What is a good weight lifting routine for me to follow?

24 yr old male. Weight: 125 Kgs / 275 lbs. Height: 5ft 10in / 178 cm. Trying to lose weight through dieting, cardio and weightlifting. The routine I am currently doing is as follows:Cardio: 45 Minutes on the treadmill. 4 times a week.Weight Lifting: Daily Routine as follows -Sit ups: 2 sets. 15 reps each set.*Standing Barbell Curls: 20 Kgs / 44 Lbs. 3 sets. 8 reps each set.*Bench Presses: 20 Kgs / 44 Lbs. 3 sets. 15 reps each set.Leg Curls: 10 Kgs / 22 Lbs. 3 sets. 10 reps each set.Right Bicep Curls: 10 Kgs / 22 Lbs. 3 sets. 10 reps each set.Left Bicep Curls: 10 Kgs / 22 Lbs. 3 sets. 10 reps each set.* The bench press and standing barbell curls weights mentioned above take into account the weight of the rod itself ( 5 Kgs / 11 Lbs)While I want to, and am trying to lose weight overall, the most important areas I want to see a substantial transformation in are my stomach and chest. I have done some research but still consider myself a complete beginner when it comes to weight lifting. So please help me out by letting me know:How to improve the routine mentioned above?What additional exercises I should start doing that focus on the chest and stomach areas?Are inclined bench presses better than standard bench presses?After how long, and by how much should I increase the weights I'm working with?And I was wondering if I can keep doing the weightlifting routine daily or do I need to take a day off or something like that?Thank you very much in advance for your time.

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Diet is the most important part of losing weight. Weight loss is a calorie game. If you take in less than what your body burns in a day, you lose weight. Period.As far as the work out routine, I see nothing wrong with the cardio bit. 45 minutes, 4 days a week sounds sufficient for now. As you lose weight, you can start looking into more extreme and advanced cardio movements. Hill sprints and sled pushes are THE best things for conditioning.The weight routine is godawful. Sorry if that sounds harsh, but dude that routine sucks. Here is why. -Sit ups are awful for the back, and really don't do much for the abs. -You are doing two bicep curl variations in the same workout. This is not necessary. In fact, at your level isolation movements are not necessary at all. -For that reason, you can also 86 the leg curls.I am a proponent of the big barbell movements. Squats, deadlifts, and presses. As far as an actual routine, look into Starting Strength, Strong Lifts, Madcow, 5/3/1 or similar programs. Every single expert (real experts, not just random jackasses on Yahoo Answers like me) in the strength training field will tell you to squat, deadlift and press. Reason being, they WORK."What additional exercises I should start doing that focus on the chest and stomach areas?"As far as additional exercises go, this is a partial lift of stuff that I find effective. Keep in mind that this is what has worked FOR ME, you might need different movements to get results.-Upper bodyPull upsDipsKroc rowPendlay rowIncline pressFloor pressKlokov press-Lower bodyMore squatsMore deadlifts... I honestly don't do much assistance work for lower body. Never needed to really.-Abs/"core"Ab wheelFlutter kicksLeg raisesFarmers walksYoke walks"Are inclined bench presses better than standard bench presses?"Incline bench has its place, but should not replace the regular old bench press. You need to flat bench. Period."After how long, and by how much should I increase the weights I'm working with?"As far as increasing weights, you can start off MUCH heavier. At your weight you are capable of moving more than you think. If you are diligent and dedicated, you can add 5 pounds to the upper body lifts a month, and 10 pounds to lower body lifts for at least 6 months. After that, it gets a bit harder to increase weight."And I was wondering if I can keep doing the weightlifting routine daily or do I need to take a day off or something like that?"Its possible to train weights daily, but I think its not the best way of going about it. I lift 5 days a week, taking Saturday and Sunday off. I do that by having different routines for each day. Read into the programs I mentioned above, and this will all make much more sense.

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• Look at here: http://tinyurl.com/q66zu5tI have lose six pounds so far 10 days, No starvation diets, no pills and no efforts...Have a look, the video is very well explained

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What is your weight/fat loss success story?

This section is littered with "how can I do ____ fast" questions. I'd like to change it up and hear from those who have had success. If you're stumbling in what to say, feel free to read these questions, otherwise, tell it as you will. What was your diet like before losing weight/your lifestyle change?When did you decide to lose weight?Was there a "enough is enough" moment?Was it hard eating healthier at first?What was/is your goal?Did you relapse much or did you have an iron will?Bow often did you weigh yourself and what was the most and least you lost in a week?Did you miss junk food?What have been the benefits of your weight loss/lifestyle change?looking back on your old self, what do you understand about how you used to be? What has changed mentally?

