Due to being lazy and not having exercised in 5 months, I'm at the fattest point of my life. I wanna improve my online game putting a shirtless picture.
I returned to the gym last week, I'm 5 feet 8, 158 lbs, with 21% body fat (disc), waist line 36.6 inches. I've looked decent for my goal at 17% (also wheiging 158 lbs which is my lifetime max) but I was younger (now I'm 30).
I need some guidelines for my routine/diet, I tried to tell the gym instructor what was my goal, I wanted to tell him the american beauty line "I wanna look good naked" but it seems like he doesn't give a fuck, gave me a workout routine before taking my measurements.
after the 2nd class, I've going every 2 days not feeling super tired afterwards so I could go everyday but I'm not sure if that's the best. the gym doesn't open on sundays (I went today, friday)
this is how it goes:
- 15 min on bike
- byceps, tryceps, pects, back, leg press, calfs, all doing 3 sets of 12 reps, I've been increasing the weight in the ones I feel I'm able to.
3 sets of 30 reps of normal abs and 3 sets of 20 reps of hanging abs, this last one is the excercise I've got the most trouble with.
- then 10 min of bike
is this the way to go? I really have no idea if I should do 15 reps or putting more weight when I can handle an exercise
gym everyday? if I don't, do I have to do abs in my house or go jogging? or nothing at all?
in the 15/10 of pike pre/post workout, does it have to be a small paced exercise or sweat the max u can?
I'm already eating more fruits/less bread, but is there a time of the day when I shouldn't eat anymore?
I returned to the gym last week, I'm 5 feet 8, 158 lbs, with 21% body fat (disc), waist line 36.6 inches. I've looked decent for my goal at 17% (also wheiging 158 lbs which is my lifetime max) but I was younger (now I'm 30).
I need some guidelines for my routine/diet, I tried to tell the gym instructor what was my goal, I wanted to tell him the american beauty line "I wanna look good naked" but it seems like he doesn't give a fuck, gave me a workout routine before taking my measurements.
after the 2nd class, I've going every 2 days not feeling super tired afterwards so I could go everyday but I'm not sure if that's the best. the gym doesn't open on sundays (I went today, friday)
this is how it goes:
- 15 min on bike
- byceps, tryceps, pects, back, leg press, calfs, all doing 3 sets of 12 reps, I've been increasing the weight in the ones I feel I'm able to.
3 sets of 30 reps of normal abs and 3 sets of 20 reps of hanging abs, this last one is the excercise I've got the most trouble with.
- then 10 min of bike
is this the way to go? I really have no idea if I should do 15 reps or putting more weight when I can handle an exercise
gym everyday? if I don't, do I have to do abs in my house or go jogging? or nothing at all?
in the 15/10 of pike pre/post workout, does it have to be a small paced exercise or sweat the max u can?
I'm already eating more fruits/less bread, but is there a time of the day when I shouldn't eat anymore?