Help me lose weight yo

**Reincarnate** · 07-21-2011, 11:17 AM

Basic stats:

Height: 6 feet 2.5 inches
Weight: I think it's something like 220 right now
Age: 24, 25 in October
Body fat %: Higher than I'd like... it's got to be something crazy like 25-35%+, maybe more. I have no idea. XD

Basically, I'm looking to get into a serious workout routine but I'm not sure what the best method would be. I worked out for a while but I suspect I was doing it wrong and I haven't picked it back up since mid-2009. Mainly, I have a lot of abdominal/stomach/chest fat I want to get rid of (I know spot reduction is impossible but this is my ideal goal -- to lose enough so that all this random fat is gone).

But I'm honestly not sure what my maintenance level is. The only exercise I get is walking around the city when I go to work or if I am walking around on the weekends, and I'm almost positive that I'm ingesting too many calories.

According to the Mifflin-whatever equation, my BMR = 10 * 100 + 6.25 * 189.23 - 5 * 25 + 5 = 2063 calories

So, it'd be nice if someone would develop a few rules of thumb for me. My intent right now is to cut and lose a bunch of fat. How often should I work out and how? What should I eat and how often/how much? Any advice would be great.

**Poison-** · 07-21-2011, 11:24 AM

Keep your metabolism high. Eat 5 small meals a day. ESPECIALLY breakfast. Breakfast gets your metabolism started and actually is the most important meal of the day. There are a lot of foods that help out your metabolism. Spicy food (avoid foods with high fat, lots of cheese, etc.), an apple at every meal you eat is really good for you and helps you not eat as much during that meal. Berries (Strawberries, Blueberries, Blackberries, Raspberries etc.), fish (wild salmon is great). Broccoli, cauliflower, cabbage, celery. There's more, PM me if you need to.

PM me for a workout routine, I have a pretty good one. (I'm about 10% body fat, and I'm not skinny)

Avoid ALL fast food. I mean it. Subway and Quizno's are okay, but anything else is terrible.

**wargasm1** · 07-21-2011, 11:31 AM

When you workout do u do it to burn muscle fat or to gain muscle weight? If you go for short sets (i used to do 8-6-4 its the best) then you increase your muscle mass by alot, it won't lose you weight but you'll look alot better.

When you workout start by 10-15 minutes of cardio to warm your body up, and finish with around 10-15 minutes of cardio too.

You need to eat alot of salad and white meat. Don't put any sauce on the meat but u can have dressing on the salad. Don't mix types of sugar; you can eat 10 apples but don't eat one apple and one banana, the calories increase when you mix sugar types. You gotta atleast try 2 weeks with meat+ salad diet and see what it does to you. I lost alot of weight in no time doing that and you're never hungry.

You can eat as much as you want as long as you eat the right thing. Take 2 to 3 meals a day and eat fruits between meals if you think you can't wait 5 hours til the next meal. Spread meals by 4-5 hours atleast and if you're hungry before bed its ok to eat, as long as your body is sending the signal that youre hungry, not just that you would like to eat..

Eggs with brown bread is a good breakfast 3 times a week. If you workout you burn cholesterol so you could go up to 5 times a week with 3 eggs in the morning. Cereal is good too but milk = 1% fat or less.

I can go in details if you have specific questions, i worked out for 7 years.

edit : cold showers and exercise are good ways to up your metabolism. If your metabolism is high the energy you burn by doing nothing increases. So you lose the enregy you lost by doing the exercise and you lose more of this energy over the next few days. Muscles rebuild stronger, that's mostly where the ghost energy goes.

Short bursts of high intensity activity can up metabolism in no time. Running as fast as you can is good once a day, prefferably in the morning.

**wargasm1** · 07-21-2011, 11:48 AM

when you workout what i would do is :

DAY 1 - chest+biceps in that order 3 different exercises chests and atleast 2 biceps. Biceps develop alot faster if you do negative rep sets.
DAY 2 - shoulders+triceps. 2 exercises shoulders and 3 for triceps. You want to do 8-6-4 with triceps so you gain muscles there fast. You need triceps for everything and they're 2/3 of the arm. Triceps grow bigger if you do pyramid sets. Start with high weight and make sure you can only do 5 or so per weight and take 15 seconds pauses between sets and go down weight until you're at the bottom, then go up until you can do nothing anymore. Then rest 2 mins and start again :P.
DAY 3 - legs+stomach. Legs do sets of 15 reps, you don't want really muscles legs with no endurance, they support you all day. You want sets of 20 or so reps for the stomach, it burns fat better and you can do many more exercises that way.
DAY 4 - rest or light exercise. Its not good for your body to work too much, especially if you havent worked out in a while.
DAY 5 - cardio or rest or skip this day. Next day is always 1. If you do 45 minutes + with low heart rate your body consumes fat without replacing it. You can lose alot of weight that way.

