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Anonymous
Hey /fit/

I know you must be getting bored of all the workout threads now so I'm really sorry for this but...

could you please recommend me a really good workout to lose weight and tone up with?

How much cardio? How many weights? In what order?

Does /fit/ recommend swimming? If so, for how long?

Cheers in advance for your help.
>> Anonymous
I think you could combine 6 minutes of brisk walking with another 6mins of 2kg lifts, do this twice a week.
>> Anonymous
If you are starting I will give you a quick idea


Go to the gym and grab some weights, (bicep, curls, tricep pull down, bench exc.

Then start small and work your way up until you find a weight that you are able to do 6 times before you cannot do any more itll exhaustion, try to do this rep 3 times, aka 6x3 with short breaks (30 seconds or so). You shouldnt be able to do it 6 times on your 3rd rep, (thats the point). When you are able to do the 6 rep 3 times, slightly increase the weight by whatever. And repeat, slowly increasing weight as you go on.

As for cardio and weights it really depends on your body type, how fat are you exactly? I would recommend searching google because cardio can really depend on your own unique body type. There is no set "workout" that everyone can use, it all depends on many variables within the person themself. Also look up eating as 60% of getting in shape (Both muscle building and weight losing) is in your diet.
>> Anonymous
www.crossfit.com
/thread
>> Anonymous
To lose weight and tone up...

For weight loss, food is more important than your workout. Just make sure you take in whole grains, lots of fruits and veggies, and some lean meat and you should be good. Don't stuff yourself and you should end up with a calorie deficit for the day. Eat 3 small meals of about 500-600 calories (guesstimate), with 2-3 healthy snacks between those meals about 200-300 calories. If you eat a bigger meal, skip the snack or make it small. If you fuck you eating up one day, no big deal. Just get back on track tomorrow.

You should do cardio 5-6 times a week for 20-30 minutes each time with your heart rate between 65% and 85% of your max (220-your age).

Weight training should be around 3-4 times a week, about 45-60 minutes. Do high reps, 15-20 per set. Remember to keep your intensity level up when you are lifting or you will plateau quickly. You might want to get a lifting partner for motivation and support.

If you forget to lift or run, or are just to tired, take a day off. But don't take more than a day off, you don't want to lose your routine.
>> Anonymous
>>26539
I wondered how long it was going to be before you crossfit trolls ruined this board with these shitposts.
>> Anonymous
>>26540

I'm not too overweight, reasonably fit. It's basically for me to tone up a lot more. This is basically my work out at the moment, although my cardio is more like 45mins - 1hr with 30mins of swimming each day, six days a week.

And my calorie intake is around 1500 calories a day I think. I'm a girl and I'm 5ft7 so my normal calorie intake has been worked out at around 2000. I eat a lot of fruit and I don't snack on chocolate/junk food.

I think it's going really well. Just thought I'd check with the experts! Thanks so much guys.