Any advise would be great please

Obsolete01

I used to weigh 19 stone 2 pounds and over the past 3/4 years I have gotten down to 14 stone 6. I was finding the gym boring so I decided to buy my own profession weight bench/dumbells and treadmill.

So.i have being doing my own thing at home that would consist of:

15 mins run on the treadmill
Bench press - three reps of 10 (started of at 10 kg and am now at 50)

Incline Dumbell Bench Press - two reps of 15

Dumbell Chest Press - two reps of 15

Sit ups on a medicine ball - 300 of them

I thought I was doing well but I was talking to a body builder yesterday and he told me what I was doing was a "waste of time". So now I'm both upset and pissed off caus I fell like all the work I have put in is a waste of time....but then again I'm not sure of this guy was just being a tosser....can anyone give me some advise on this....like I'm. Trying my hardest to tone up around d my stomach area but to be honest I am not seeing great results....

Oryx

More variety would serve you well. 300 situps probably are a waste of time, you could use that time more wisely on a mix of different core exercises. I dont know so much about your weight progam but I bet varying what you do on different days would see better improvements. If you do the same thing all the time you will plateau. You need to keep pushing yourself.

Cill94

Go see a good personal trainer. Someone on here will be able to point you in the right direction.

They'll be able to advise you on diet, show you safe technique in exercises, and give you a suitable programme for your goals. It's a slightly more expensive option but you'll save yourself a lot of time spent spinning your wheels and wondering if you're on the right track.

Also, you lost 5 fecking stone! So what you've done till now definitely wasn't a waste of time

SamforMayo

Obsolete01 wrote: »

I used to weigh 19 stone 2 pounds and over the past 3/4 years I have gotten down to 14 stone 6. I was finding the gym boring so I decided to buy my own profession weight bench/dumbells and treadmill.

So.i have being doing my own thing at home that would consist of:

15 mins run on the treadmill
Bench press - three reps of 10 (started of at 10 kg and am now at 50)

Incline Dumbell Bench Press - two reps of 15

Dumbell Chest Press - two reps of 15

Sit ups on a medicine ball - 300 of them

I thought I was doing well but I was talking to a body builder yesterday and he told me what I was doing was a "waste of time". So now I'm both upset and pissed off caus I fell like all the work I have put in is a waste of time....but then again I'm not sure of this guy was just being a tosser....can anyone give me some advise on this....like I'm. Trying my hardest to tone up around d my stomach area but to be honest I am not seeing great results....

He is a tosser if he told you that and then gave you no help. Fairplay on the weight loss, will leave the advise to the professionals.

Chancer3001

Ok, see your exercises? They're all for your chest.

Now your body. That has a back , arms and legs.

You need to excercise those too.

For legs, try and do squats (the treadmill running isn't weight training for legs)

For back, try doing dumbbell rows. If ya can, do pull ups. There's bent over rows, good mornings, upright rows etc etc etc

You have the equipment, just add some non-chest exercises.

cmyk

First off ill reiterate what others have said, you've lost 5 stone or thereabouts, so not a waste of time.

As others have also alluded to, training your whole body will yield you better results. Most people over complicate that though and you can formulate a simple programme pretty quickly.

Your fat loss though will always be driven by your nutrition so if fat loss has stalled ill bet it's not down to doing any extra sets, so look at that too. You've already lost 5 stone though so you've already made progress there?

Obsolete01

Chancer3001 wrote: »

Ok, see your exercises? They're all for your chest.

Now your body. That has a back , arms and legs.

You need to excercise those too.

For legs, try and do squats (the treadmill running isn't weight training for legs)

For back, try doing dumbbell rows. If ya can, do pull ups. There's bent over rows, good mornings, upright rows etc etc etc

You have the equipment, just add some non-chest exercises.

Thank you I will defiantly include these

Chancer3001

Great.

My biggest advice is to track your lifts.

Say you do bench today. Write in a notebook what you lift

E.g. 50x 8 50x8 50x7

Now next time you bench , force yourself to do better. Either add an extra rep or increase the weight.