Just remember losing weight starts with eating the right food.

**Poison-** · 07-21-2011, 11:55 AM

Okay I'll just post it here, this is what I do now.

Monday-Chest and Bi's
Tuesday-Legs (More Quads, 1 compound exercise such as squats)
Wednesday-Back and Tri's
Thursday-Shoulders, Traps, and Forearms
Friday-Legs (More Hamstrings, 1 compound exercise such as hack squats...something you didn't do Tuesday)
Plus 20-30 minutes of cardio everyday
Abs either everyday or every other day.

This is what I used to do.

Monday-Legs
Tuesday-Back and shoulders
Wednesday-Chest and traps
Thursday-Legs
Friday-Biceps, Triceps, Forearms
Plus 20-30 minutes of cardio everyday

Either one works great. I highly prefer the first one though.

Exercises: (try doing 3-4 exercises for each body part)
Chest-
Barbell Bench Press
http://www.youtube.c...h?v=YV__pby3WKg
Barbell Incline Press
http://www.youtube.c...h?v=dynoKEIcpoU
Barbell Decline Press
http://www.youtube.c...h?v=OR6WM5Z2Hqs
Dumbbell Flys
http://www.youtube.c...h?v=y_Z2LftZDvk
Cable Crossovers
http://www.youtube.c...h?v=GytzHBf1YM8
Dumbbell Bench Press
http://www.youtube.c...h?v=pFcU-d5uDmM
Dumbbell Incline Press
http://www.youtube.c...h?v=SwM3TYjd52E
Dumbbell Decline Press
http://www.youtube.c...h?v=mlXPNdw2Sns
Pullovers
http://www.youtube.c...h?v=6_3TJ_x-kzg

Back-
Lat Pulls
http://www.youtube.c...h?v=XC1UK-fHrys
T-Bar Rows
http://www.youtube.c...h?v=nGPutPFBahk
Bent Over Barbell Rows
http://www.youtube.c...h?v=7stpwE5nZj8
Bent Over Dumbell Rows-Double Arm
http://www.youtube.c...h?v=1DvyD1_Ahss
Bent Over Dumbbell Pulls-Single Arm
http://www.youtube.c...h?v=KR8onsa5jFQ
Weighted Pull-Ups (or with bodyweight if you aren't that strong yet)
http://www.youtube.c...h?v=10dA5IlP0yI
Close Grip Pull-Ups
http://www.youtube.c...h?v=J3BUleQodmw
Wide Grip Pull Ups
http://www.youtube.c...h?v=26Nc50J3ksE
Seated High Row
http://www.youtube.c...h?v=oLkaY6QCvKs
Seated Low Row
http://www.youtube.c...h?v=gBO4-ORnE_Q

Shoulders-
Barbell Overhead Press a.k.a. Military Press (I recommend doing these in front of the neck)
http://www.youtube.c...h?v=5H_1bB-41s0
Dumbbell Overhead Press
http://www.youtube.c...h?v=BB_3XOwDSnE
Arnold Press
http://www.youtube.c...h?v=vj2w851ZHRM
Lateral Raises
http://www.youtube.c...h?v=ASNNE44n_Zk
Front Raises
http://www.youtube.c...h?v=2ZS1Ae5n90M
EZ Bar Upright Rows (Also work the traps well)
http://www.youtube.c...h?v=hRKgETX3I98

Biceps-
Straight Bar Curls
http://www.youtube.c...h?v=eIGxWfqd6CY
Dumbbell Alternating Curls
http://www.youtube.c...h?v=sAq_ocpRh_I
Dumbbell Hammer Curls
http://www.youtube.c...h?v=zC3nLlEvin4
EZ Bar Preacher Curls
http://www.youtube.c...h?v=kuv1PLyAa_Y
Concentration Curls
http://www.youtube.c...h?v=Rz1KZN79trs
EZ Bar Curls
http://www.youtube.c...h?v=KqKtrTh6_ng
Rope Hammer Curls
http://www.youtube.c...h?v=n4OEwrT6J0k

