Weights + Gym ?? HELP

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2ez2KiLL

2ez2KiLL

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Can anyone help me plz with my workouts? i go to the gym once every forty eight hours for 2 hours.. i have been going for 2 months. I was wondering if my workout routine was right..

1. Treadmill 7 mins @ 4.0 mph
2. Rotary Abs thing 20-30x of 60 lbs
3. 15 Situps
4. Push down ab thing 40 lbs
5. Legpress 215 lbs 15x
6. Benchpress 95 lbs 10x (i gotta work on it)
7. Pecs thing 80 lbs 10x

Well i keep doing these excercises a lot but the results are slow.. I know for a fact that i have gotten stronger but im gaining weight.. I know because my muscles are heavier than fat and that it makes you heavier, but i dont see any result in my abs and my arm.. Is there a faster way i can replace my fat with muscle in a faster way?

Btw. How old do you have to be to start taking those pills that make you get more muscles faster and replacing fat?
 
Well for one thing, you need to do a lot more cardio work. You need to get in at least, 30 minutes if you want to see results. I can understand it if your treadmill workout is just a warm-up followed by stretching (this is always a good thing to do before any workout), but you need to include a much longer cardio workout in your routine somehow. If your too tired to do your regular workout and your cardio workout at once, then I suggest doing it on the days you don't do your routine or even just 2 or 3 times a week. It really just depends on your scedual. I'm guessing you don't see any ab results because you could have a layer of fat covering them? I don't know your height and weight though.

For your arms, I think you need to incorprate more workouts into your routin. I would suggest regular curls with free weights. I believe benchpresses tend to work your pecs and sholder more, rather then your biceps (which I think are the muscle group you are going for?). I would also suggest working on your triceps. Try lateral push-downs or free-weights again.

And please don't use any type of drugs. I strongly do not recommend it, although some people do use them.
 
You need to get more sets in. do about 7 sets of 12 reps. be sure to warm up and warm down. i will post more later, i just got home from a party and it's 2:30.
 
I would times that routine by 4 if you want to see some results. Make sure you stretch before you hit the treadmill. Do some swimming after your weight lifting. About 20 to 30 minutes of constant swimming ought to do it. Do different strokes. Swimming will prevent your muscles from bulking up.

If you need protein, eat a can of Albacore tuna with no mayo, or other slop. Breast of chicken is also good. A thin T-Bone steak is the best, but watch the fat content, and never eat the grisle.

If you can't eat all that meat, eat egg whites. Eat a dozen of fresh egg whites, NO yolks, at least three times a week if you don't eat meat. Be carefull, too much protein can damage your liver. Never drink or take those protein pills or shakes, or anything else, without talking to your doctor first.
 
Originally posted by Solid Lifters
I would times that routine by 4 if you want to see some results. Make sure you stretch before you hit the treadmill. Do some swimming after your weight lifting. About 20 to 30 minutes of constant swimming ought to do it. Do different strokes. Swimming will prevent your muscles from bulking up.

If you need protein, eat a can of Albacore tuna with no mayo, or other slop. Breast of chicken is also good. A thin T-Bone steak is the best, but watch the fat content, and never eat the grisle.

If you can't eat all that meat, eat egg whites. Eat a dozen of fresh egg whites, NO yolks, at least three times a week if you don't eat meat. Be carefull, too much protein can damage your liver. Never drink or take those protein pills or shakes, or anything else, without talking to your doctor first.
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^ listen to him. I go to the gym to work my triceps, biceps, pecs, shoulder and neck muscles, and upper back, then I go to my swim practice for my swim team for 2 1/2 hours.

You need to do sets and repetitions, like solid said, multiply your workout by four, or maybe six.

If you have a belly covering your abs, sit-ups will do nothing to lose it it takes about 3,000 sit-ups to burn 1 lb of fat by the stomach. consider going on a diet simply by limiting the amount of food you eat, rather than the kind of food you eat, don't starve yourself though! Our bodies are desighned to survive and by eating no food or a very minute amount of food, calorie burning goes on hold, and your body conserves energy (you want to use energy).

Also, run on the tread mill for atleast 15 min, so you get your heart rate up longer, a healthy heart pumps more blood, once you get your heart in order, everything else will seem alot less harder.

ps. As I sit here at my computer, my heart is pumping about 49 times per minute, check your heart rate and compare, maybe it will motivate you to run that extra 8 minutes.
 
Originally posted by Mopar Muscle

ps. As I sit here at my computer, my heart is pumping about 49 times per minute, check your heart rate and compare, maybe it will motivate you to run that extra 8 minutes.
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Just to compare...my heart beats faster than that when i am watcing TV.

when i exercise my heart rate goes upto 194 bpm and averages 165 over a 3 hour period....i've been road cycling for 20 years it used to go over 200.

FACT: your body burn fat at its most effective rate when your heart rate is 60-70% of your maximum...(for me thats 126bmp which is very easy to maintain doing easy exercising) and even when it does that only 40% of calories burned come from body fat reserves.

to lose body fat you'll have to do cardio workouts...running or cycling is best. weight training alone doesnt burn fat but it is important to keep your lean body mass at its peak.
 
Originally posted by Mopar Muscle
I do 8 sets of 50 reps. with 75 lbs. of resistance.
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And this is what it looks like:
 

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