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Re: getting fit without loosing weight
Posted by 'DavyBoy' on 08 Jul 2010 @ 08:53

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DavyBoyJoined: July 2005
Total Posts: 1
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I would recommend a regime that is a mix of upper body weight training and stressed cardiovascular.

Spend two hours in the gym, twice a week. Leave at least one day's gap between the days.

Begin with a warm up - 5 minutes light rowing.

Spend around an hour on the weights focusing on the following exercises on day 1 :
- Shoulder press
- Chest press
- Bench press
- Tricep extension

Spend around an hour on the weights focusing on the following exercises on day 2 :
- Lat pulldown [inner and outter]
- Bicep curls [machine, free weights and cables]

Build the weights up and go as heavy as you can and as slowly as you can. Remember high reps of light weight is not great for building bulk.

Note I've got the workout arranged around different muscle groups on the different days. That will allow each muscle group around one full week to recover and its during the recovery time that they actually bulk out.

Spend the final hour on both days on stressed lower body cardio.
- 25 minutes on the cross trainer
- 25 minutes on the bike.
Again, use a relatively high resistance setting and don't worry too much about high speed. This will give you relatively good bulk but will also get your heart going as well.

Intersperse the two hours with around 10 minutes of sit-ups. If you can, stick your feet under two dumbells and put a flat weight on your chest as you're doing them. Go for a small number of reps and use slow movements.

Good luck ! I hope it goes well for you.

Message Thread:

getting fit without loosing weight by 'mattkart' (07 Jul 2010 @ 21:31)

Re: getting fit without loosing weight by 'John' (07 Jul 2010 @ 21:33)

Re: getting fit without loosing weight by 'kelvyn' (07 Jul 2010 @ 21:35)

Re: getting fit without loosing weight by 'Jonnytkm27' (07 Jul 2010 @ 21:45)

Re: getting fit without loosing weight by 'harvinsurrey' (07 Jul 2010 @ 22:13)

Re: getting fit without loosing weight by 'ijsjs' (07 Jul 2010 @ 23:20)

Re: getting fit without loosing weight by 'harvinsurrey' (08 Jul 2010 @ 17:16)

Re: getting fit without loosing weight by 'DavyBoy' << You are here!

Re: Muslce - calorie burn by 'jfracing' (08 Jul 2010 @ 13:02)

Re: getting fit without losing weight by 'speed999' (09 Jul 2010 @ 19:52)

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