Triceps-
French Press a.k.a. Skull Crushers
http://www.youtube.c...h?v=D_HxupStU7I
Push Downs
http://www.youtube.c...h?v=8WL0m0vLAPo
Bench Dips (Careful with the shoulders. These can be done with weight on your lap for extra resistance)
http://www.youtube.c...h?v=VtWdQgnwBuU
Dips (Also works the chest)
http://www.youtube.c...h?v=FTA8seR9U_A
Dumbbell Kickbacks
http://www.youtube.c...h?v=gcj9QAstzGQ
Overhead Extensions (Can be done with one arm as well)
http://www.youtube.c...h?v=oJ2harFyz1c
Rope Pushdowns
http://www.youtube.c...h?v=BLvSbziilmo

Legs-
Squats
http://www.youtube.c...h?v=x6RIs8-AVwM
Hack Squats
http://www.youtube.c...feature=channel
Leg Press
http://www.youtube.c...feature=channel
Dumbbell Walking Lunges
http://www.youtube.c...h?v=YYWhkctnP2o
Dumbell Lunges
http://www.youtube.c...feature=channel
Leg Extension
http://www.youtube.c...feature=channel
Lying Leg Curls
http://www.youtube.c...feature=channel
Donkey Calf Raises
http://www.youtube.c...feature=channel
Straight Leg Deadlift/Romanian Deadlift (Hamstrings and glutes)
http://www.youtube.c...h?v=PnBREGM7pE0
Seated Calf Raises
http://www.youtube.c...h?v=JbyjNymZOt0
Standing Calf Raises
http://www.youtube.c...feature=channel

Traps-
Barbell Shoulder Shrugs
http://www.youtube.c...h?v=vPCIIgBmDdg
Dumbbell Shoulder Shrugs
http://www.youtube.c...h?v=8M6tJ5v8y5E

Forearms-
Wrist Curls
http://www.youtube.c...h?v=ZcvhJ_exix8
Dumbell Wrist Rolls/Curls
http://www.youtube.c...h?v=TMJ4zIZzZxY
Zottman Curls (Overloads your brachialis)
http://www.youtube.c...h?v=F_MzS5HCy3k
Barbell Reverse Curls
http://www.youtube.c...h?v=jCjrLiXyiv8

Abdominal Exercises- (Use a Balance Ball when you can)
Rope Crunches
http://www.youtube.c...h?v=E__TPplmMic
Decline Crunches (Can be done with added weight)
http://www.youtube.c...h?v=z9PinPghHNs
Trunk Twists
http://www.youtube.c...h?v=AEctsbIE9_A
Reverse Trunk Twists
http://www.youtube.c...h?v=UzfVaDFIJoY
Leg Lifts
http://www.youtube.c...h?v=3gI2SuaSYDk

**xXAll-ProXx** · 07-21-2011, 12:05 PM

Damn I wish I was a bit fat so I could use those exercises lol. But they'll help with muscle building as well, right?

**Poison-** · 07-21-2011, 12:06 PM

You can still use them man. I use them and they're perfect.

**Sweet_Feet** · 07-21-2011, 12:15 PM

I think the most important thing is to start running. Personally, I avoid the treadmill as much as possible, although they seem effective, running outside with the natural elements is much better for the body and mind. The beauty of running is simple, all you need is a pair of shoes. Start small and grow, chances are, running is going to be a pain in the ass when you first get started and this is normal. Don't let it beat you, start off with running 1 mile (or even less!) Run your loop 4 times a week. Once this gets easier for you, add some distance. It may take some time before feeling comfortable adding distance but in the mean time, trying to beat your previous best time is a great way to keep yourself motivated and is a perfect example of setting goals. I say running because it's probably the cheapest and most flexible way to exercise but you can also bike, swim, etc.

