We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

workout suggestion

amtbhatnagar
amtbhatnagar Posts: 94 Member
edited February 1 in Fitness and Exercise
hello ,

I am 5'6 male
Weight before 2 month 89Kg
weight now -86.5 Kg
Target 70Kg

have been doing below work out routine with calorie intake target of no more than 2000 calories a day .Just want thoughts on my workout regime , I am looking to reduce my belly fat .

1)running 4 Miles on thread mill (atleast 4 times a week . )
2) Rowing 2 miles . (at least 4 times a week . )

Please suggest if I am on right track

Replies

  • mikejholmes
    mikejholmes Posts: 291 Member
    That regimen will have you lose weight, from all over, and include muscle loss.
    I would try to lift heavy 3X a week so you will lose fat more than muscle. You'll see some VERY fast results if you do it that way.
    Look into Starting Strength for technique and a routine.
    Or even StrongLifts for a routine -- but I much prefer Starting Strength, for a much better analysis and explanation of technique. You can find info on YouTube or Vimeo as well.
  • AJ_G
    AJ_G Posts: 4,158 Member
    It completely depends on your goals. If your goal is to be in great cardiovascular shape and be able to run marathons etc, then that might be a good path. If your goal is to have a low body fat percentage, but be strong and muscular, then you want fat loss with minimal muscle loss, and the best way to go about that is heavy lifting and high protein intake.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Why no strength training? Adding in some weights will help retain muscle and increase the percentage of fat that is lost as you lose weight.

    Regardless, as long as your are in a calorie deficit you'll lose weight. If you stick with it long enough, eventually it'll come off your belly.
  • amtbhatnagar
    amtbhatnagar Posts: 94 Member
    hello All ,

    Thanks for detailed reply few things , actully i was reuctant to start weights at gym bcz I have perception that I might gain more wieight when I stop work out .Also my chest is bit heavy it is not in proper shape so was bit scared if I do weights it might be more bad . I have attached pics below . Would really appreciate any guidance or thoughts .
    Again my current stats are
    Age 32
    Sex Male
    Height 5'6
    current weight 86.5
    body fat mass - 31.5kg


    20130810_111540_zps97e1e22d.jpg
    20130810_111220_zps1eaa7be0.jpg
  • mikejholmes
    mikejholmes Posts: 291 Member
    You can't really gain weight from lifting weights.
    Well, you gain a bit of water weight, right at first, but that's temporary.

    It is 100% about calories in vs. calories out. If you run on the treadmill, and burn X calories, and then stop that, you ALSO have to take X calories off your diet, or you'll gain weight.

    Also, someone should have mentioned that you can't spot reduce fat. The fat will come off where it wants to, and there is nothing you can do about it.

    I'm not sure what you mean about your chest being a bit heavy and not in proper shape? To me, I want my chest to be BIG, as long as it's all muscle. And that comes from lifting weights.

    If, as you stated, your main goal is to lose fat without losing muscle, the best thing to do is lift, and have a reasonable calorie deficit.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Thanks for detailed reply few things , actully i was reuctant to start weights at gym bcz I have perception that I might gain more wieight when I stop work out .Also my chest is bit heavy it is not in proper shape so was bit scared if I do weights it might be more bad . I have attached pics below . Would really appreciate any guidance or thoughts .
    Again my current stats are

    Change your mentality...

    Use diet to control your weight (gain, lose, or maintain). Use exercise to improve overall health, get stronger/faster, and change how you look.
This discussion has been closed.

Categories