markr1963

One of the best sports for shifting calories is squash. 1 hour full on will move over a 1000calories. You have to be half decent at it though.
Interval training is effective; either same load, varying speed or vice versa.
+1 for boxing training
Spinning classes are upwards of 800 cals/hr
Rowing is one of the more complete workouts.

At the end of it all, it's all about balance. So long as calorific input =< output, all's good.

Snazy

Sounds like you are doing a circuit daily.
Have you thought about breaking the routine down to hit certain groups for each day?
I guess for what you are after circuit might be the best way, but make sure you mix it up a bit and keep it varied to keep it working.

RoShamBo

iTrader: (1)

Remember 1lb of fat = 3500 calories, therefore if you cut 500 calories from your daily intake you will lose around 1lb of fat per week (7x500=3500)
Doesn't sound a lot, but when I combined that with cycling, rowing, jogging etc 4-5 times a week I was losing around 2lbs a week, or around a stone every 2 months.

I have lost 4 stone in total (15stone now down to 11 stone) and the only down side is that I had to throw away all my clothes and start again. Expensive but a nice feeling !

If you want to tone then bodybuilding.com is an excellent site with routines and diet advice for whatever you want to achieve.

RoShamBo

iTrader: (1)

Hey I just noticed that I have been using this site for 10 years !!

markr1963

@RSB

Congrats on your anniversary

Out of curiosity, how tall are you?

ronjeramy

iTrader: (1)

That's just one days routine it varies day to day though some exercises are repeated, like bench press and squats.

Jamie

100 press ups 5 am every morning like me keeps you fit









hola Rj

stevebt

iTrader: (8)

When I used to fight I used to have an obssesion of weighing myself all the time, I think every person who needs to get to specific weighs do anyhoos I always noticed my weight was the lightest on sunday morning and my weight could vary 7lbs in any given day of the week. The idea of just cutting out 500calories doesn't seem to cut it, plus he will have to go mental with a calorie chart for all the stuff he eats which can be a bit of a pain as I have done all that stuff before. Nothing beats proper cardio work where you get a proper sweat on for getting into shape

LG John

13st at 6-foot is fine; I'm jealous

That weight circuit above will be best for toning muscle. I'd recommend trying a strength program for 12 weeks to give your system a little shock. I personally have been doing stronglifts 5x5 for two cycles (6 months approx) and have been really impressed with the strength gains. Remember, I've made those gains on a calories deficient diet; I can't imagine what I'd have been like if I was banging home the calories, protein and perhaps some supplementation.

I'm now 95kg and when I started I could hardly squat 40kg without trembling (legs hadn't been worked in years!!). The other day I nailed 5 sets of 5 reps at 115kg but I got pinned by 117.5kg today. Ah well, I'll get it next time.

Stronglifts only requires around 45-60mins three times a week so you could swap out two of your 5 'work-out' days for some high-intensity cardio. Something like boxing would be ideal as it won't pound on your legs too hard and that's good because stronglifts will basically kick the cr@p out of them

Another reason I like stronglifts is that it's built around heavy, hard, compound movements. The core exercises are:

- Squat
- Deadlift
- Bench Press
- Inverted Row
- Pull up (not pull down, use your body weight)
- Press up
- Over-head Press

Most of those exercise (especially squat and deadlift) work a ton of muscles all at the same time.

ronjeramy

iTrader: (1)

Yeah the squats are a killer I used to be able to do 120kg+. I did my first set in years the other week at 90kg thinking I'd be ok with it, did one set ok, prob not as low as I should squated, and felt my hamstring so stopped. I'm now doing 60kg, going low and finding it about right, though I got a sweat on

Hola Mr Jamie