If your thinking of starting up a gym routine with weights, focus on low weight with a high number of reps. For each exercise do 3 sets, start off light and work your way up in weight and reduce the amount of reps each set, rule of thumb for me as far as number of reps per set is about 20,15,12. Always take rests between sets, most books suggest about 30-45 seconds.
Another way to get the most out of your weight workout is to Super Set. Now, generally I will work with 2 muscle groups. (Chest/Triceps-Back/Biceps) Super setting is when you bounce back and forth between two different exercises. For example, a set of bench press (chest) followed immediately by pulldowns (triceps) then rest for 45 seconds - 1 minute and repeat with adjusted weights. If you want a serious burn you can super set with 2 exercises of the same muscle group. I do both gym and running so sometimes they are both on the same day, sometimes it's gym then a run the next day. I'm not posting exercises, Poison has listed an excellent selection so just pick 3 maybe 4 for each muscle group.

Dieting is pretty tricky to be honest but I agree with Poison for the most part. I can't stress enough how important breakfast is, even if you're not feeling hungry! Have a banana, bowl of yogourt or cereal. You have to throw something in your system haha. Fast food joints are awful, avoid them. Places like Subway and Quiznos are pretty healthy for the most part (i've actually been working at Quiznos for 2 years now) but be careful. Some breads and sauces can be loaded with calories or sodium. Grab whole wheat if you can and ask for a light amount of sauce (none at all is ideal but I love sauce way to much to not get any.) Saying no to cheese can also be a good idea as it's loaded with fats. Last thing I'll touch up on is liquid calories, THE WORST of all calories. Stick with water and drink tons of this miracle liquid, juices in the morning and great for vitamins and stuff but I wouldn't drink more than a glass per day and chocolate milk is proven to be the best post workout recovery drink. You can substitute this with regular milk (choco can be pricey) just remember to get the 1%. Just.. don't touch pop, ever.

Set goals and keep in mind that the progress doesn't come over-night. Good luck and hope this helped a bit.

**Reincarnate** · 07-21-2011, 12:21 PM

What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

**Poison-** · 07-21-2011, 12:24 PM

Quote:

Originally Posted by Reincarnate

What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

The best thing to drink is water, just avoid soda as much as you possibly can.

**Reincarnate** · 07-21-2011, 12:31 PM

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

**Sweet_Feet** · 07-21-2011, 12:31 PM

Isn't Snapple more along the lines of Nestea and Fruitopia?

Quote:

Originally Posted by Reincarnate

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

Artificial sweeteners have alot to do with it and the aspartame was thought to be linked with cancer but to be honest I'm not exactly an expert when it comes to diet drinks.

Article here about people actually gaining weight the more diet drinks they consume.

There's just something about diet drinks that doesn't seem right. It's kinda like it's too good to be true if you know what I mean. "But a new study, presented this week at an international stroke conference in Los Angeles, found a link between diet drinks and cardiovascular disease. The same association was not seen in people who consumed regular soda." source

**Poison-** · 07-21-2011, 12:34 PM

Quote:

Originally Posted by Reincarnate

I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

The aspartame in diet drinks isn't good for you. You're much better off drinking water. Eating ice (digesting, you don't have to chew it) is also good for your metabolism.

**Reincarnate** · 07-21-2011, 12:38 PM

Yeah but aspartame isn't actually bad for you

**wargasm1** · 07-21-2011, 12:40 PM

some studies say its good and some say its bad. You can drink it but make sure u drink alot of water too.

**DarknessXoXLight** · 07-21-2011, 12:44 PM

Stay away from illegal foods. :3

Aldentron · 07-21-2011, 01:14 PM

Quote:

Originally Posted by Reincarnate

What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

i usually say nething w/ "diet" in it is a gimmick and if yr going 2 drink it u might as well drink it for pleasure rather than ne other rzn. sum ppl say they apreesh diet taste tho ?_?

Quote:

Originally Posted by Sweet_Feet

There's just something about diet drinks that doesn't seem right. It's kinda like it's too good to be true if you know what I mean.

the word "diet" givez ppl an excuse 2 mass consume sugary caffeinated beveragez, of course itz 2 good 2 b tru.

reincarn8 my advice 2 u is 2 ride a bike instead of driving, that way u dont have 2 make way out of yr schedule 2 workout bcuz yr commute will b yr workout. u also wouldnt have 2 pay 4 gym membership or a car ^_^

also start addin benefiber 2 yr water and foodstuffz

**Reincarnate** · 07-21-2011, 01:16 PM

Well I mean my apartment already has an internal gym I can use, and my job isn't one where I could probably get away with biking it (I have to wear a suit and there isn't a place I can shower or anything at work).

