Firewings
Okay, so... my girlfriend is leaving to study abroad. I see her one more time until June, and that's New Year's. I have access to a 24/7 gym, have had it since late September. I want to be in shape by the time she gets back!
I've been going and doing a regular series of upper and lower body workouts. For upper body, usually free weights -- bench press, rows, lateral raises, curls. I've already noticed a big muscle increase in my arms and upper chest. I do planks, curls, and use the ab machine for my midsection but don't know what else to do about that. I also do 3 sets of 10 push-ups (unfortunately I've never been good at push-ups) and planks (left side, right side, front). Lower body is usually a series of leg curls/extensions and glute exercises.
I don't really know what to do beyond that though, I'll be honest! I know I need variety so I'm not sure what else to do and how often to switch it up. Lateral pull downs are always fun and tricep workouts? Leg machine exercises? There's so much to do that I don't know where to begin moving out of my comfort zone that I've been stuck with!
I want to burn this stubborn extra belly fat and be in shape by the time she gets back, basically, haha. I unfortunately have been lazy and haven't done the treadmill in a month or so -- I usually do 10-15 minutes of brisk walking, then 25-30 minutes of straight running.
To put on muscle size and burn fat I would recommend that you concentrate on your big, compound lifts. I'm talking Bench Press, Squats, Deadlifts and Clean Jerks. Just make sure that your form is correct - NEVER sacrifice technique for weight. There are plenty of decent tutorial videos on youtube. Make sure you achieve a full range of motion, warm up properly and listen to your body.
A good way of splitting up your routine is working with a Push/Pull principle.
A Push session concentrates on movements that Push away from the centre of your body - Chest, Shoulders and Triceps. A Pull session then focuses on movements that pull towards the centre of your body - Back & Biceps. I highly recommend that you train Legs separately from your upper body. This way it is much easier to focus on Lower Body training.
There you have it - 3 lifting sessions. Push could consist of:
Bench Press
Clean & Jerk
Standing Tricep Cable Pushdowns
Pull could be:
Deadlifts
Bent Over Barbell Row
Standing Barbell Bicep Curls
And then for Legs:
SQUATS
Leg Press/Leg Extensions
Good Mornings
Calf Raises
I wouldn't think about training your Core/Abs directly too much - the big compound lifts that I have mentioned (if done correctly) will help strengthen your core. Squats especially. In fact, I guarantee that once you have started getting into a decent squatting routine, you will notice a big increase in core strength. If you ARE going to hit your core directly, Leg Raises are the 'bread & butter' so to speak of core exercises. Any sort of variation.
HIIT (High Intensity Interval Training) is a great way to burn body fat. I like doing mine on the rowing machine - very brutal! I get bored too easily just running on a treadmill for 30 minutes!
Hope this helps.
Oh, and as far as the amount of sets that you do, and rep range - ALWAYS do a warm up set with a warm up weight. Maybe half of what you would normally lift. Get that blood flowing. Then maybe start off on 3-4 sets per exercise, aiming for 10 repetitions per set. Try not to rest for longer than 90 seconds between sets.
Anyway I'm off to bed. Cheat day tomorrow and I can't wait
