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Help me

  • 27-05-2006 12:00pm
    #1
    paul14
    Closed Accounts Posts: 3 ✭


    i just finished school nad looking to get into top shape over the summer.

    can anyone point me in the direction of a good workout routine and excersises

    i am about 6'0 and lean..although i do have some fat on my lower stomach which i would like to get rid of obviously.

    i am kinda lost and not really sure what to do..


Comments

  • #2
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    What exactly are your aims? Are you looking to put on size or are you looking to just lose that bit of fat?

    I you post up exact info on your goals, we might be able to help ya out!


  • #3
    paul14
    Closed Accounts Posts: 3 ✭paul14


    well i would like to gain some muscle mass and elminate that bit of fat also. try and get bigger over all


  • #4
    slicus ricus
    Registered Users, Registered Users 2 Posts: 1,454 ✭✭✭slicus ricus


    Rite, what i would suggest you do if you want to gain size is to start a 4-day split program in the gym.

    Advised splits include:-
    Day 1 - Chest and Biceps
    Day 2 - Legs
    Day 3 - Triceps and Back
    Day 4 - Shoulders, Traps, and calves

    Theres other ways of mixing this up, but its important that you dont hit the same body part 2 days in a row - ie doing chest on one day and triceps the next is not a good idea because you will indirectly hit triceps while benching, which will result in your triceps having insufficient recovery time - muscle growth is due to the RECOVERY process your muscles go through following training.

    An essential part of muscle recovery (hence growth) is protein. Ideally, you should be aiming to eat 5 to 6 meals per day, each consisting of 25-30 grams of protein. This does not mean you should neglect carbs and fats: Both are very important.

    Eating 5+ meals a day requires a high degree of dedication to the cause - you're gonna have to bring packed lunches to work/ college or pay a fortune going to centra 3 times a day! I personally prefer the packed lunch option. Also, there is an obvious dedication factor involved in going to the gym 3-4 times a week and sticking to your routine.

    If you are looking to lose a bit of fat, you will need to do a lot of cardio (over4 cardio sessions a week should sort ya out) and be disciplined in your diet. There are many good types of cardio - in my opinion, you just cant beat a good old fashioned run! Start-off slow and build upon your level of cardio progressively (if ya kill yourself on the first day, you'll be too sore to want to go again) - after about 3-4 weeks of dedication, you should notice results - again remember, a clean diet is essential to have a low body fat %.

    If you want to know good sources of protein, i suggest you read the sticky at the top of the forum. It contains many good suggestions that i have found quite useful.

    Hope this info is helps ya out.


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