Aldentron · 07-21-2011, 01:45 PM

ah i c. recreational cycling may not b the thing u r looking for, seeing as u live in a place where u cant pedal v far w/o runnin in2 a stop sign or red light, but i rly do prefer it 2 jogging, which can b hard on the knees and b.o.r.i.n.g.

however i mite add that jogging does work yr upper body as well, sumthin that cycling doesnt quite do

**psychoangel691** · 07-21-2011, 02:25 PM

I haven't read anything anyone else has said really in this thread. But my contribution is play lots of ddr. My brother was gaining a ton of weight at one point, he started playing ddr regularly and ended up skinny as hell. He didn't even change his diet while doing it, altho doing so would probably give you faster results. But as I see it no matter what you're gonna need cardio so may as well make it fun. Oh yea and sexersize and that's not me being a smartass either.

07-21-2011, 11:17 AM	#1
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Help me lose weight yo Basic stats: Height: 6 feet 2.5 inches Weight: I think it's something like 220 right now Age: 24, 25 in October Body fat %: Higher than I'd like... it's got to be something crazy like 25-35%+, maybe more. I have no idea. XD Basically, I'm looking to get into a serious workout routine but I'm not sure what the best method would be. I worked out for a while but I suspect I was doing it wrong and I haven't picked it back up since mid-2009. Mainly, I have a lot of abdominal/stomach/chest fat I want to get rid of (I know spot reduction is impossible but this is my ideal goal -- to lose enough so that all this random fat is gone). But I'm honestly not sure what my maintenance level is. The only exercise I get is walking around the city when I go to work or if I am walking around on the weekends, and I'm almost positive that I'm ingesting too many calories. According to the Mifflin-whatever equation, my BMR = 10 * 100 + 6.25 * 189.23 - 5 * 25 + 5 = 2063 calories So, it'd be nice if someone would develop a few rules of thumb for me. My intent right now is to cut and lose a bunch of fat. How often should I work out and how? What should I eat and how often/how much? Any advice would be great.

07-21-2011, 11:24 AM	#2
Poison- Nope Join Date: Nov 2010 Location: London, ON Age: 31 Posts: 3,772	Re: Help me lose weight yo Keep your metabolism high. Eat 5 small meals a day. ESPECIALLY breakfast. Breakfast gets your metabolism started and actually is the most important meal of the day. There are a lot of foods that help out your metabolism. Spicy food (avoid foods with high fat, lots of cheese, etc.), an apple at every meal you eat is really good for you and helps you not eat as much during that meal. Berries (Strawberries, Blueberries, Blackberries, Raspberries etc.), fish (wild salmon is great). Broccoli, cauliflower, cabbage, celery. There's more, PM me if you need to. PM me for a workout routine, I have a pretty good one. (I'm about 10% body fat, and I'm not skinny) Avoid ALL fast food. I mean it. Subway and Quizno's are okay, but anything else is terrible. Last edited by Poison-; 07-21-2011 at 11:34 AM..

07-21-2011, 11:31 AM	#3
wargasm1 Cowbelling FFR Join Date: Apr 2007 Age: 97 Posts: 1,289	Re: Help me lose weight yo When you workout do u do it to burn muscle fat or to gain muscle weight? If you go for short sets (i used to do 8-6-4 its the best) then you increase your muscle mass by alot, it won't lose you weight but you'll look alot better. When you workout start by 10-15 minutes of cardio to warm your body up, and finish with around 10-15 minutes of cardio too. You need to eat alot of salad and white meat. Don't put any sauce on the meat but u can have dressing on the salad. Don't mix types of sugar; you can eat 10 apples but don't eat one apple and one banana, the calories increase when you mix sugar types. You gotta atleast try 2 weeks with meat+ salad diet and see what it does to you. I lost alot of weight in no time doing that and you're never hungry. You can eat as much as you want as long as you eat the right thing. Take 2 to 3 meals a day and eat fruits between meals if you think you can't wait 5 hours til the next meal. Spread meals by 4-5 hours atleast and if you're hungry before bed its ok to eat, as long as your body is sending the signal that youre hungry, not just that you would like to eat.. Eggs with brown bread is a good breakfast 3 times a week. If you workout you burn cholesterol so you could go up to 5 times a week with 3 eggs in the morning. Cereal is good too but milk = 1% fat or less. I can go in details if you have specific questions, i worked out for 7 years. edit : cold showers and exercise are good ways to up your metabolism. If your metabolism is high the energy you burn by doing nothing increases. So you lose the enregy you lost by doing the exercise and you lose more of this energy over the next few days. Muscles rebuild stronger, that's mostly where the ghost energy goes. Short bursts of high intensity activity can up metabolism in no time. Running as fast as you can is good once a day, prefferably in the morning. Last edited by wargasm1; 07-21-2011 at 11:34 AM..

