[darker than black]

hey ya:

I weigh like 175, something like that, I'm 6 feet, something like that. I wanna get into shape by the end of this summer break, that's 1 1/2 months left. I go for a 1 1/2 h workout every second day, but so far I don't really see a difference, except that I can lift heavier weights for a longer period. I'm kind of chubby, any tips on what kind of workout I should do to get into shape by the end of this summer?

[Thao]

Hm, if you want to lose the chubbiness I suggest doing cardio. Try mixing strength (lifting weights ect) with cardio (biking/running/jogging/skipping or whatever gets your heart rate up) if you haven't already done so. How long have you been working out for? It's hard to tell when it's still early.

Anyway, wish you luck!


-- Thao

[chaoscode37]

try getting TurboJam here
i hear it burns great calories

[nara jjang]

set a set schedule...and what are u trying to do? get a bigger build or get skinnier...if you want to get skinnier you should do more cardio like running the tread mill or cycling...but if you want to get bigger lift every day...
here is a schedule i run on it might help
day1 routine:
back and bi's
cardio and abs

day2 routine:
chest and legs
cardio and abs

day 3 routine:
shoulders and tri's
cardio and abs

and then i do the routines over again i rest on the sundays so i usually do six days a week...
your showing improvement and building muscle mass if you can lift heavier and longer...

[siliconrex]

You should do chest and arm workouts in the same day or at least 48 hours apart. So says my brother's exercise book.

[aaandy]

what% bodyfat are you?

you need to cut first and then bulk. you are not going to be building muscle on a calorie deficit.

[happymunkee]

Well obviously you are improving. You can lift heavier weights and can feel the difference, so you are building up muscles.

However, you noted that you are chubby. To get your muscles to show, you have to burn off the fat that's covering your muscles.
For example, like everybody has a 6-pack, but not everyone is "unfat" (lol) enough to display them.


To burn them...you have to do lots of cardio = run

not like 15 minutes running, but maybe 30-60 minutes so you are burning stored energy

[joechoe]

what matters isn't how long you workout for, but how intense you're working out.

a person will burn much more fat/see way better results if they work out very hard for 45 minutes than someone who just does 4 sets in an hour and a half.

[MarineGreen]

research the tabata protocol for your cardio and get a jump rope or do some road work.

[(0.o) Jane (o.0)]

if your working out alone, its not advised that you work out for more then an hour cause of muscle fatigue, but eh an hour an a half is perfectly fine.
guessing from what you've posted i believe you should be doing more cardio like everyone else posted above me, but you need to push yourself to get a better burn, thus burning off more fat.
if you gonna combined weight lifting then all the better, you'll build muscle mass, BUT you NEED to hit the track, treadmill, something thats keeping your heart rate up there and making you sweat.
now im sure you wanna focus more on losing your fat.
focus mostly on cardio
here is what i would advise:
- at least 30-45 min of running on the treadmill at a constent speed
- 30 min of working out, whatever muscles you are focusing on
- you wont need to work out your legs much, cause the running will work them out

- now if your just started running/ cardio, im sure it'll be hard to go for a long time at a constent speed. dont worry! start off running for 10 min one day, then maybe the next 15 min if you want to push yourself. ADVISED: listen to music when running, me and many others found it to keep you going for longer one time i ran for like 10 min, got bored and lazy and said enough im done. next day brought my cd player ( i know how lame, i got an ipod now) and listened to my custom kpop cd. ran for 30 min. when you feel like you cant go much more, PUSH PUSH PUSH! its worth it in the end

dang long post!!

[kinein]

Clean up your nutrition.
* Cut out junk food, regular soda, sweets
Lots of Water, Green Vegetables, Protein

*complex carbohydrates if at all during the day
Oatmeal, Whole Grain (not processed), Brown Rice

Bear in mind that as your daily cycle winds down (waking -> sleep) your body will have more and more difficulty utilizing carbs, therefore they will funnel towards fat stores. You basically have to earn your carbs, and if you feel your chubby, you probably dont need most the carbs your intaking.

After lifting weights you want that simple carbohydrate.
White Rice, Banana, Potato - stuff like that. Google simple carbohydrates for alternatives
* Within an hour of finishing your workout you want to get a ample amount of Protein and Simple Carbohydrates in because thats the max window of opportunity when your body will be most effective at funneling the nutrients gathered from your feeding as pieces to your muscle puzzle! ;p

Myth-Buster : You can build muscle while losing fat. (This is not easy. Therefore the myth continues.)
** But that may require either supervision, experience, and application of knowledge outside your level.
** This would require actually adhering to a diet ( eating habits ) that promote your health, such as staying hydrated, eating a lot more vegetables, fruits, and protein sources, tofu, soy, chicken, shrimp, steak, tuna, salmon, etc
** Along with proper consistent weight training & cardio to complement your eating and training.

If you have chicken thighs, yes please do workout your legs. I've seen quite a few muscular guys that have huge upper bodies but mike tyson legs and toothpick calves. The contrast is not enjoyable to watch. Kind of like that gorgeous girl in need of braces.

One thing to note is that Squats or even Leg Press will help boost growth hormone, which in turn will help you gain muscle faster and increase fat-loss. As a beginner you could just work with light leg pressing and once a week combined with the leg machines that you see a lot of girls use.

Compound lifts over Isolation based on Jane's parameters which I tend to agree with will help maximize the benefits of your 1 1/2 month deadline.