I want to lose body fat, and get abs by May?!
Question: Some things you may need to know, I have the agenda to actually do extensive workouts (30-45mins) about 3 times a week.
I'm currently at a 34 waist, I want to be at least at a 30-32, and lose about 20 pounds and get abs, in place of my fat.
If you can direct me in a site that you know has good advice (free) thanks!
Answers: Some things you may need to know, I have the agenda to actually do extensive workouts (30-45mins) about 3 times a week.
I'm currently at a 34 waist, I want to be at least at a 30-32, and lose about 20 pounds and get abs, in place of my fat.
If you can direct me in a site that you know has good advice (free) thanks!
exercise early in the morning before eating, and eating different types of foods at different times of the day. For example, pastas, and pizzas, and fried food, should be morning, with soda if you have to have soda, next for lunch, something a little lighter like fruit, boneless chicken, cheese and vegtables, between 6-8pm you can have light dinner, just meat, salad, and diet cokes....after 10 pm nothing but water and diet cokes, maybe a protein bar. Because at night is when you are less active, and you dont want pasta to sit over night. It works...when u get up, do about 5 minutes of something before work to hit those stored carbs--NOTE in the morning your starving nothing in your belly, your energy will have no choice but to come from stored fat cells, then start eating all you want! and u will be nice and slim.
Good website to join is below but follow my workout plan and you will look great by may!!
12 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
Good luck:
CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :)
FROM THE STAFF OF BOEAFITNESS<a href=http://answers.yahoo.com/question/"http://boeafitness.com/index.php?o...
Rotate with cardio from 15 minutes to 45 minutes every day.
Go to a gym and ask a trainer some great ab machines. Don't do crunches unless it's a complete last resort.
You can't replace muscle with fat. You'll have to burn the fat and increase the muscle at the same time.
Eat healthy. No sugar. You can splurge every month but that's all.