Weights program

#15

I've been doing lots of cardio but it's not really giving me the results I want.

Can anyone help me with a weights program?

My goals are to burn fat and build muscle. I'm 6ft 3 and 13 stone 6 pounds.

I have no training partner so I'd be grateful for advice regarding exercises. I am aiming to go 2 or 3 times a week at the most.
I do kickboxing twice a week as well.

Can anyone give me pointers as to what exercises I need to be doing?

Thanks!

corkcomp

#15 wrote: »

I've been doing lots of cardio but it's not really giving me the results I want.

Can anyone help me with a weights program?

My goals are to burn fat and build muscle. I'm 6ft 3 and 13 stone 6 pounds.

I have no training partner so I'd be grateful for advice regarding exercises. I am aiming to go 2 or 3 times a week at the most.
I do kickboxing twice a week as well.

Can anyone give me pointers as to what exercises I need to be doing?

Thanks!

compound lifts ftw. judging by stats you dont want to be losing weight .. do you know your bf%? diet is also important

#15

corkcomp wrote: »

compound lifts ftw. judging by stats you dont want to be losing weight .. do you know your bf%? diet is also important

I don't know my bf%, but I know it's too high, I can feel my abs but they are covered by a layer of thick skin!
The cardio has made me lose over a stone, but my stomach and chest still looks very 'soft' or flabby, even though I feel fit.
It's really annoying!

Are compound lifts things like squats and bench presses - can I do a bench press without a partner?

#15

Is this a good workout program?

http://www.bodybuilding.com/fun/matt88.htm

corkcomp

#15 wrote: »

I don't know my bf%, but I know it's too high, I can feel my abs but they are covered by a layer of thick skin!
The cardio has made me lose over a stone, but my stomach and chest still looks very 'soft' or flabby, even though I feel fit.
It's really annoying!

Are compound lifts things like squats and bench presses - can I do a bench press without a partner?

do you have a gym membership? basically you need a combination of good diet, cardio and resistance exercises along with stretching. you can do compounds without a spotter / partner... be sure to get your form right first and then focus on weight. if you post your current diet it might help us to give feedback..

#15

Breakfast: (one of...)
- 2 weetabix, regular milk
- Scrambled eggs (2)
- Boiled eggs (2)
- Porridge

Morning snack:
- Rice cakes with peanut butter (2) with orange juice

Lunch
- Wholemeal pitta bread with chicken, turkey or tuna. Followed by organic yoghurt with berries.

Dinner
- Organic pasta (tomato and basil sauce), with lean chicken or salmon. Broccoli, carrots.

Evening (one of...)
- Organic beans
- Eggs if I didn't have them for breakfast.


The last 8 days, I was on holiday and didn't stick to this diet. In fact I had a really bad diet.

But usually I try to keep to a diet like that. However, I was told that juice, pasta and peanut butter are not good in large quantities, so if I could get alternatives, I'd feel better.

corkcomp

looks ok to me .. if you are having problems dropping fat ditch orange juice / simple sugars and keep pasta to pre / post WO. if you start lifting heavy weights I reckon you will see a difference based on that diet

#15

corkcomp wrote: »

looks ok to me .. if you are having problems dropping fat ditch orange juice / simple sugars and keep pasta to pre / post WO. if you start lifting heavy weights I reckon you will see a difference based on that diet

Thanks for the help.

I think this workout has compund exercises and targets chest, back and legs on seperate days.
Does this seem ok to you?

http://www.bodybuilding.com/fun/matt89.htm


Appreciate the tips btw.

chuck101

+ 1 on what corkcomp just said.. plus the programme u posted should be a good starting point alright.. just naturally go heavy and if it gets a bit much don't be afraid to ease back a little . good luck.

corkcomp

#15 wrote: »

Thanks for the help.

I think this workout has compund exercises and targets chest, back and legs on seperate days.
Does this seem ok to you?

http://www.bodybuilding.com/fun/matt89.htm


Appreciate the tips btw.

looks good to me .. prepare for doms from hell on Saturdays though:pac:

#15

corkcomp wrote: »

looks good to me .. prepare for doms from hell on Saturdays though:pac:

Dumb question, but doms...?

corkcomp

#15 wrote: »

Dumb question, but doms...?

*facepalm* for not being a google head :rolleyes::pac:

Delayed Onset Muscle Soreness