07-21-2011, 11:48 AM	#4
wargasm1 Cowbelling FFR Join Date: Apr 2007 Age: 97 Posts: 1,289	Re: Help me lose weight yo when you workout what i would do is : DAY 1 - chest+biceps in that order 3 different exercises chests and atleast 2 biceps. Biceps develop alot faster if you do negative rep sets. DAY 2 - shoulders+triceps. 2 exercises shoulders and 3 for triceps. You want to do 8-6-4 with triceps so you gain muscles there fast. You need triceps for everything and they're 2/3 of the arm. Triceps grow bigger if you do pyramid sets. Start with high weight and make sure you can only do 5 or so per weight and take 15 seconds pauses between sets and go down weight until you're at the bottom, then go up until you can do nothing anymore. Then rest 2 mins and start again :P. DAY 3 - legs+stomach. Legs do sets of 15 reps, you don't want really muscles legs with no endurance, they support you all day. You want sets of 20 or so reps for the stomach, it burns fat better and you can do many more exercises that way. DAY 4 - rest or light exercise. Its not good for your body to work too much, especially if you havent worked out in a while. DAY 5 - cardio or rest or skip this day. Next day is always 1. If you do 45 minutes + with low heart rate your body consumes fat without replacing it. You can lose alot of weight that way. Just remember losing weight starts with eating the right food.