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1. What was your diet like before losing weight?-- It was horrible. I ate a lot of carbs, pastries, and meats, and I would have big meals and snack in between them all. If I was offered food I took it. If I saw food I ate it. If I wasn't sleeping or working, chances are I was eating.2. When did you decide to lose weight?-- I decided to lose weight once I hit 327 pounds. It was the start of a new year and I figured that if I was ever going to go on a diet, there'd be no better time than then.3. Was there an 'enough is enough' moment?-- Yes. I got sick of being the biggest one in the room everywhere I went. I got sick of people judging me because of my weight. I got sick of my weight being the first thing people noticed about me. I got sick of hearing doctors warn me about the dangers of being obese. I got sick of the insults and comments. I got sick and tired of being the fat guy, and it just got to the point where enough was enough.4. Was it hard eating healthier at first?-- Yes. It was one of the hardest things I've ever done.5. What was your goal?-- My goal was to lose around a hundred pounds.6. Did you relapse or do you have an iron will?-- I haven't had the chance to relapse yet, but I'm sure I'll gain some of the weight back. It's hard to resist the temptations -- especially since I've been under a lot of stress lately -- and I'm sure once I let up a little bit the weight will pile on again. I'll do my best to keep it at a reasonable number, but I'm only human.7. How often do you weigh yourself?-- I weigh myself once a week.8. What was the most and least you lost in a week?-- I remember losing twelve pounds in one week in the beginning, but as time went on I started losing less weight per week until a few weeks ago I plateaued. Now I'm just trying to maintain my weight.9. Did you miss junk food?-- I went to bed dreaming about junk food for the longest time. I don't miss as much nowadays, but I still crave it now and then.10. What have been the benefits of losing weight?-- I'm able to find clothes that fit me. I don't have to avoid amusement parks out of fear of what the weight limits for the rides are. I'm not embarrassed to go swimming or go to the beach. I don't have to squeeze into restaurant booths. I'm not the butt of every fat joke people make. I look good.11. Looking back on your old self, what do you understand about how you used to be?-- I see now that I was addicted to food, to eating, and that I didn't know much about moderation or proportions or self-control. I also see that I was not just an overeater, but an emotional eater as well.12. What has changed, mentally?-- I'm more confident nowadays. I don't see myself as inferior to anyone else like I did back when I was heavier than everyone I knew.

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Is it worth it to exercise for an hour and a half everyday?

I've been exercising like this for a few weeks now and I'm not sure if it helps much. I stopped weighing myself because I felt frustrated with the scale; I decided to just base my weight loss on clothing changes--like my size going down in clothes. Since I am measuring weight loss this way, about how long will it be before I notice a change in my clothing?

How to Fast and Lose Weight Safely

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well 3500 calories is a pound of fat and if you wanna loose a pound in 1 week you have to burn 500 calories over what you eat a day so I'd recommend you using a calorie counter like myfitnesspal.com where it will also estimate how much you'll weigh in like 2 weeks or so... I use this and it helps me keep track of how many calories I eat and burn everyday...Good Luck

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• Depend the diet... Calories in vs calories out determine your weight. It need a 3500 calories deficit to lose a pound of fat. So if you burn 1000 during that hour and a half but eat it back during the day it just won't work.
• It's hard to say... The best way to determine weight loss is by using a scale. Maybe you're not losing because you aren't eating well. Remember - no matter what anyone says, diet is THE MOST important factor in losing weight. You could work your butt off every day, but if you aren't eating a regimented and clean diet, you're not gonna see real results.
• i can't say how long it will be until to you drop clothes size but i can say you are heading in the right direction. As well as exercise you need to cut down on fat, try a low calories, low fat diet. Having about 1400 calories a day, which is achievable. But don't fill your goal with a few high calorie snacks, have lots of fruit and healthy things which will fuel you and make the hour and a half exercise worth it. Diet is the most important part of loosing weight. Because you can exercise for 4 hours a dya but if you eat mcdonalds, KFC and dominos all day your no healthier than someone who eats healthily and exerices moderately. I'm no expert but I have some experiance. You need to do some abb exercises to flatten the stomach which will help you dramatically loose weight.