You'll make little progress unless you do this

Obsolete01

Chancer3001 wrote: »

Great.

My biggest advice is to track your lifts.

Say you do bench today. Write in a notebook what you lift

E.g. 50x 8 50x8 50x7

Now next time you bench , force yourself to do better. Either add an extra rep or increase the weight.

You'll make little progress unless you do this

This might be a silly question but will this help with toning my stomach also?

Chancer3001

All that will tone your stomach is fat loss.

Fat loss comes through excercise and eating less food.

You can have the greatest six pack in the world , but If it's hidden under an inch of fat you won't see it

Cill94

Obsolete01 wrote: »

This might be a silly question but will this help with toning my stomach also?

Actually you can't just lose fat off one part of your body and not have it come off in others. You might be predisposed to storing fat more around your midsection but to lose it there you need to focus on fat loss in general. As was already said, good nutrition and consistent exercise will do that for you.

If you want to add muscle mass to your abs its no different to exercising any other muscle: do exercises for those muscles. But as Chancer said, as long as it's under a layer of fat you won't get that toned look you're after.

Obsolete01

Thanks for the advise folks...It's been great and I will now dom out a plan that involves different exercises to mix it up....Thanks folks

evo2000

Obsolete01 wrote: »

I used to weigh 19 stone 2 pounds and over the past 3/4 years I have gotten down to 14 stone 6. I was finding the gym boring so I decided to buy my own profession weight bench/dumbells and treadmill.

So.i have being doing my own thing at home that would consist of:

15 mins run on the treadmill
Bench press - three reps of 10 (started of at 10 kg and am now at 50)

Incline Dumbell Bench Press - two reps of 15

Dumbell Chest Press - two reps of 15

Sit ups on a medicine ball - 300 of them

I thought I was doing well but I was talking to a body builder yesterday and he told me what I was doing was a "waste of time". So now I'm both upset and pissed off caus I fell like all the work I have put in is a waste of time....but then again I'm not sure of this guy was just being a tosser....can anyone give me some advise on this....like I'm. Trying my hardest to tone up around d my stomach area but to be honest I am not seeing great results....

You lost a good few stone and his saying its a waste of time? lol

300 sit ups is abit excessive you could try mixing in planks and stuff more varity = less boring and better for you,

Youre routine is sort of incomplete as in you arent working all your muscles your just doing core and chest really,

You ve 2 choices really
1) Personal trainer
2) Look up some exercises yourself lot of good info online,

2 is what i did and it worked out great for me, But for others it doesnt suit em at all, so its a matter of which ever suits you really.

Congrats on the weight loss and keep chippin away at it!

JJayoo

Lose the situps as they are a bad use of your time. Pushups and single arm dumbbell shoulder press are both very good exercises that you could add in to your rountine and they are excellent for your core

Obsolete01

Chancer3001 wrote: »

Ok, see your exercises? They're all for your chest.

Now your body. That has a back , arms and legs.

You need to excercise those too.

For legs, try and do squats (the treadmill running isn't weight training for legs)

For back, try doing dumbbell rows. If ya can, do pull ups. There's bent over rows, good mornings, upright rows etc etc etc

You have the equipment, just add some non-chest exercises.

Ok so here is the new plan I have decided and will try to do 3/4 times per week.....

1) 6 minutes on the treadmill - run at 12 kmh
2) Bench press - three reps of 10
3) Incline Dumbell Bench Press - Two reps of 15
4) Dumbell Chest Press - Two reps of 15
5) Dumbell Rows - Two Reps of 15
6) Bent over rows - Two Reps of 15
7) Good mornings - Two Reps of 15
8) Upright rows - Two Reps of 15
9) Plank - Three sessions of 60 seconds
10) Squat - Three sessions of 40 seconds with a 20 second break in between.

So what yea think.....will this see fat loss (with good eating also)....

Chancer3001

Ok you're making progress but...

That's wayyy too much to be doing in one go. Split that program in half. Some people would only squat in a session.

