File :-(, x, )
Anonymous
sup /fit/

Can you help me?

I'm 18 years old, 5'7 (short I know) and I weigh 155lbs (11st 11)

Over the past month or two I've lost a little weight, something around about 15/20lbs down to healthier eating and I'm looking to become a little more committed to my weight loss by being more active.

Ideally I'd like to lose anything between another 10 and 20 lbs and then see where things go from there, but I just need some pointers to make sure I remain healthy and avoid anything such as loose skin. In the long run I'd also like to build some muscle mass, anything about that would be helpful too.

I currently have access to an exercise bike and a set of dumbells and plan to join the gym when I next get paid.

So /fit/ what would you recommend?
>> Anonymous
Do you have a bench?
>> Anonymous
>>305475

Nope but I can get access to one, why?
>> Anonymous
t-nation.com
read everything there
melt away and become hyooge
>> Anonymous
bump for desperate advice.

New week starts tomorrow, so I want new me to start tomorrow aswell. (I find it easier to track that way)
>> Anonymous
http://web.archive.org/web/20071015035443/lol.7chan.org/fit/res/11288.html

DONE SON IT"S DONE
>> Anonymous
>>305490
starting tomorrow, get up early and go walk for 45 minutes. briskly. keep eating healthy. do pushups, keep active. when you get you gym membership, apply all the concepts you learn from my previous post
>> Anonymous
squatz
>> Anonymous
OP here, don't suppose anyone can give me a rough schedule to work from?

Mainly aimed at fat burning but any muscle building incorporated is fine.
I have plenty of free time, so I'd might aswell put it towards something good, right?
>> Anonymous
>>305508
Let's create a very basic, beginner's interval program. Say it's your first time using the stationary bike at the gym. Aim for 20 minutes of total cycling time.

00:00: Bike 10 minutes at a steady, even pace. Don't tire yourself out.
10:00: At the 10 minute mark, push it harder for about a minute.
11:00: Slow down and keep steady for two minutes.
13:00: Push it again. If you have the energy to go all out, do it. If not, just keep an increased pace.
14:00: Slow it down. Even out your pace for two minutes.
16:00: Increased pace again.
17:00: 2 minutes normal pace again.
19:00: All out max effort for 1 minute.
20:00: End.

Monday
Deadlift 5x5
Bent Over Rows 4x4-8
Weighted Pullups or Lat Pulldowns 3x4-8
Seated Row 4x4-8
Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.

Wednesday
Squats: 5x5
Front Squats or Leg Presses: 4x4-8
Lunges: 4x4-8
Jump Squats: 3x6-10
Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.

Friday
Flat Bench Press: 5 sets of 5, or 5x5
Incline Dumbbell Bench Press: 4 sets of 4-8
Overhead Press: 4 sets of 4-8
Weighted Tricep Dips: 4 sets of 4-8

Eat this

MEAT
OATS
VEGETABLES
WATER

Did you even fucking read the link I gave you?
>> Anonymous
>>305523
>> Anonymous
>>305523

Op here, tried! Fucking internet explorer on this laptop doesnt work for me.

Thanks for posting.

I doubt I'll start doing the weightlifting just yet what with me not being able to afford the gym but the HIIT stuff I can do fine.

20 minutes seems way too short though, I can pump out anywhere between 30 to 60 minutes on my bike if I want to.

Should I bump up the time I spend doing HIIT because of this?
Sorry for all the questions, I'm really itching to lose that bit of weight but I don't want to fuck my body up in the process.
>> Anonymous
i dunno lol

Monday:

Dumbbell bench press
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press
3 sets of 8 reps

Dumbbell squats
4 sets of 10 reps

Alternate dumbbell curls
3 sets of 12 reps

Dumbbell Pullover
3 sets of 12 reps

Ab Crunches
4 sets of 15

Wednesday:

Arnold press
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises
3 sets of 12 reps

Dumbbell rows
3 sets of 10 reps

Dumbbell stiff legged deadlifts
3 sets of 12 reps

Ab Crunches
4 sets of 15

Friday:

Dumbbell deadlifts
4 sets of 12 reps

Incline dumbbell press
3 sets of 10 reps

Dumbbell Lunges
3 sets of 12

Alternate dumbbell curls
3 sets of 12 reps

One arm dumbbell extensions
3 sets of 12 reps

Ab Crunches
4 sets of 15
_____________
>> Anonymous
>the HIIT stuff I can do fine.

20 minutes seems way too short though, I can pump out anywhere between 30 to 60 minutes on my bike if I want to.

Should I bump up the time I spend doing HIIT because of this?
Sorry for all the questions, I'm really itching to lose that bit of weight but I don't want to fuck my body up in the process.
>> Anonymous
>>305546

Bump.

Once I've got the answer to this, I'm fucking off to sleep.
>> Anonymous
>>305546

BUMP for the answer to this.
Then I'm off to sleep.
>> Anonymous
>>305538
mate if you do HIIT properly you shouldnt be able to do it for more than 15 mins,

work harder
>> Anonymous
>>305565

I've never done it before.
I didn't realise it had that effect!

But now I know, I guess I'll know if I'm doing it right. I meant I could do 30 to 60 minutes steady pace, but yeah I'll go for the HIIT tomorrow.

Wish me luck, haha.