Is this a good fitness plan? How can i improve it?
Posted on Jul 31, 2010 with Comments 3
Question from
Im 16, 6ft 3, 210 lbs
Im 16, 6ft 3, 210 lbs
want to lose body fat & gain muscle in my arms, chest and stomach
gym 5 times a week:
5km cycling
1.5km running
2km rowing
(all increasing by 0.1km each time)
and about 120 total reps on 5 different machines (120 together not, 120 on each!)
Cut out all junk food and rubbish
what can i do to improve?
Joel
Visit Your Fat Loss Plan
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Filed Under: Running Fitness Q & A
You didn’t mention much about your diet…
Make sure to eat [[good]] carbohydrates for energy about an hour or more prior to your workouts. Then immediately after your workout [[within 30 minutes]] eat at least a full serving of protein whether it’s a shake or a big piece of lean meat like chicken or pork to maximize the benefits of muscle training in your workouts.
Pick up a proper weight training programme and keep your cardios as it is.
Good lord, that’s alot. Make sure you are eating like a bottomless pit to keep up with your energy needs throughout the day.
You might want to look into some weight lifitng too unless you want to just look extremely skinny.
1. Eat about 6 small complete meals throughout the day (Grains, protein, fruits, vegetables) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day. DO NOT BINGE EAT!
2. Be as active as you can. Nothing to do for 10 minutes? Knockout 10 elevated push ups.
3. Eat some spicy foods, take a lot of vitamin C, and drink between a half gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deep fried, white bread, sprinkles, and any refined sugar.