Fitness Routine - HELP NEEDED PLEASE!

J

jimmie_d123

0
Hi, this is my first post on these forums and i didn't really know which forum exactly to post in, so appologies if I'm in the wrong place! :)

I'm 18 years old, about 170cm tall and weigh about 70Kg (around 11 and a half stone).

I've always been very active, playing football and rugby, at the moment however I am only playing rugby once a week. Around a year ago I was the fitest I've ever been but still had quite a lot of body fat (my natural build really but also needed for my position in the rugby team).

Now though, I want to lose the body fat, develop more muscle and definition (doesn't everyone, i know!) and try to get my best fitness levels back (I'm not that far off I don't think).

When I was very fit last year we were doing lots of cardio-vascular work at school for the rugby team, now however all I do is 3mile runs and aim for around 25mins.

Basically, what I am asking is for some help with a weekly routine to lose body fat, develop muscle strength and body definition, and become fitter.

I have a 1.5mile road circuit worked out, which I run twice when I go for a run and aim for around 25mins. At home we have a compact multi-gym which I use for weight training and of course I do situps and pressups during weight training and/or after a run. I won't train on Sundays as I will be playing rugby and I don't like to do much on Saturdays to avoid the risk of a slight injury ruining my game on Sunday.

Running 3miles three times a week, then 4miles next week, etc. should help with fitness levels and losing some of the body fat, but what kind of routine should I be doing on the weights?

How often should I do weights each week? On the same day as the run or alternate days? What exercises should I be doing and on what percentage of my maximum? How many reps etc?

Also, what should I do about my diet to help matters? I have a bowl of cereal for breakfast, sometimes a bacon&egg buttie about half10, a sandwich and a cake for lunch then evening meal. What kind of things should I eat more of and what should I try to cut down on?

I have tried looking for this kind of information but have not been too successful! I could look harder I suppose but I'd rather be lazy and get some personal help here! Thank you for any replies, they are very much appreciated! :D
 
There are some very good examples of things that you should do to get into general shape on this forum!

A simplified way to look at it is this: Your muscles/endurance come from working out. Your fat comes from eating. If you want to look at your fat, check your diet more than your exercise. But you want both (and I know - don't we all). It sounds like you are fairly good on your cardio, so I would focus on the resistance/weight training. Adding muscle mass will increase your metabolism and will actually reduce fat simply from that. So that is where I would focus my energies.
 
Ta for the reply mate! :)

What you're saying makes sense, need to concentrate more on weights. It's not a good idea to weight train every day though is it? Any idea where I can get a decent weight routine from so that I'm doing something constructive and not just doing random exerceises on random weights.
 
You are correct in that you don't want to lift weights every day. The muscle gains actually come from when you are NOT lifting - it is the rest that gains muscle (after stressing them), so make sure you are getting enough rest. In general, a muscle will need 2 or 3 days rest between workouts so a split routine is usually the best (but not always). What equipment do you have access to? I am sure that there are better people recomend a routine than me though...
 
We have a compact multi-gym at home. Enough weights for me, although i can just about stack them on the bench press.

There are about 15 exercises that can be done on the machine such as vertical bench press, peck deck, bicep curls, leg press etc.
 
Try this routine out:

Pyramid Program
Most of you who have worked out know what a "pyramid" program means. If you do, simply skip ahead to the program. If not, then keep reading.

Pyramid programs have been used by power lifters for years to drag as much strength-building potential out of an exercise as possible. An example of a typical pyramid on a chest workout would be the benchpress:

SET #1 135 lbs x 15 REPS
SET #2 225 lbs x 10 REPS
SET #3 255 lbs x 6 REPS
SET #4 300 lbs x 2-4 REPS

As you can see, the idea is to increase the weight on each successive set while dropping the number of reps accordingly.

PLEASE BE CAREFUL.



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MONDAY & THURSDAY
Quads
squats, leg press, or hack squats 3 x 10, 8, 4-6
sissy squats, or lunges 1 x 8-12
leg extensions 1 x 8-12

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Ham strings
stiff-legged dead lifts 2 x 8-12
leg curls 1 x 8-12

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Calves
donkey calf raise 2 x 12-20
standing calf raise 1 x 12-20

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Chest
bench press, or dumbbell press 3 x 8, 6, 3-4
decline cable flyes 1 x 8-12
incline bench press, or incline dumbbell press 3 x 8, 6, 3-4
incline flyes 1 x 8-12

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Triceps
close grip bench press, or dips 3 x 8, 6, 3-4
overhead tricep extensions 1 x 8-12
cable tricep extensions, or rope ticeps extensions 1 x 8-12

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TUESDAY & FRIDAY
Midback
front lat pull 3 x 8, 6, 3-4
one arm dumbbell rows, or low pulley rows 1 x 8-12

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Lats
front pulldowns or pull-ups 3 x 8, 6, 3-4
pullovers 1 x 8-12
stiff-arm pulldowns 1 x 8-12

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Delts
shoulder press 3 x 8, 6, 3-4
incline one arm lateral raises or lateral raises 1 x 8-12
upright row 1 x 8-12

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Biceps
barbell curls or dumbbell curls 3 x 8, 6, 3-4
incline dumbbell curls 1 x 8-12
concentration curls 1 x 8-12

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