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Question
Posted by: Nick | 2004/10/16

building

Hi im 19yr old male
I have been over weight for quiet awhile now and i want to loose weight. I have lost weight and gained it more back. I want to start body building will this make me loose weight. I have no idea how to start could u please advice me
Thanks

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Our expert says:
Expert ImageBodybuilding

Nick,

Here is a beginner's program for you to follow:

BEGINNER’S GYM PROGRAM

Day 1 & 4 (Mon & Thurs)
Chest:
DB/BB bench press – 5 sets of 12, 10, 8, 6, 12
SS
DB flys – 1 set of 12 reps

Shoulders:
Seated DB press – 5 sets of 12, 10, 8, 6, 12
SS
DB lateral raises – 1 set of 12 reps

Triceps:
Seated overhead DB extension – 5 sets of 12, 10, 8, 6, 12
SS
Tricep press down – 1 set of 12 reps

Abs:
Crunches – 3 sets of 15 or max
Hanging leg raises – 3 sets of 15 or max

Day 2 & 5 (Tues & Fri)
Biceps:
Seated alt DB curls – 5 sets of 12, 10, 8, 6, 12
SS
Standing EZ bar curls – 1 set of 12 reps

Back:
Lat pull down – 5 sets of 12, 10, 8, 6, 12
SS
T-Bar rows – 1 set of 12 reps

Legs:
Quads:
Leg press 5 sets of 12, 10, 8, 6, 12

Hamstrings:
Leg curls 5 sets of 12, 10, 8, 6, 12

Calves:
Standing calf raises 5 sets of 15, 12, 10, 8, 15


Cardio Program (20 mins)-Optional for later (Wed & Sat)

Cycling:

• Start on level 4 for two minutes
• Move up to level 5 minute 3
• “ “ “ 6 “ 4
• “ “ “ 7 “ 5
• “ “ “ 8 “ 6
• Back to level 5 minute 7
• Move up to level 6 minute 8
• Repeat this process another 3 times
• The last 2 minutes take it down to level 3 and ride relaxed for those two minutes
• This should give you a total of 20 minutes of cardio

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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