldowns 3 x 1 minute planks on a swiss ball (30sec rest) 15-20 interval training as discussed total time : 1hr ...try to beat ur personal goal each time.
workout 2 3 sets, 5 reps of deadlift at 75% max
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If u want to look like a sprinter, then start working out as one champ. Interval training on the upright bikes, treadmill or elliptical. Set 15-20 mins at the end of ur workout and go till exhaustion. Mke it harder by increasing incline or standup on the bike. Heres how i would do it.
Warmup 3 SETS 5 reps of bench (75% of max) 5 minute jog or bike
Workout 4 sets, 5reps of bench (85% of max) 3 sets, 8 reps of pullups 3 sets, 8 reps of dips 3 sets, 8 reps of curls 3 sets, 8 reps of triep pulldowns 3 x 1 minute planks on a swiss ball (30sec rest) 15-20 interval training as discussed total time : 1hr ...try to beat ur personal goal each time.
workout 4 sts, 5 reps of deadlift at 85% max 3 sets8 reps of squats 3 sets 15 reps of hip raiss on a swiss ball 3 sts 10 reps hyper extensions (rmb when u come up and keep ur back straight to hold that position for 3 secs, thats 1 rep) 3 x 1 minute plank on swis ball. if its too easy try drawing circles with ur forearm on the ball clockwise and counter. 15-20 interval training as discussed. total time : under 1 hr
i helped a guy shed 10lbs in 2 weeks with this. but most of i had to do with his diet. now he looks likea sprinter.
good luck
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5 minute jog or bike
workout 4 sts, 5 reps of deadlift at 85% max 3 sets8 reps of squats 3 sets 15 reps of hip raiss on a swiss ball 3 sts 10 reps hyper extensions (rmb when u come up and keep ur back straight to hold that position for 3 secs, thats 1 rep) 3 x 1 minute plank on swis ball. if its too easy try drawing circles with ur forearm on the ball clockwise and counter. 15-20 interval training as discussed. total time : under 1 hr
i helped a guy shed 10lbs in 2 weeks with this. but most of i had to do with his diet. now he looks likea sprinter.
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