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Why do I gain weight extremely easily?

Hello, I'm a 5'3 female and I seem to have a strange problem.I gain weight very easily, even though I'm very active.Last 2 years, my diet was very limited, due to family and financial problems. I usually ate a lot of vegetables, fruits, dairy, grains, and almost no red meat and fish. I also played a lot of sports(and I still do). I don't eat very much naturally, I guess my daily average was around 700 calories. I couldn't eat more than this amount, if I did my stomach went "tired" and I couldn't eat anything without getting acid in my mouth the other day.Now, the situation has got a little bit better. Recently, I wanted to lose a bit of weight(my mother asked me to do it, since we were going to the seaside). I went to the dietologist and she said I'm eating too little and I need to eat at least 1200 calories a day to get my body to work.So I tried it. It was very hard for me, every day I felt bloated, like my stomach was about to explode from this amount of food. Now it's a bit better. What I eat is a lot of fruits and vegetables as usual, fish and chicken as a source of protein(my mother is vegetarian and she didn't allow me to buy red meat). I still play volleyball, ride my bicycle to places where I want to go, rollerskate, and swim for at least 2 hours a day, so I'm active. The dietologist said I need to count calories I burn while doing all these sports and "eat them back", and that's what I do.But the problem is... I don't seem to lose weight. I only gain it, and very rapidly. It was the same as always(119 lbs) the last week, and now it has been only 5 days since I started gaining and it's already 136 lbs and raising. It's really strange to me. My size(US 2) didn't really change, though. Maybe I have some hormonal disorder or something? I don't have diabetes or anything like that.I don't think it's the genes, my weight was always healthy, and my parents are thin.Should I lower my intake from 1200 to my usual 700-800?Did the dietologist say something wrong?I'm not worried about the weight itself as long as it stays healthy, I just find the way and the fact I gain it very unnatural and weird.Anybody knows what is happening?Thanks!Marko, my diet is already like that :)I eat muesli with soy milk for breakfast, soup and rye crackers for lunch, rice with chicken/fish for dinner and at least 5 fruits or vegetables for snacks. Also granola bars when I get hungry while playing sports.Also, I don't want to lose weight because I think I'm fat. I don't think I'm overweight at all, and I don't think being so is a bad thing. My mother wants me to do it, we are going abroad to the seaside, to a quite luxurious resort. There might be famous people there, and she wants me to look like a "person who takes care of herself" in front of them. She has... quite peculiar views on feminine beauty, and thinks it comes in sizes US 2-3 max. She is US size 18 though, because she is very curvy(I doubt she has any fat though), and because of that is very unhappy with herself. Because of her low self-esteem, she wants me to be beautiful in her eyes. She sees herself in me, in my body and personality. So ISo I'm doing it for her, to make her happy at least by doing little things like this. She is going through hard times right now, and she possibly suffers from mild psychotic disorder, so I'm afraid to disagree with her or upset her. It's not my wishes I'm trying to make come true.

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"I'm not worried about the weight itself as long as it stays healthy," Yes. Finally someone gets it.Stop weighing yourself. Weight is not an indicator of anything. It doesn't indicate your health, or the way you look, or even how much fat is on your body. I know a lot of people are going to disagree with me on this. But I don't think weight is important at all. Especially on a day to day basis.It's water or food in the stomach. Your weight can actually very a lot from just water and food.It sounds to me like the dietologist is worried that you have an eating disorder. I hate to disagree with a specialist, but I'm going to. Your body knows when it has enough food. I've never heard of someone feeling like their full, but they need more food. That seems strange. Unless you really do have an eating disorder. But it doesn't sound like an eating disorder to me.I think you should stop counting calories, and let your body tell you how much to eat. Your eating the right food and your exercising. And based on how active you are I would say your very healthy. So I really don't understand why you should be counting calories.Maybe the dietologist sees something that I don't see.

