357mag

First off I'm not interested in becoming a bodybuilder or gaining lots of defined muscle. What I really want to do is burn some fat off and lose about 13 pounds. You should also know that I really don't like lifting weights. I find the feeling ugly. I'm currently swimming and riding the bike. But I must admit there are benefits by including some form of weight training in a weight loss routine. After doing some reading on the net about it I'm kind of leaning toward a three day a week routine, where each day (M-W-F) you excersise your entire body, upper and lower. The reason I kind of like that idea is I won't have to lift weights 2 days in a row or be in the weight room 4 days a week. I also read that for beginners you should just do one excersise per muscle. That would mean one bicep excersise, one tricep excersise, one chest excersise, etc. But I don't know if that is correct and maybe I should try to do 2 excersises per muscle. And for reps is about 10 reps and about 3 sets right? What do ya think?

Rich46yo

I think as time goes by your going to notice weight training is even more important to" general health/fat & weight loss "as cardio-training is. Wether you want to be a BB or not is irrelevant. You can never have to much muscle. Whatever regimen you go on dont underestimate how important strength training is, and dont ever start anything with "I dont like it" or other such negative thoughts.

Strength training can change your life. You see your goal now go and get it............................Rich

"Death to Tyrants"!

KarlW

Fair enough. But remember we are all bodybuilders in some way. As soon as you make a desicion to alter your body you are building it.

OK so there's your goal!

Just as I don't particularly like doing cardio, but there you go.



Perfect

As much as I like lifting I agree with you on this one. Time away from the gym just makes me more hungry.

If your'e going to do a full body workout 3 times a week then I would do
about 4 sets (2 different exercises) for large muscles/body parts (chest/back/thighs) and 1-2 sets for smaller body parts (Bi's/tri's/delts)
and yes about 10 reps is fine.

Cowpimp has posted a full body routine on here somewhere that is very good.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Squaggleboggin

I've tried full-body routines three times a week in the past, and a couple years ago it seemed to work great for me. However, I stopped weight training and when I started again a couple months ago, I found it to be much less effective. So go ahead and give it a try, but if you don't feel satisfied with your results, the important thing to remember is that you can always change your routine to fit you. Oh, and I also think swimming is an excellent idea for weight loss, as is bike riding. You could also try walking at a fast pace as walking has more benefits than any other existing exercise IMHO.

CowPimp

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

Try that one out.

The only time it's bad to feel the burn is when you're peeing...

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357mag

You did not say how many excersises to do for small body parts so I will assume two excersises for large body parts and just one excersise for the small ones.

KarlW

What small body parts?

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

PreMier

He didnt list 'small bodyparts' because there are none in that routine. Do the routine as written.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.