ShapeFit.com

[robbyc27]

i am brand new here...but i already found this site extremely helpful.

im a 20 yr old male...im about 6 foot 2, 220 lbs (i have already lost 35 lbs.) im looking to get down to 190. i was wondering what i should do to get rid of fat and gain muscle definition.

i currently walk everyday for 30 mins at about 4 mph. i jog a few times a week for 10-15 mins or so (my stamina is not great.). i do weights 3-5 times a week...with low weight and high reps.

im doing great, but i was wondering what i could do to be more effiecient with my workouts so that i can get the results i am after. i want to lose alot of fat in my chest and waist. thk u for the help!

[steven14791]

ok some peopel will say high reps/low weight will just decrease muscle mass, the best thing for burning fat is running/ jogging maybe 3 times a week and a good healthy diet, you cant lose fat in a specific area also mate

[robbyc27]

i know i cant specifically lose weight...just keeping you all informed...lol

is there any weights sets/reps that would be beneficial for someone with my needs? i do enjoy lifting...and i want to keep that in my routine.

i also eat extremely healthy which along with walking has allowed me to lose the weight i have lost.

[sammiller]

full body program made mainly of compound movements 3 times a week

5 sets of 5 reps lookin to increase weigth each week

then for cardio high intensity interval training, ie jog 60 seconds then 30 sprint for 15 mins


others will prbably fill you in with the best exercises and specifics but your looknig at

deadlifts
squats
bench press
bent over row
shoulder press
pull ups