What exercise plan should i follow now?

Alexsuper
Alexsuper Posts: 2
in Fitness and Exercise
I started going to the gym since last 4 months. I am 5' 6.5'' and i used to weigh 175 back then.
At least for last 10 years i used to skip breakfast, have small lunch and very huge dinner.. So i guess i had very bad metabolism and had huge belly and love handles too.
Since my belly fat and love handles were my biggest problem so i was focussing more on Cardio on the gym. I started running in treadmill from half mile and in elliptrical for 30 min and started changing my food intake eating breakfast, lunch and small dinner and calculating calorie and eating around 1200 calorie a day, drinking enough water, sleeping at least 8 hrs, very very less alcohol (once every 2,3 weeks)

Now I weigh around 148 and have increased running to about 3 miles a day and hour in elliptrical. I do very less weight. Now i have lost fat all around the body including belly and love handles.

Now i want to loose that belly fat and love handles even further and increase the chest, shoulders, biceps and triceps as well.

What should be my exercise plan from now onwards?

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I would follow a normal, full-body strength training program, like New Rules of Lifting or Stronglifts. Do not do only upper body lifts.
  • Alexsuper
    Alexsuper Posts: 2
    One of my friend suggested me that now i should do full body weight one day i.e biceps curl, triceps, bench press, squat, deadlift, traps and another day cardio for 3-4 weeks and after that i can do biceps, chest one day , next day triceps, legs, back and shoulder and next day cardio and rest and again same routine.

    Is that a good plan or i should separate everything from now onwards?
  • exmsde
    exmsde Posts: 85 Member
    I've alternated upper and lower strength training before and will probably do it again soon. The problem with trying to do it all in one day is twofold. First, having enough time can be a problem. Second, I find that if I really push things on lower then I get tired before finishing off the upper. So my upper is suffering. Alternating solves both those problems.

    Then of course you get into the problem that its hard to fit adequate cardio in. 4 days/week of strength training, 1 day off, leaves only two cardio sessions per week. Except, if you have the time, you can do a decent cardio session on the same days you do the upper body strength training. So in the past I've done a moderate cardio session on the same days I do upper and reserve the intense ones for days of their own.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Meal size has absolutely nothing to do with your metabolism, it's fine to have 6 even meals a day, three meals a day, or even just one meal a day. All that matters is total calorie intake for the day and macronutrient intake. As far as workout plan, start lifting heavy immediately. You should have been doing that while you were losing weight to prevent muscle loss, but it's never too late. Incorporate heavy compound lifts to build muscle: bench press, pull ups, overhead press, bent over rows, deadlifts, squats, leg press, etc.

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