like the title says keep the weights and the running. do weights one to two times a week fewer sets more reps like 1 set 15 reps or 2 sets 12 reps...I'll attach my coach's weight lifting routine below. also, i know that men's fitness typically has a fat-loss workout in their magazine every month--i have one i continue to use when i need a really quick workout--so it may be worth checking out.
as for meals...smaller portions more times a say. here is my way of doing this. get a Rubbermaid or gladware sandwich box, or small container and use that to measure what one meal should look like (dinner can be a little larger but not extreme). if it exceeds the size of the box--it is too much. also, have one day (or meal depending on your willpower)a week where you can what you want. remember than many low-fat snacks/ meals are more then one serving per container. a 20 ounce bottle of diet coke is actually 2 servings--diet coke is bad example since it has 0 calories but you get the idea.the work out:
Weight Lifting Exercises
Push-ups & Crunches (30 reps total push-ups and up to 90 reps abs per workout)
Dumbbell Bench Press
Shoulder Press
Triceps Pushdown Extensions
Lat Pull Down
Arm Curls
Leg Curls
Leg Extensions
Squats
Back Extensions
Hip Flexors (adduction and abduction)
Jogging with Dumbbells (see comments!)
Claw Drill with Dumbbells
Push-ups
Crunches
ALSO: are you going to take before and after pictures like all the infomercials? i suggest the one with the fat-pants held out to the side.
3 comments:
11) Dumbbells Exercises
a. Jogging with Dumbbells
Muscles Worked: Strengthens all running muscles/ posture
Position: Stand in front of a mirror. Feet planted firmly, should width apart. Hold dumbbells with arms at 90 degrees. Focus on good posture, tighten core muscles in back and stomach.
Start: Jog in place: vary 20 seconds easy, 20 sec simulate sprinting. Lower body remains stable, arms swing freely. Vary pace for 2-3 min.
Finish: Arms should drive past the hip, remaining at a 90 degree angle. Momentum will drive arms forward.
b. Claw Drill with Dumbells
Muscles Worked: Hip Flexors, Glutes and legs
Position: Stand with thigh parallel to the ground, knee at 90 degree angle, foot flexed. Rest dumbbell on thigh close to the knee, balance using your hand.
Start: Step up one foot at a time, drive foot back, pawing at the ground, in the running motion. Powerful and quick.
Finish: Bring foot up to starting, with foot flexed. Repeat. Switch legs.
Tip: You may wish to alternate the foot that leads. Stand farther from the bench to emphasize the glutes. Stand closer to the bench to emphasize the quadriceps
Crage,
Outstanding advice my friend. Thanks for taking the time to pass on your expertise. I do not feel like I lack for determination nearly as much as I lack for info about what to be doing with regards to working out and eating. I will put your info to good use.
Sadly, I do not have any fat pants to hold out, but I could stretch out the sides of the blue "big boy" jacket. Hopefully, it will make you feel good to know that at this time of year I wear it nearly everyday.
Doost
i'm going to look for a pair of fat-pants and try to photograph it. it will be like jared from subway!
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