JPerry
New Member
I will post what I ususally do at Golds 3-4 times a week depending on work schedule. Lets see some others also.
STRETCH!!!!!! Stretching prepares the muscles and loosens them up so they can tear and get bigger.
1.) I start by usually running 2 miles (start smaller if you are heavier) at a 9:00 pace. On most treatmills that is about a 6.2-6.5 pace. You should be sweaty, but not sweating heavily.
2.) I go to abs next. Basic crunches, hyperextensions, and leg lifts. Leg lifts better the lower section of abs more then any excercise i've done. Lay down and lift up your legs 6 inches off the ground, hold for 5 seconds, spread them apart for 5 seconds, close them for 5 seconds and then release. Also, a good excercise for the love handles is as follows. Get in a crunch postion, but make sure your legs are propped up with something (bench, bed, ect.). Go up into a crunch and punch from side to side 25 times, not 25 on each side. Then go down and repeat doing 24, and so on until you have no more left.
3.) After this I just work on my tricepts and bicepts for cutness. I do hammer curls for forearms and bicepts, and 21's. For people who dont know what 21's are, 7 reps going halfway up, 7 going from halfway to a full curl, and 7 doing the actual full curl. For tricepts I do a closed grip bench press with 60 pounds in sets of 25. Also, I do the tricept push downs. A good excercise to get the fat from under your arms is to lay on a bench and take a barbell with both hands and let it fall over your head, then push it back up so its parrallel with your neck.
This might be different for others, but this is just mine. I use to lose weight, in a month I have went from 210 to 170, and am starting to see my pack again. Hope this helped.
STRETCH!!!!!! Stretching prepares the muscles and loosens them up so they can tear and get bigger.
1.) I start by usually running 2 miles (start smaller if you are heavier) at a 9:00 pace. On most treatmills that is about a 6.2-6.5 pace. You should be sweaty, but not sweating heavily.
2.) I go to abs next. Basic crunches, hyperextensions, and leg lifts. Leg lifts better the lower section of abs more then any excercise i've done. Lay down and lift up your legs 6 inches off the ground, hold for 5 seconds, spread them apart for 5 seconds, close them for 5 seconds and then release. Also, a good excercise for the love handles is as follows. Get in a crunch postion, but make sure your legs are propped up with something (bench, bed, ect.). Go up into a crunch and punch from side to side 25 times, not 25 on each side. Then go down and repeat doing 24, and so on until you have no more left.
3.) After this I just work on my tricepts and bicepts for cutness. I do hammer curls for forearms and bicepts, and 21's. For people who dont know what 21's are, 7 reps going halfway up, 7 going from halfway to a full curl, and 7 doing the actual full curl. For tricepts I do a closed grip bench press with 60 pounds in sets of 25. Also, I do the tricept push downs. A good excercise to get the fat from under your arms is to lay on a bench and take a barbell with both hands and let it fall over your head, then push it back up so its parrallel with your neck.
This might be different for others, but this is just mine. I use to lose weight, in a month I have went from 210 to 170, and am starting to see my pack again. Hope this helped.
