Anyone who has a gym pass at 24hour fittness should really start working out before the fatty season starts. I just opened a new student account today and wanted to get back into shape like last year. My plan is to go 3-4 times a week. During night only (after 8pm) because i have work.. but yeah, heres what im going to do:

Run/walk 1 mile
Bench press all 3 machines
curl and a little leg workout
run about .5 to one mile again
then go home.

This should last about an hour a day... I will be trying to reach my max bench at 265 again.. but thats gona take weeks.. so yeah feel free to pm me and il give u my number so u can come too. The more the better.

PS.. I only have the 1 gym access which is laguna.. i seen some suby's there so i know u guys go there!

 

That is a very balanced workout plan you have there.

 

I hear Craig's List is a good place for this sort of thing.

 

You should use a more regimented routine, especially if you want to go 3-4 times a week..

Try focusing on a certain part of your body a day, then the next day, move to something that uses the same muscles, but not as much.. for instance... try starting with chest then the next day rotate to shoulders.... the next move to your back then the next move to biceps/ lower body

also. do sit ups everyday you go as well as running.. just before your half mile cool down do some.

 

I thought this was a racing thread.

 

Me too...

 

yeah i know what you mean but I love working out the whole upper body. If i work the chest one day, I usually take longer breaks, which I don't like.

and to Egan... i know huh.. laguna track.. lol

 

sounds like a dude looking for "gym buds" to hook up wit.

 

youre doing it wrong.

focus on differnt muscle groups on different days like has been said above.

for instance.

day 1: chest and tris
day 2: back and bi's
day 3: shoulders
day 4: legs.
do abs every night.
repeat.

when you are doing chest and tri's, back and bi's, or legs always do the compound excercises first. for example, when you do bench press, you are not only working your chest, but your tri's as well. when you do rows, your lats are getting worked out as well as your bi's. do the compound excercises first, and then isolation lifts to burn out the smaller groups. (ie: curls, skull crushers, etc.) it will make the most of your workouts and your body will have time to recover. remember, when you lift you are breaking the muscle down and you need to give it time to rebuild.

also, i would advise doing your cardio after lifting instead of splitting it up like you are doing. and a total of 1.5-2 miles wont do **** if you are trying to burn fat. thats not even gonna expend your glycogen stores.

 

Looks good, but abs need recovery time too...

 

not nearly as much as the other muscle groups.

 

pretty much all trunk muscles can be worked out every day, they are smaller and there are more... unlike biceps where they are larger.

 

what do you recommend? i need to lose some weight my fat *** needs to drop 10-20 lbs of fat

 

whats your current level of cardio fitness? do you run often or have access to a gym?

running is going to be the most effective way to burn calories. however if you dont like it, you wont do it. so find something you enjoy that keeps your heart rate up (comfortably, you dont wanna be at or above your lactate threshold) and you can keep it up consistantly for a half an hour or longer without breathing too heavily.

if you are just starting out and running hurts your legs or joints i would start on an elliptical machine at the gym. i had to do this when battling with shin splits about a year ago and it is a great low impact workout.

also, whats your height, weight and daily diet?

 

General rule of thumb is, you can work abs out everyday unless they are sore.