07-21-2011, 11:55 AM	#5
Poison- Nope Join Date: Nov 2010 Location: London, ON Age: 31 Posts: 3,772	Re: Help me lose weight yo Okay I'll just post it here, this is what I do now. Monday-Chest and Bi's Tuesday-Legs (More Quads, 1 compound exercise such as squats) Wednesday-Back and Tri's Thursday-Shoulders, Traps, and Forearms Friday-Legs (More Hamstrings, 1 compound exercise such as hack squats...something you didn't do Tuesday) Plus 20-30 minutes of cardio everyday Abs either everyday or every other day. This is what I used to do. Monday-Legs Tuesday-Back and shoulders Wednesday-Chest and traps Thursday-Legs Friday-Biceps, Triceps, Forearms Plus 20-30 minutes of cardio everyday Either one works great. I highly prefer the first one though. Exercises: (try doing 3-4 exercises for each body part) Chest- Barbell Bench Press http://www.youtube.c...h?v=YV__pby3WKg Barbell Incline Press http://www.youtube.c...h?v=dynoKEIcpoU Barbell Decline Press http://www.youtube.c...h?v=OR6WM5Z2Hqs Dumbbell Flys http://www.youtube.c...h?v=y_Z2LftZDvk Cable Crossovers http://www.youtube.c...h?v=GytzHBf1YM8 Dumbbell Bench Press http://www.youtube.c...h?v=pFcU-d5uDmM Dumbbell Incline Press http://www.youtube.c...h?v=SwM3TYjd52E Dumbbell Decline Press http://www.youtube.c...h?v=mlXPNdw2Sns Pullovers http://www.youtube.c...h?v=6_3TJ_x-kzg Back- Lat Pulls http://www.youtube.c...h?v=XC1UK-fHrys T-Bar Rows http://www.youtube.c...h?v=nGPutPFBahk Bent Over Barbell Rows http://www.youtube.c...h?v=7stpwE5nZj8 Bent Over Dumbell Rows-Double Arm http://www.youtube.c...h?v=1DvyD1_Ahss Bent Over Dumbbell Pulls-Single Arm http://www.youtube.c...h?v=KR8onsa5jFQ Weighted Pull-Ups (or with bodyweight if you aren't that strong yet) http://www.youtube.c...h?v=10dA5IlP0yI Close Grip Pull-Ups http://www.youtube.c...h?v=J3BUleQodmw Wide Grip Pull Ups http://www.youtube.c...h?v=26Nc50J3ksE Seated High Row http://www.youtube.c...h?v=oLkaY6QCvKs Seated Low Row http://www.youtube.c...h?v=gBO4-ORnE_Q Shoulders- Barbell Overhead Press a.k.a. Military Press (I recommend doing these in front of the neck) http://www.youtube.c...h?v=5H_1bB-41s0 Dumbbell Overhead Press http://www.youtube.c...h?v=BB_3XOwDSnE Arnold Press http://www.youtube.c...h?v=vj2w851ZHRM Lateral Raises http://www.youtube.c...h?v=ASNNE44n_Zk Front Raises http://www.youtube.c...h?v=2ZS1Ae5n90M EZ Bar Upright Rows (Also work the traps well) http://www.youtube.c...h?v=hRKgETX3I98 Biceps- Straight Bar Curls http://www.youtube.c...h?v=eIGxWfqd6CY Dumbbell Alternating Curls http://www.youtube.c...h?v=sAq_ocpRh_I Dumbbell Hammer Curls http://www.youtube.c...h?v=zC3nLlEvin4 EZ Bar Preacher Curls http://www.youtube.c...h?v=kuv1PLyAa_Y Concentration Curls http://www.youtube.c...h?v=Rz1KZN79trs EZ Bar Curls http://www.youtube.c...h?v=KqKtrTh6_ng Rope Hammer Curls http://www.youtube.c...h?v=n4OEwrT6J0k Triceps- French Press a.k.a. Skull Crushers http://www.youtube.c...h?v=D_HxupStU7I Push Downs http://www.youtube.c...h?v=8WL0m0vLAPo Bench Dips (Careful with the shoulders. These can be done with weight on your lap for extra resistance) http://www.youtube.c...h?v=VtWdQgnwBuU Dips (Also works the chest) http://www.youtube.c...h?v=FTA8seR9U_A Dumbbell Kickbacks http://www.youtube.c...h?v=gcj9QAstzGQ Overhead Extensions (Can be done with one arm as well) http://www.youtube.c...h?v=oJ2harFyz1c Rope Pushdowns http://www.youtube.c...h?v=BLvSbziilmo Legs- Squats http://www.youtube.c...h?v=x6RIs8-AVwM Hack Squats http://www.youtube.c...feature=channel Leg Press http://www.youtube.c...feature=channel Dumbbell Walking Lunges http://www.youtube.c...h?v=YYWhkctnP2o Dumbell Lunges http://www.youtube.c...feature=channel Leg Extension http://www.youtube.c...feature=channel Lying Leg Curls http://www.youtube.c...feature=channel Donkey Calf Raises http://www.youtube.c...feature=channel Straight Leg Deadlift/Romanian Deadlift (Hamstrings and glutes) http://www.youtube.c...h?v=PnBREGM7pE0 Seated Calf Raises http://www.youtube.c...h?v=JbyjNymZOt0 Standing Calf Raises http://www.youtube.c...feature=channel Traps- Barbell Shoulder Shrugs http://www.youtube.c...h?v=vPCIIgBmDdg Dumbbell Shoulder Shrugs http://www.youtube.c...h?v=8M6tJ5v8y5E Forearms- Wrist Curls http://www.youtube.c...h?v=ZcvhJ_exix8 Dumbell Wrist Rolls/Curls http://www.youtube.c...h?v=TMJ4zIZzZxY Zottman Curls (Overloads your brachialis) http://www.youtube.c...h?v=F_MzS5HCy3k Barbell Reverse Curls http://www.youtube.c...h?v=jCjrLiXyiv8 Abdominal Exercises- (Use a Balance Ball when you can) Rope Crunches http://www.youtube.c...h?v=E__TPplmMic Decline Crunches (Can be done with added weight) http://www.youtube.c...h?v=z9PinPghHNs Trunk Twists http://www.youtube.c...h?v=AEctsbIE9_A Reverse Trunk Twists http://www.youtube.c...h?v=UzfVaDFIJoY Leg Lifts http://www.youtube.c...h?v=3gI2SuaSYDk Last edited by Poison-; 07-21-2011 at 06:07 PM..

07-21-2011, 12:05 PM	#6
xXAll-ProXx FFR Veteran Join Date: Nov 2010 Posts: 2,040	Re: Help me lose weight yo Damn I wish I was a bit fat so I could use those exercises lol. But they'll help with muscle building as well, right? __________________ I have a dig bick.

