File :-(, x, )
Anonymous
Hey /fit/, hows it going?

As a visiting fa/tg/uy looking to shape up over the summer I come asking for advice.

Note: All weights are in pounds.

I have a membership to the weight room at my local community center and I try to go up there 3 times a week, though I usually only manage twice a week. I just started a month ago and do dumbbell curls, military presses, incline presses, and flys. I do lat and try pulldowns, leg extensions and leg curls. I do leg presses (I feel uncomfortable doing squats with free weights). I recently started doing shrugs and I have been doing crunches at the end of my workouts, which typically last an hour.

My training method is to rapidly alternate between sets of two exercises, going from less weight and more reps toward more weight and fewer reps. Usually the pattern is fifteen reps, then ten reps, and finally five reps. For the dumbbells I use 12, then 15, then 20. For the leg extions I use 40, 50, then 60 and for the leg curls its 20, 25, 30. The leg press is 156, 178, 200 and I usually have the seat adjusted very close. Lat pulldowns are 50, 60, 70. Tri pulldowns are 30, 40, 50. I try to do 100 crunches broken into two sets of 40 and a set of 20. My shrugs are 35, 45, and 50.

I think thats everything. I am starting to force myself to jog, though I think HIIT might be more productive. What I would like to know is what should I do to improve my workout in order to lose weight and increase my overall fitness?
>> Anonymous
Same here tbh, 14 stone (British sorry), 5ft 7 overweight/fat build, used to be the strong guy, now the computer guy, I don't do any weight training atm, but currently doing HIIT training while jogging ( infact i'm going for another jog in about 10-15 mins.

How long should i be expected to do this for to see good results ( if say, i'm eating somewhat unhealthily ( about 2k cal's a day, quite a bit of protein) with a mediocre seeming metabolism )

most of my calories come from carbs though, i eat a lot of sammiches and pasta/rice-

oh and how long should i be doing HIIT for? the intervals etc.
>> Anonymous
OP here.

I should have mentioned I'm 5'6'' and about 10 stone (its fun using other people's measurements).