Help losing weight

So, does this mean you're joining a gym now?

Here's a good 4 day a week routine that should help you shed some fat, but with a priority of muscle/strength gain. Diet wise I would focus on a lot of protein and fat, trying to keep carbs low to medium. If you're not seeing much body composition improvements, post a list of exactly what you're eating and drinking over a 3 day period and I'll give some more specific advice. Routine is designed for maximum time efficiency.

Monday
Bench Press 2 X 8 - 10
Front Squat 3 X 5 - 7

Wednesday
Deadlift 2 X 8-10
Shoulder Press 3 X 5 - 7

Thursday
20 minutes of cardio (any machine), experiment with going hard for 20 seconds, then resting for 30-40 seconds and repeating until 20 minutes is up. As you get fitter increase the work period and intensity and decrease the rest period.

Saturday
Max rep dips in a minute
Max rep pullups in a minute
Max rep Pushups in a minute
Max rep Inverted Row in a minute

Rest for 2 minutes after 4 minutes of work (4 exercises), then repeat 2 more times with 2 minutes rest period between each time. Modify exercise intensity so you can get 15-30 reps each minute. This may involve doing pushups from knees, dips off a bench and using an assistance machine for the pullups.


If you're not sure about the exercises or notation, let me know. When starting off, keep the weights light while you improve technique and your body gets used to the exercises. After 4-6 weeks you will have adapted to the program and I can write you a modified one to avoid plateaus. Start every session with a thorough warm up (few minutes cardio machine, light sets of each exercise, joint rotations) and do static stretching of all major muscles groups after each workout.