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• you most probably have a low metabolic rate. follow my 'diet rules' and you'll achieve a great body. 1. Workout 3-5 days a week.. can be jogging, can be swimming, do any exercise. (45 minutes) 2. Drink a lot of water 3. Consume high protein food and cut all Fats and Sugars4. Minimize Carbs5. Eat 5 meals, Small meals a day.. to keep metabolism up. follow my diet: breakfast: 3-4 spoons of oats + skimmed milk + 3 egg whites. snack: A fruit (can be an apple or anything you want) + (optional: 2 Omega 3 pills, or 10-15 almonds)lunch: meat/chicken/fish + steamed rice (not too much) + salad or veggies. 2nd snack: can be another fruit or a juice. dinner: consume anything that has low calories such as skimmed milk or salad, or yogurt. good luck
• All I can say is if you are eating more calories than before then of course you're going to put weight on. I'd cut it back down.136 for your height is too much already.
• Nobody gains 17 pounds of fat in 5 days. You put on water weight. Stop weighing yourself and keep eating a decent amount of food. Do not try to lose weight. A size 2 at 5'3 is by no means overweight/fat. In fact that's pretty small. Focus on eating enough food, eating the right foods, being active and being healthy.

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Can I lose 50 lbs in a year?

If I eat healthy, 1400 calories Monday-Saturday and walk and burn 300 calories those days. Then eat normal on Sunday. Not over eat, but just eat without dieting on Sunday. Since none of you know me, I''ll share my weight which is 210 lbs, and I''m a 16 yr old female. 5 foot 9. Can I lose 50 lbs by next February?

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You should eat healthy on your cheat day or you''re just going to fall back into bad habits. You have to keep up this way of eating (not the cal restriction but healthy eating) for the rest of your life if you want to keep the weight off. Tempting yourself with a cheat day where you eat unhealthy is just going sabotage your efforts. Instead learn to enjoy "treats" in moderation and how to fit them in with a 80-90% healthy diet. Then you can have them any time of the week but learn to limit yourself.

You should probably be eating a bit more. I eat 1400 cals and am losing weight but I''m a lot smaller than you. 5''2, starting weight 165 and current weight 115 lbs. 1400 is likely not enough for cals for your weight and height and you will lose too quickly and run risks of plateauing (weight loss stand offs). I lost 50 lbs in 7 months on that amount. You should be eating in a range of 1600-2000. Then reassess once you lose weight.

• true hons yes
• Yes Ma''am You Can : )
• Because you''re 16, you should probably talk to your doctor about losing weight. She or he will know what would be the best way for you to lose weight! But from experience, Weight Watchers (YES Weight Watchers!) is extremely helpful. I''ve been on their program, and have lost 16 pounds in 4 months. Plus, exercising daily and drinking tons of water helps too. Good luck!
• You can do it in half a year if you also add real workouts in. Walking is not a workout. Its something healthy, normal, active people do and you should aim between 3-5 every single day. I guess you could just focus on getting to 5 miles before you add in tougher workouts. After you are capable of that and have lost more weight, do a program like insanity. You will drop a ton of weight like that.
  
  Indulging in a cheat day once a week is fine. It keeps your metabolism going. Just don''t go overboard on your ONE cheat day. Make sure its only a cheat meal and a cheat desert or something. Also control yourself to return back to your diet the rest of the 6 days of the week.
  
  You will lose 50 or more lbs like this in less than a year.
• It will be hard to lose 50 lbs in a year but if would be better to concentate on just losing 10 lbs at a time.

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How can I loose at least five pounds in a week?

I need specific exercises and diet tips. I am losing weight in a group so details are really helpful. Thanks so much!

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You can''t. If you did, it''s water weight. You cant lose five pounds to be skinny, you have to have your mind on being HEALTHY there''s a difference. Much to your surprise, you actually have to eat to lose weight. Without the proper macromolecules, you wont have enough energy to function, making you lazier. At the same time, you cant eat oily foods. Think HEALTHY like Protein in eggs, and Sugar in fruits. Then get nutrients from vegetables and you''re a ok. Try staying at a 1500 or better 1200 calorie diet WITH proper nutrients.
If you want, you can do pilates, or Blogilates on youtube! My friend introduced me to it and it''s SUPER fun to work out with! It makes you feel healthy and makes you sore if you work. (If you''re sore after a work out, that means you''re still burning calories!)
You can lose about 10 pounds in a month and 1-2 in a week, excluding water weight. 5 pounds is unhealthy to lose in a week!

• Use the AAA method: aids, amputation, abortion
• When I ate 1000 calories a day I lost 3lb in the first 3 days and then 2lb in the next 4 days. So I would say 1000 calories per day with sufficient exercise :) hope this helps x
• http://www.myfitnesspal.com/tools/bmr-calculator
• its not healthy to lose more than 2 pounds a week

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