Alright, i need to shape up. Both lose weight and gain muscle. The only equipment i have available to me right now is a gym bike and standart weights (foot-long stick with two donuts on each side - 2x5lb +2x2.5lb). I want to make the most of what i have because i don't have the room for any bulky machinery. Nor the time to go to the gym. So first things first: if i were to spend an hour a day on the bike, what would be the best way to spend it? 10 minutes at a time? 20 minutes at a time? As for the weights, what would be some good exercises to do with them? And should i use the full 15lbs (or more?) or bring them down to 10lbs? Also, if there is any effective exercise equipment that doesn't cost a fortune or take up too much room, what is it?
Need workout advice
- Thread starter d1abolic
- Start date
Spend 40 minutes running, 10 minutes stretching, 10 minutes lifting. Thats what I would do with an hour.
I just got back from an 80 minute run and I'm dead tired. 50 degree temps, I could barely move my thumbs when I got back. *pair of basketball shorts, Nike dri-fit running shirt, ankle socks*.
Before that, I spent a quick 5 minutes to warm up and a little stretch. After the grabbed a quick gulp and went on a cooldown for 10 minutes. 15 minutes of stretching, then I grabbed another gulp. After that, 3 sets of 20 pushups, 5 pullups, 3 sets of 30 situps, and 2 sets of 10 of those thingies where you're laying straight and you bring your legs up into the air. Big pains in the abbs. I kinda stay away from lifting, I'm a skinny guy so I take the easy way out, look cut.
You need more then an hour to both lose weight and gain muscle. Of course, I have no real experience. 4 years track and field, 3 years cross country in high school. I just know how to get in shape.
I just got back from an 80 minute run and I'm dead tired. 50 degree temps, I could barely move my thumbs when I got back. *pair of basketball shorts, Nike dri-fit running shirt, ankle socks*.
Before that, I spent a quick 5 minutes to warm up and a little stretch. After the grabbed a quick gulp and went on a cooldown for 10 minutes. 15 minutes of stretching, then I grabbed another gulp. After that, 3 sets of 20 pushups, 5 pullups, 3 sets of 30 situps, and 2 sets of 10 of those thingies where you're laying straight and you bring your legs up into the air. Big pains in the abbs. I kinda stay away from lifting, I'm a skinny guy so I take the easy way out, look cut.
You need more then an hour to both lose weight and gain muscle. Of course, I have no real experience. 4 years track and field, 3 years cross country in high school. I just know how to get in shape.
You can build a fairly effective home gym with some simple equiptment. Get a bench(just a bench, doesnt have to be a bench press bench), a barbell, a set of dumbbells with removable weights, and a bunch of weight plates. If you're so inclined, get a easy curl bar, but the easy curl bar is a luxury and you can do most with dumbbells.
That said, visit a site like Exrx and get some exercises you like that you can do with simple free weights and build around that. The key is to split it up.
A sample week would be like
Monday: Chest, Back, Abs
Tuesday: Bike, but instead of an hour, do 20 minutes of high intensity and that will suffice pretty well, but it has to be high intensity intervals. You can pedal VERY hard for a minute, then light for a minute, and so on.
Wednesday: Shoulders, Biceps, Triceps
Thurs: Bike, high intensity again
Friday: Quads, Hamstrings, Calves, Glutes(optional)
Saturday: Bike, High intensity
Sunday: rest
You can mix this around, but always give yourself rest between lifting, because remember, muscle is built while resting, not while working out. Muscle under the flab also accelerates metabolism, so building muscle is very important too. Hours and hours of cardio is NOT necessary.
That said, visit a site like Exrx and get some exercises you like that you can do with simple free weights and build around that. The key is to split it up.
A sample week would be like
Monday: Chest, Back, Abs
Tuesday: Bike, but instead of an hour, do 20 minutes of high intensity and that will suffice pretty well, but it has to be high intensity intervals. You can pedal VERY hard for a minute, then light for a minute, and so on.
Wednesday: Shoulders, Biceps, Triceps
Thurs: Bike, high intensity again
Friday: Quads, Hamstrings, Calves, Glutes(optional)
Saturday: Bike, High intensity
Sunday: rest
You can mix this around, but always give yourself rest between lifting, because remember, muscle is built while resting, not while working out. Muscle under the flab also accelerates metabolism, so building muscle is very important too. Hours and hours of cardio is NOT necessary.
Look in the paper get a cheap weight set for less than 50 bucks.
With that much biking it is going to bearly impossible to gain muscle without anabolic steroids. I'd break them up into 3 20 minute rides.
Lift weights for about 30 minutes, do compund exercises like squats, deadlifts, bench and cleans. Those work many muscles groups per exercise.
Lift hard and fast, rest less than minute between sets.
Eat and rest, alot. Much more than you think, or you'll end up losing muscle and keeping more fat than you want to. If you dont rest, you'll get sick and lose any gains you had.
If it was me, I'd lift three days a week and bike three days. The goal would be to put on muscle, which burns calories. If you lose some fat in the process, great. It's the muscle that is going to help you get the fat off and keep it off. Too much dieting or aerobics and you are going downhill, you wont have enough muscle to burn the fat off no matter how hard you exercise. If you dont believe me, go to a gym and look at the gym bunnines that are 90 pounds and still have fat on their tiny legs.
My opinion, worth what you paid for it.
With that much biking it is going to bearly impossible to gain muscle without anabolic steroids. I'd break them up into 3 20 minute rides.
Lift weights for about 30 minutes, do compund exercises like squats, deadlifts, bench and cleans. Those work many muscles groups per exercise.
Lift hard and fast, rest less than minute between sets.
Eat and rest, alot. Much more than you think, or you'll end up losing muscle and keeping more fat than you want to. If you dont rest, you'll get sick and lose any gains you had.
If it was me, I'd lift three days a week and bike three days. The goal would be to put on muscle, which burns calories. If you lose some fat in the process, great. It's the muscle that is going to help you get the fat off and keep it off. Too much dieting or aerobics and you are going downhill, you wont have enough muscle to burn the fat off no matter how hard you exercise. If you dont believe me, go to a gym and look at the gym bunnines that are 90 pounds and still have fat on their tiny legs.
My opinion, worth what you paid for it.
<< I could lose weight first, then gain muscle. Whatever works. It's the end result that matters
>>I find doing both at the same time works for me...
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