Things are good but I want better

ChRoMe

Hey

I've been going to the gym 3-4 times a week for about the past two and a half months. Ive never been fit and most of my life a little pudgy. Anyway In the past two and half months I've been very happy with my progress. When I first decided to get up off my arse and start exercising I had modest goals get reasonably fit and tone my upper body. Now that I've gotten into a routine and have seen good results. I want to to raise my goals. I dont have any numbers but I've lost around 2 inches off my waist and the veins in my arms are becoming a lot more visable. Anyway Here's what I do for exercise I would be grateful for any input from more experienced people.

Diet.

Breakfast: A bowl of cornflakes,wheetabix or something similar with a few rasins thrown in to make it a bit less boring.

Lunch: Soft roll from spar with cold chicken pieces,lettuce,tomato,red onion and some butter. I'd usually have a smoothie or some orange juice and maybe something like a muesli bar aswell.

Dinner: Make spag bol from scratch, or cook a lot of indian type currays using sharwoods pastes. I also add union,peppers and some mushrooms and have it with rice or some plain nan breads.

Sometimes around ten might have a bowl of cornflakes as a snack.

Id drink maybe two cups of coffee in work and also about 2.5 litres of water. I would go and have a few beers with friends once a week. But here's the bad part. I smoke 20 camel lights a day. Please dont bother giving me crap about it. Im more than aware of how counter productive and nasty it is but hey I'm an addict.

Anyway as I said gym 3-4 times a week. I get on the bike and use the fat burner program which is pretty much cycling up and down hills. I will do this for about 15 mins at level 13-15. Then get off and use the weight machine for my biceps (also to note I know none of the technical terms for the machines/muscle areas bear with me!) I do 3 sets of 15 reps of 50 pound weights. I do the same for the muscle behind the bicep the motion is using your arms to push down against a resistance.

Next I'll do 3 sets of 15 reps on the seated rower at level 7. Then get back on the bike and do the same (15 mins at around level 14).To finish off I do 3 sets of 15 reps on the machine where you sit with your kness under a pad and use your arms to pull down the weights (pad is to stop you lifting off the seat) I do this at 110 pounds. To and from the gym is about a fifteen minute walk.

So comments suggestions? This routine has made me very happy with the speed of the results but as Im so new to this I was wondering if some small adjustments could be made to increase my results.

ali.c

What are your goals? it helps if you are specific about what you want to achieve so you can aim your diet and training towards meeting them.

Are you male/female, either way i think that you could definately shake up rountine by adding some free weights to your program.

If you are looking for weighloss your diet could be improved by eating more regularly and eating more protein. Loads of info in the stickies on this!

BossArky

Throw in some squats first off.