Need to tone up and get rid of flab!! Help PLease!!!

Poppers1888

HI.

Im just looking for a bit of advice. Im 5ft 7. have put on a stone and a quarter in las ty few months as changed from very busy on my feet job to a office job. Starting going to gym again in December. I know wiehg about 10 stone 12lbs.
Am doing 10 min bike, 15 cross trainer, 10 stepper, 15 threadmill - 5 running, 10 walking uphill. Weight machines forupper back 12 reps * 2, for biceps 12 * 2 and for chest 12*2. Started spinning once a week. Am trying to go to gym 3/4 times a week. Diet is ok, but dont think gym work is pushing me hard enough want to burn alot of fat.

Is there more I can do????

Thanks for advice

Also gove up smoking 3 weeks ago, so trying not to eat between meals - am eating alot of grapes!!

aye

Poppers1888 wrote: »

HI.
Am doing 10 min bike, 15 cross trainer, 10 stepper, 15 threadmill - 5 running, 10 walking uphill. Weight machines forupper back 12 reps * 2, for biceps 12 * 2 and for chest 12*2. Started spinning once a week.

did someone give you this program.
not nearly enough weitghs in it, and if you are tyring to lose weight, then working your biceps isnt going to help.
biceps are a tiny muscle, building them wont do much towards speeding you metabolism and losing weight, besides that you can build them using compound exercises such as the barbell row.

is this all the weight you do? 6 sets overall?

Poppers1888

yeah this is what they gave me in a gym in Kildare - i was thinking it was really enough weights

aye

you need to do more compound exercises.
the only reason i can think that they didnt give you enough weights is that you are an absolute beginner?

but i dont think you are, as you are starting in the gym again!

so for the weights, do a barbell bench for chest, a barbell row for you back (use an underhand grip to work the biceps) , a shoulder press for your shoulders, and a lat pulldown.
an upright row. a bent over lateral raise.
a deadlift/squat (get a trainer to show you these).
a dumbell chest flye.

do a close grip bench for your triceps and a E-Z bar curl for you biceps.

try doing 3 sets or 12-15 reps for each.

i would advise doing the weights before the cardio, so that you have you full strength while doing the weight training. you might not be able to do as much cardio after weights but it will burn more fat as you have used up your glucose stores by this stage.

or else do them on different days.

Colm_OReilly

For deads and squat technique go to:

www.exrx.net

http://www.crossfit.com/cf-info/excercise.html

Youtube Squat Rx'd #1

There's another good article on the squat someone posted, hopefully they'll repost it here.