Squat with weight. Try to increase the weight over time.

Exact same with every other lift.

Cake Man

As above, spread out all those exercises into 2 or 3 structured workouts during the week. Add deadlifts also, ideally to a day you're not doing squats or bench. Squat using weights and gradually build up. Also, 2 reps of 15? I'm guessing you mean 15 reps of 2 sets. Others could probably advise better but 3 sets of 10-12 is probably more standard.

Your routine looks like a mish-mash of everything and anything into a workout, would you be planning on doing that same routine you posted every workout? Would recommend doing (for example) chest and tri's on day 1, back and biceps on day 2 and shoulders and legs on day 3. Throw in some bs/core in every workout.
Alternatively, push day 1, pull day 2, legs day 3. There's loads of programmes/variations you could do.

Obsolete01

Ok so what about this:

Day 1 – workout:
1) 10 minutes on the treadmill - run at 12 km/h
2) Bench press – 10 Reps of 3 sets
3) Incline Dumbbell Bench Press – 10 Reps of 3 sets
4) Dumbbell Chest Press - 10 Reps of 3 sets
5) Plank - Three sessions of 60 seconds (30 second break between each set)

Day 2 – workout:
1) 10 minutes on the treadmill – run at 12 km/h
2) Dumbbell Rows – 10 reps of 3 sets
3) Bent over rows – 10 reps of 3 sets
4) Upright rows – 10 reps of 3 sets
5) Good mornings – 10 reps of 3 sets

Day 3 – workout:
1) 10 minutes on the treadmill – run at 12 km/h
2) Deadlifts – 10 reps of 3 sets
3) Squat - Three sessions of 40 seconds with a 20 second break in between (using a weight)
4) Plank - Three sessions of 60 seconds (30 second break between each set)

Chancer3001

That's a decent workout.

Just get rid of the timed squat.

Do a squat 8 times. Then do that 3 times. Increase weight very gradually.

Add in a shoulder press instead of the good mornings.

Stick with that for 6 months. Add weight every week, even if it's a tiny increase.

Keep reading and learning.

Ps - change the plank up too. Side plank, moving feet etc

Obsolete01

Chancer3001 wrote: »

That's a decent workout.

Just get rid of the timed squat.

Do a squat 8 times. Then do that 3 times. Increase weight very gradually.

Add in a shoulder press instead of the good mornings.

Stick with that for 6 months. Add weight every week, even if it's a tiny increase.

Keep reading and learning.

Ps - change the plank up too. Side plank, moving feet etc

Should I be taking any supplements?

Chancer3001

No. Not needed at the start.

Just try eat a lot more protein and a lot less food out of packets.

Aim for about 150g of protein every day.

It can be very difficult to do so at the start.

evo2000

Obsolete01 wrote: »

Should I be taking any supplements?

You dont need any so long as you re eating a good balanced diet, they are more for convenience well protein is anyway i havent any experience with alot of others but have seen great results without

Whey protien is useful if you cant get a meal after youre workout or something, it ll help but wouldnt provide you with any miricales

As alot of people have said here you really need to balance you re workout, if your doing more chest than back your going to have an imbalance, same with legs, try work all muscles!

Cake Man

Add in a few tricep exercises somewhere aswell, you don't seem to have any (tricep extensions, dips). Shoulder presses aswell, as the only exercise you seem to have there directly targeting shoulders are upright rows.
Try some pull ups also.

Don't mind the supplements, as others have said get the diet right (this is much more important than exercise)- eggs and/or rashers or porridge for breakfast, plenty of veg and some chicken/fish/lean red meat for lucnches/dinners. Snack on nuts, Greek yoghurt, cottage cheese, cheese. Plenty of water and cut the junk, fizzy drinks and booze.

If weight loss is your goal then you'll have to crunch your numbers and work out calories required each day. Track everything you eat using myfitnesspal. Keep carbs to a minimum for fat loss. Do all this and you can't help but shed the pounds. Just a matter of keeping it up and being consistent.

Chancer3001

+1000000 to being consistent