07-21-2011, 12:06 PM	#7
Poison- Nope Join Date: Nov 2010 Location: London, ON Age: 31 Posts: 3,772	Re: Help me lose weight yo You can still use them man. I use them and they're perfect.

07-21-2011, 12:15 PM	#8
Sweet_Feet Washed Up Join Date: Oct 2005 Location: Canada Age: 34 Posts: 1,934	Re: Help me lose weight yo I think the most important thing is to start running. Personally, I avoid the treadmill as much as possible, although they seem effective, running outside with the natural elements is much better for the body and mind. The beauty of running is simple, all you need is a pair of shoes. Start small and grow, chances are, running is going to be a pain in the ass when you first get started and this is normal. Don't let it beat you, start off with running 1 mile (or even less!) Run your loop 4 times a week. Once this gets easier for you, add some distance. It may take some time before feeling comfortable adding distance but in the mean time, trying to beat your previous best time is a great way to keep yourself motivated and is a perfect example of setting goals. I say running because it's probably the cheapest and most flexible way to exercise but you can also bike, swim, etc. If your thinking of starting up a gym routine with weights, focus on low weight with a high number of reps. For each exercise do 3 sets, start off light and work your way up in weight and reduce the amount of reps each set, rule of thumb for me as far as number of reps per set is about 20,15,12. Always take rests between sets, most books suggest about 30-45 seconds. Another way to get the most out of your weight workout is to Super Set. Now, generally I will work with 2 muscle groups. (Chest/Triceps-Back/Biceps) Super setting is when you bounce back and forth between two different exercises. For example, a set of bench press (chest) followed immediately by pulldowns (triceps) then rest for 45 seconds - 1 minute and repeat with adjusted weights. If you want a serious burn you can super set with 2 exercises of the same muscle group. I do both gym and running so sometimes they are both on the same day, sometimes it's gym then a run the next day. I'm not posting exercises, Poison has listed an excellent selection so just pick 3 maybe 4 for each muscle group. Dieting is pretty tricky to be honest but I agree with Poison for the most part. I can't stress enough how important breakfast is, even if you're not feeling hungry! Have a banana, bowl of yogourt or cereal. You have to throw something in your system haha. Fast food joints are awful, avoid them. Places like Subway and Quiznos are pretty healthy for the most part (i've actually been working at Quiznos for 2 years now) but be careful. Some breads and sauces can be loaded with calories or sodium. Grab whole wheat if you can and ask for a light amount of sauce (none at all is ideal but I love sauce way to much to not get any.) Saying no to cheese can also be a good idea as it's loaded with fats. Last thing I'll touch up on is liquid calories, THE WORST of all calories. Stick with water and drink tons of this miracle liquid, juices in the morning and great for vitamins and stuff but I wouldn't drink more than a glass per day and chocolate milk is proven to be the best post workout recovery drink. You can substitute this with regular milk (choco can be pricey) just remember to get the 1%. Just.. don't touch pop, ever. Set goals and keep in mind that the progress doesn't come over-night. Good luck and hope this helped a bit.

07-21-2011, 12:21 PM	#9
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Help me lose weight yo What do you guys think about, say, diet Snapple? I drink that quite often, and if I ever have soda, I always get diet. Still bad?

07-21-2011, 12:31 PM	#11
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Help me lose weight yo I know the best thing to drink is water, but is there any reason I should avoid diet drinks (despite the fact they have 0 calories and, at best, a few milligrams of sodium?)

07-21-2011, 12:38 PM	#14
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Help me lose weight yo Yeah but aspartame isn't actually bad for you

07-21-2011, 12:40 PM	#15
wargasm1 Cowbelling FFR Join Date: Apr 2007 Age: 97 Posts: 1,289	Re: Help me lose weight yo some studies say its good and some say its bad. You can drink it but make sure u drink alot of water too.

07-21-2011, 12:44 PM	#16
DarknessXoXLight sonder Join Date: Mar 2007 Location: Chicago Age: 33 Posts: 2,279	Re: Help me lose weight yo Stay away from illegal foods. :3 __________________

07-21-2011, 01:16 PM	#18
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Help me lose weight yo Well I mean my apartment already has an internal gym I can use, and my job isn't one where I could probably get away with biking it (I have to wear a suit and there isn't a place I can shower or anything at work).

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