RUn

B

believeryes

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Hi guys,
I started GYM like 2 weeks ago. I weigh 148 LB. Height is 5'3. My main aim is to lose weight and become kinda in tone. I run for like 30 minutes at 5 miles/hr on treadmill. I have a question. How long will it be till i see some physical results. Also should i also start lifting weights too. What do u guys suggest?

Thanks to everyone!!!
 
Yes you should definately weight train as well as eat a clean diet. You do all 3 you should definately see some results in 2 - 3 weeks.
 
On running alone I lost 25 lbs of fat weight (~7% BF). I did this in 6 months by running 3 times per week. I ran 40 minutes twice per week and 100 minutes (long run day) once per week.

The key is to keep your heart rate in the "target" (60-80% of MHR) zone for that entire time.

Also, Karl is correct, eating clean and weight lifting will bring much quicker (and nicer) results.

Good luck,
Rip
 
Got ya. I will definatly start lifting weights too now. So now what do u suggest, what kinda weights should i start lifting??

Thanks for all the replies
 
well it depends... i would say u start small and as soon u can lift those easy, then go on to greater weights.... keep going up like that..... n different ways of lifting weights get different parts of ur muscle worked up...also doing situps would help reduce ur stomach and doing bicycling would help cut down on the thighs...
 
believeryes said:
Got ya. I will definatly start lifting weights too now. So now what do u suggest, what kinda weights should i start lifting??

Thanks for all the replies
Click to expand...

I would start with a basic full body workout 3 times a week. For example this is what I do...

1. Bench Press
2. Laterals
3. One Arm Rows
4. Tricep Extensions
5. Bicep Curls
6. Squats
7. Calf Raises
8. Crunches

I prefer free weights but I imagine all these can be done on machines.
3 sets of 8 - 12 reps per exercise.
If you can easily do 12 reps increase the weight, if you can't do 6 reps then take off some weight.
Except Calf raises and crunches you can do 3 sets of 20 - 25 reps.

BTW this is just what I chose to do, with some experimentation you can find what works for you. Good Luck!
 
karl78 said:
I would start with a basic full body workout 3 times a week. For example this is what I do...

1. Bench Press
2. Laterals
3. One Arm Rows
4. Tricep Extensions
5. Bicep Curls
6. Squats
7. Calf Raises
8. Crunches

I prefer free weights but I imagine all these can be done on machines.
3 sets of 8 - 12 reps per exercise.
If you can easily do 12 reps increase the weight, if you can't do 6 reps then take off some weight.
Except Calf raises and crunches you can do 3 sets of 20 - 25 reps.

BTW this is just what I chose to do, with some experimentation you can find what works for you. Good Luck!
Click to expand...

My brutha Karl speaketh the truth :D

Feel free to increase the intensity as you see fit, thats a solid full body routine to get you started.
 
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