I’m trying to get back to the gym. This isn’t a "New Years Resolution." This is something I want to make routine. I’ve always been on a diet for a while (about for a few months) so this is nothing new. Right now, I want to lose a pretty damn good amount (about 80 pounds.) I’ll give my current stats.
Height – 6’4"
Weight – 305 Pounds.
Despite my size, I am generally fit compared to others my size. I take walks frequently. I am flexible (again, compared to others my size.) though I do have my downfalls (such as Chinese food.)
Anyways, I’m going to the gym now. The results I want are something that has a flat stomach but have some muscle on me. I’d prefer a nicely defined six pack, but I am not necessarily looking for muscle upon muscle.
I’m thinking about taking a kick boxing class as well. Nothing too extreme and competitive, but something that is fun for me, while extremely encouraging as far as fitness goes. Anyways, thanks for any help you guys can offer. 
Oh, something I need to add. I believe I’ve been losing a lot of weight for the past few days but that has been due to sickness. I am just recovering from a bad cold/fever that has just left me not wanting to eat so I restricted myself to one meal a day (somewhere around 3 PM) because I was only hungry then. I am now on my way to eating normally.
monday-chest, biceps
tuesday-cardio
wednesday-back, triceps
thursday-cardio-abs
friday-legs, shoulders
6-8 workouts for you back, chest, and legs and abs.
4-6 exercises for biceps, triceps and legs.
3 sets of 12 reps each, 30-45 secs rest between
vary exercises and routine
i box start fucking running u can box your to fat u have to be in shape and last
References :
work out your stomic and at your gym say that clearly to a trainer so they can tell u want to do…….
aslo run and jog
~~good luck!!!
References :
alternate your routines…try to do cardio on Mon Wen and Fri. walking is great but try to start jogging and running….not sure and what level you would be for muscular strength but check out this website http://www.muscleandstrength.com it has a huge database with detailed workouts and schedules for beginners and weight loss. Do the kickboxing thing so working out doesn’t become boring and dry.
References :
to get your stomach flat your going to have to eliminate/decrease your body fat through exercise, diet, and/or both.
i have the same problem too (mid-section) and i cut back on fried food, beef, pork, cakes and cookies. i can see a dramatic difference. the fried food, pizza and burgers & fries will leave you bloated, uncomfortable, cranky and weigh you down. since you love chinese why don’t you try a healthier item (like beef & broccoli) or limit your visits to 1-2 times a month as a reward for your hard work.
specifically i would recommend you begin with brisk walking and slowy pick up the speed as it becomes easier. walking is good for the mid-section but if you combine it with crunches and cutting out fatty food you will be at your goal much sooner. you can also try the wii tennis which is fun, burns a lot of calories and doesn’t feel like a work out.
good luck!
References :
Kickboxing at the gym is awesome. That is great cardio and you really work your core muscles. The key to losing weight is eating right and exercise which you have started. As far as eating, try to avoid eating refined carbohydrates like white bread, flour tortillas, or white rice etc after 6 PM. If you get hungry, snack on fruit, or make yourself an egg. DOI NOT skip meals. You may want to cut your calorie intake down to 1800 . Protein is good. Be sure to do at least 30 minutes of cardio 5 to 6 days a week. Start lifting weights. Muscle burns more calories than fat and you will see results much sooner. It is okay to treat yourself to something once in a while. If you feel like ice cream, have frozen yogurt instead. Get a bag of dark chocolate hershey kisses and if you crave chocolate eat three small kisses. Chinese food can be fattening, but if you go somewhere like PF Chang’s, you can order brown rice instead of white rice. Also, have a bowl of soup before your meal so you won’t be as hungry and eat too much. Try to eat more lean meats like chicken or fish and incorporate more vegetables. You may not get six pack abs over night, but you will be healthier, have more energy and ultimately keep the weight off. Stay away from fad diets, and weird supplements. The only healthy way to lose weight is to eat right and exercise. Good Luck.
References :
monday-chest, biceps
tuesday-cardio
wednesday-back, triceps
thursday-cardio-abs
friday-legs, shoulders
6-8 workouts for you back, chest, and legs and abs.
4-6 exercises for biceps, triceps and legs.
3 sets of 12 reps each, 30-45 secs rest between
vary exercises and routine
References :