Workout advice wanted.....

[Nutdotnet]

So I am thinking I need to start working out. I am a little heavy right now (just have a gut) and would like to get rid of it and bulk-up a little bit. I weigh around 190 right now and I would like to weigh around 190-200 but without the gut and be a little more muscular.

My plan is to go three days a week (Wed., Fri., Sun.) and workout for at least an hour. Is this enough?

Just wondering what kind of exercises I should be doing to go for what I want done? Is there any sort of supplements or drinks that I should look into?

Thanks for any advice in advance!

 

[geekybear]

forget supplements and drinks. you're going to need to burn off the gut with 20-30 minutes of cardio before lifting weights. after the cardio, go do situps until you feel like your stomach is on fire. make sure you work those obliques to get rid of the "love handles" and concentrate on the exercises that will bulk up the areas you want enlarged. if you work the large muscles (bench pressing, leg press, leg extension, squatting), you'll burn more fat, which will help get rid of the gut

 

[ojai00]

You can also do what I did (though not recommened)...I just cut down on my meals. I didn't eat that much when I had a little belly, and no it's pretty much gone. Like geekybear said, do some cardio to burn some fat. Real food is better than supplements, so if you can get your nutritional intake from regular food, avoid the supplements. I took them, and I really didn't see any difference. If you want to get more muscular, the general rule is to intake the amount of protein equal to your weight (190-200g in your case). Benchpress, tricep extensions, bicep curls, lat pulldowns are good for your upper body. Squats, leg extensions, leg press, calf press, are good for your lower body. Hope this helps, and good luck in this endeavour. Remember, don't do it sporatically...try to stick to a regimen.

 

[keystroker]

i say you do cardio as fast and hard as you can! do your situps and leg lifts to work your abs. I mean its obivious what you need to do, you have to make yourself do it though .

 

[KokomoGST]

geekybear's advice is good stuff...
more stuff might be to try to keep your heart rate up at an optimum calorie burning level (easy to look up, based on age & weight) while doing your weight work. This will help make the most of your time.

You wanna make sure you eat right and not pack in the junk because you're workin out. I personally do a protein drink right after I work out. But if you already get enough protein, a gatorade or a high carb snack will help your muscles not eat at themselves. About the actual exercises, keep your reps relatively high for each set... start with 15+ to tone up your physique then bring it gradually down to about 10 when you finally wanna add some mass.

It's a good idea to work the secondary muscles of those large muscle exercises to really work them out. You can also try supersetting (going directly from exercise to exercise working the same muscles). I also like to work my muscles to exhaustion by going down on weight on the last set after doing a few at the normal weight steadily dropping the weight till tired (still on same set) until I can barely lift a feather. Should feel incredibly pumped after that...

 

[Nutdotnet]

I don't have a problem making myself do it.......especially now (woman).

Nevertheless, is doing it 3 times a week enough? Is an hour enough?

Thanks again!

 

[keystroker]

KokomoGST
i disagree i think starting at a higher weight and moving up works you harder and thus exhuasting your muscles and by what you say going lower on the weights wouldn't be as hard of a workout?

 

[keystroker]

an hour is a good workout i would say thats avg.

 

[Nutdotnet]

What foods or types of foods should I stay away from? Should I eat more protein?

I am going to have to start slow on my cardio I think, been smokin off and on for over six years, just quit for good two weeks ago. Feels great too!

Totally confused on all this stuff.....hehe