File :-(, x, )
Anonymous
Tomorrow I'm going to begin getting into more shape. I was running and working out at school, and into the summer. I want to try to get more definition overall,and to lose weight. I can run, bike, and lift, although I only have a weight bench and some free weights and a few barbells.

I have some general exercises I work through, but I don't really know the names so I can't help you there. Basically I'm asking some good lifts or exercises to do, as well as how often I should lift and run.

Also, are there any foods I should eat or stay away from? I don't want to use supplements or anything like that, although I do have access to a few protein shakes if you think having them would help at all.

Also, I lurked for one of these threads but couldn't really find one to suit my needs.
>> Anonymous
Oh yeah, I stopped because my job left me exhausted all day but now I have empty days to get fit with.
>> Anonymous
>Also, are there any foods I should eat or stay away from?
Don't eat junk food. Eat lots of vegetables and fruits. Drink lots of water. You've heard this stuff before, I'm sure.

Cardio for losing fat. Working out for building muscle.
>> Anonymous
OP here,

Yeah, I've heard that stuff, and do it as best I can. I really just having a problem knowing how much of what exercises to do and with what frequency for maximum effectiveness. I'm in OK shape right now I just have no direction.
>> Anonymous
Shall i explain to you your needs? your needs are simply eating less calories that it take to maintain your current body weight.

http://www.caloriecontrol.org/calcalcs.html

Then simply make sure that you don't maintain your weight.. heres an example it take 3,000 calories daily to maintain a 200lb man. lets say he only takes in 2,000 ( 1,000 bellow ) theres 3,500 calories in 1 pound . at 1,000 less calories a day, thats 7,000 less per week, 7,000/3,500... thats a loss of 2lb a week.
>> Anonymous
     File :-(, x)
Okay, the weight loss makes sense.

But in terms of building muscle and definition, do you have any suggestions for a regiment?
>> Anonymous
No.
>> Anonymous
Building definition.

Get. The. Fuck. Out.
>> Anonymous
Woops. Well thats not what I meant :(
>> Anonymous
>>276079

building muscle is a lot more complex, the way you train can determine whether you make large strength gains or mass gains, genetics play a role on the shape of your muscles and most people will take in excess calories to gain muscle

ideally for size you could follow a bodybuilding type routine generally 3-5 sets ranging from 6-10 reps ( i prefer three sets and 8 reps per exercise ) or you could follow a powerlifting type routine focusing on strength gains, 5-10 sets; 1-3 reps ( generally 70-90% of your 1 rep maximum )

or a 5x5 which more in between 5 sets, 5 reps.

i like to keep my lifting workouts to about 45min -1 hour, everyones different. i tend to do my cardio right after my workout.. burns more cals ( alot of people dont like to do this generally because your already tired after your workout ) while others like to do it in the morning on an empty stomach.. all preference really.
>> Anonymous
>>276079
>>276097

>In terms of building muscle

>In terms of definition

Maybe there should be a comma or something, but thats what I meant.
>> Anonymous
>>276116

train hard, try and increase the weight of your exercises weekly. to build you have to force your body to adapt to what your having it do. also try and get some rest.. muscle is repaired and built in your sleep not in the gym.
>> Anonymous
>>276116

That sounds like healthy advice. An everyday thing or days off? Focus on different areas on different days?
>> Anonymous
definition is simply low body fat ( given you have the muscularity to show anything )
>> Anonymous
>>276136

Yes.
>> Anonymous
>>276131

Personal preference really. one could split the parts they work over 5 days and rest on weekends, or split into three days ( mon: back&bi's... wed: chest&tri's.... Fri: legs&abs&shoulders ) or upper/ lower body splits.. you could interval working out one day and cardio the next. All preference
>> Anonymous
Thanks. I'm going to bed but any more tips are appreciated.