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[zxyogi]

  Nice one Hammy +bhp Bud!!

[HammyUK]

Hey mate, see ya at brunters??

[Bartman]

Bartman ..... I am you man for this......

first thing you need to get you head round is this.....

Muscle Burns Fat faster....... but you don't want bulk you want stamina so you want to do a a circuit type weight program.....

each with cardio either of the weights...... you want to do 20 minute warm up on a machine then you want to do 20 miuntes and the end 10 off which is the fastest you can manage this will do the majority of the burning after you have already worked hard on the weights... then the last 10 minutes you want to cool down....

after every session you want to stretch... this helps the muscle heal quicker and stop injury....

weights.... you do not want to do heavy at all but want all stamina work..... if you go by percentages you maximum weight you can lift is 100% you want to be doing about 20 to 25 % of you maximum weight....

on your circuit you want to split the body down for different days.... I can do programs for different amount of days, let me know how many days you want to commit to and I can do you a program 

you need to do more than 1 day.. though....

diet though..... if you need help with this then I can do that too....

you need to change the way you eat too..... instead of 3 normal meals of the eat when you can like you probably are doing you need to east less more often...

you need to eat at least 5 meals a day and they need to be smaller than a normal meal..... if you can eat more time the better..... you should never feel hungry like this but you should never fill yourself up....

also summit that helps me is I diet for 5 days cheat for 2 just to relax and stop me from going mad....

let me know if you want a training program 

That would be great mate.

Gonna being doing 4 times aweek. Diet is sorted so just need a good program

[Henas]

i do agree for burning wieght running is very good ?BUT for a heavy guy your going to find the impact on you knees unbearable?
do more bike exercize as its less weight bearing ,also swimming increases lung expantion and get you very fit and you use muscels that running and gym can't hit ?i know this as i do lots of swimming before i go to a fight as it increases lung and air intake?

and last but not least DIET   no carbs after 7pm big nono it'll turn into fat and that aint good,have some fruit it'll make you SHIT but good for you?
best for protien raw eggs 5 egg white to 1 egg yolk  mix with some milk and a banana at least twice a day will give you good burst of energy? HOPE IT HELPS:)

[Bartman]

OK

Went to the Gym Sunday and got weighed

19 STONE 10 LB

Doing the following:

Cardio day.

5 minute warm up
20 minutes on bike keeping heart rate at 75% of max
10 Minute cross trainer keeping heart rate at 75% of max
15 minute treadmill, omly 3.5mph.

5 miute warm down

Resistence (Lifting about 80% of what I could raise)

1st rep 10 2nd rep 15

Leg press
Leg exentsions
Leg curl
Abdominals
Aductor?
Lat raises
Compound row
Bench press

6 days on, on day off.

Cheated today and weighed myself (lost 3lb , omly 53 to go }

[GRNINJA]

you lifting to much weight and not doing enough reps...

you only want to lift 20 to 25% of you max weight but you want to do 5 sets of at least 25 reps..... you want to split the body groups down thought the week...

and you want to do 20 minute cardio before and 20 minutes after I told you let me know how many days you can commit to gym and I will do you a program 

[Jon177]

you lifting to much weight and not doing enough reps...

you only want to lift 20 to 25% of you max weight but you want to do 5 sets of at least 25 reps..... you want to split the body groups down thought the week...

and you want to do 20 minute cardio before and 20 minutes after I told you let me know how many days you can commit to gym and I will do you a program 

 

[Bartman]

you lifting to much weight and not doing enough reps...

you only want to lift 20 to 25% of you max weight but you want to do 5 sets of at least 25 reps..... you want to split the body groups down thought the week...

and you want to do 20 minute cardio before and 20 minutes after I told you let me know how many days you can commit to gym and I will do you a program 

Am in your hands mate, a program is requested

[GRNINJA]

ok just tell me how many day you can commit to the gym  this is the thrid time I have ask 

I will do you a program to suit the amount of days 

[Bartman]

Cheers mate

ok, can do  6days a week, an hour a day

[GRNINJA]

6 days  lets start at 4 shall we and do 1 hour 10 minute thats 40 mins of cardio and 30 mins of light weights..... if thats ok I will do a program ready for tomorrow 

[Bartman]

6 days  lets start at 4 shall we and do 1 hour 10 minute thats 40 mins of cardio and 30 mins of light weights..... if thats ok I will do a program ready for tomorrow 

Cheers mate, your the boss. Will await with baited breath