I started 2 weeks ago and this is what my workout consists out of so far.
Equipment:
I use the iron gym for most of my upperbody workouts.
Punching bag because it helps for cardio when I can't do other forms of cardio and also for some light martial arts training.
Jumping rope
5kg's worth of strap on weights (about 11 pounds)
Eating routine:
I was advised by a friend who lost a lot of weight and built up good muscle in 6 months, to eat a lot in the morning, average amount in the afternoon and very little in the evenings.
I now eat a plate of food in the mornings, some potatoes usually included (I don't make my own food so that makes it difficult), a meal replacement / protein shake after that (for my protein intake for the day), a smaller plate of food in the afternoon (was told no carbs after 4 in the afternoon) and a small amount of food in the evenings if anything.
Supplement routine:
I am taking some of these products (so that you know what I am taking, if the link isn't allowed then just tell me and I'll remove it
). I take a metabolism optimizer to get my metabolism faster since my metabolism is normally very slow.
I take their meal replacement shake in the mornings after eating (maybe not the best idea but I'm experimenting since I didn't know any better, that's what I am here for though ).
I take a creatine gel 20 minutes before exercising though I don't do this every day.
I take their energy booster during exercising to reduce fatigue and also help reduce muscle soreness.
And last but no least I take something after exercising to help heal my muscles quicker and reduce soreness.
Exercise routine:
I currently have a 3 day exercise routine worked out but I think that I might need a 6 day workout routine instead.
I do a series of yoga stretches and other warm up stretches twice before exercising and once afterwards to prevent damaging my muscles and also muscle soreness. I do some stretches in between different exercises specifically for that muscle group to help and I also do some cardio pre-exercising, in between and after exercising.
Day 1: I do push ups, pull ups (I cheat though and support myself with one leg on a chair since I can't pull myself up yet), sit ups, lunges and curls (weight lifting curls) with my strap-on weights. I was on 2 sets of 30 reps each and 3 sets of 30 reps for sit ups last week and tried doing 2 sets of 40 reps each and 3 sets of 40 reps for sit ups but I only managed 1 set of 40 reps each and 2 sets of 40 reps for sit ups.
Day 2: I do dips, a different kind of abdominal exercise where I hang from the iron gym with my arms in straps and I lift my legs up, some hard punching and kicking my punching bag, I do wrist curls while holding my strap-on weights in my hand (I keep my arm supported and leave my wrist in the air and pick my wrist up forwards and backwards to give my wrist and my lower arm some exercise) and I was going to add squats but my leg muscles are usually so sore after doing a bunch of lunges that I can't do squats.
Day 3: I do just cardio. Though I haven't done cardio in a week because either a muscle in my left leg is too sore and I can't do jumping jacks nor jumping rope, or my back is too sore, or both. I only figured out how to get a good cardio workout with my punching bag last night which doesn't hurt my back or my leg.
I thought, after last night, that it may be best to make myself a 6 day routine instead. On day 4 and 5 I'll just do half the reps and sets of day 1 and 2 and that way I won't lose out on quality exercising time but I will also be giving my muscles a good amount of time and just the right amount of exercising to help heal my muscles and make them stronger.
Any ideas, tips and advice would be appreciated.
Oh and I am planning on buying some small weights still since my strap on weights don't work well for things like curls and so on.
Equipment:
I use the iron gym for most of my upperbody workouts.
Punching bag because it helps for cardio when I can't do other forms of cardio and also for some light martial arts training.
Jumping rope
5kg's worth of strap on weights (about 11 pounds)
Eating routine:
I was advised by a friend who lost a lot of weight and built up good muscle in 6 months, to eat a lot in the morning, average amount in the afternoon and very little in the evenings.
I now eat a plate of food in the mornings, some potatoes usually included (I don't make my own food so that makes it difficult), a meal replacement / protein shake after that (for my protein intake for the day), a smaller plate of food in the afternoon (was told no carbs after 4 in the afternoon) and a small amount of food in the evenings if anything.
Supplement routine:
I am taking some of these products (so that you know what I am taking, if the link isn't allowed then just tell me and I'll remove it
). I take a metabolism optimizer to get my metabolism faster since my metabolism is normally very slow.I take their meal replacement shake in the mornings after eating (maybe not the best idea but I'm experimenting since I didn't know any better, that's what I am here for though
).I take a creatine gel 20 minutes before exercising though I don't do this every day.
I take their energy booster during exercising to reduce fatigue and also help reduce muscle soreness.
And last but no least I take something after exercising to help heal my muscles quicker and reduce soreness.
Exercise routine:
I currently have a 3 day exercise routine worked out but I think that I might need a 6 day workout routine instead.
I do a series of yoga stretches and other warm up stretches twice before exercising and once afterwards to prevent damaging my muscles and also muscle soreness. I do some stretches in between different exercises specifically for that muscle group to help and I also do some cardio pre-exercising, in between and after exercising.
Day 1: I do push ups, pull ups (I cheat though and support myself with one leg on a chair since I can't pull myself up yet), sit ups, lunges and curls (weight lifting curls) with my strap-on weights. I was on 2 sets of 30 reps each and 3 sets of 30 reps for sit ups last week and tried doing 2 sets of 40 reps each and 3 sets of 40 reps for sit ups but I only managed 1 set of 40 reps each and 2 sets of 40 reps for sit ups.
Day 2: I do dips, a different kind of abdominal exercise where I hang from the iron gym with my arms in straps and I lift my legs up, some hard punching and kicking my punching bag, I do wrist curls while holding my strap-on weights in my hand (I keep my arm supported and leave my wrist in the air and pick my wrist up forwards and backwards to give my wrist and my lower arm some exercise) and I was going to add squats but my leg muscles are usually so sore after doing a bunch of lunges that I can't do squats.
Day 3: I do just cardio. Though I haven't done cardio in a week because either a muscle in my left leg is too sore and I can't do jumping jacks nor jumping rope, or my back is too sore, or both. I only figured out how to get a good cardio workout with my punching bag last night which doesn't hurt my back or my leg.
I thought, after last night, that it may be best to make myself a 6 day routine instead. On day 4 and 5 I'll just do half the reps and sets of day 1 and 2 and that way I won't lose out on quality exercising time but I will also be giving my muscles a good amount of time and just the right amount of exercising to help heal my muscles and make them stronger.
Any ideas, tips and advice would be appreciated.
Oh and I am planning on buying some small weights still since my strap on weights don't work well for things like curls and so on.