Hey guys,

I am 5'11" and weigh 91kg...

I intend to go down to 80kg by 13/11/10.

After doing some research on the net, I am thinking about this routine for my weight loss. Its copy paste from couple of sites.

Day 1 - Cardio

Day 2 - Strength

Day 3 - Short Cardio

Day 4 - Cardio

Day 5 - Strength


Cardio Exercise

1. Run the treadmill for 5 minutes, then step off and stretch your leg muscles.

2. Next go to the stair-stepping machine. This machine simulates walking up stairs, and it can be a grueling process. Set it for an increased intensity
workout and begin stepping. Be careful you don't step too fast. This isn't a race. You might hurt yourself if you push too hard. Five minutes of stair
stepping is an excellent start.

3. Next go to a rowing machine, which simulates the rowing of a boat. Row for about 5 minutes. As you work out and your cardiovascular system
gets stronger, you will be able to handle a more intense workout.

4. Take a moment to stretch your body all over, then find a bicycle machine. Set it for an increased intensity routine. This time, go for about 10
minutes, then stretch your legs and arms again.

5. Finish off with 5 more minutes on the treadmill. You will have done 30 minutes of cardiovascular training.

Strength Exercise

1. Start out with bench-pressing machine. This will work your chest and arms very well. Put on a safe amount of weight for what you can handle.
Don't push too hard at the beginning. Do 10 reps to begin, and if you feel up to it, do another 10.

2. Next find a machine that works your arms, back and chest. This type of machine will have two levers to pull toward your chest. Set your weight
for a safe level. Do 10 reps, and if you feel comfortable, another 10.

3. Find the machine that lets you work the back of your legs. This will have a bar for your legs that will let you pull your legs upward against the
weights. Set it for an appropriate weight and do two sets of 10 reps if you can.

4. Find the machine that lets you push yourself up against weights using your legs. You will push yourself up and away from a pad. Set this to an
appropriate level with 10 reps and another 10 if you feel you can.


What do you guys think?

Hi dude,
Welcome to the club, i have the same “situation” as you. I was 86kg and same height, 5’11. I am not sure about your body type, but I am Endomorph and I am easily gain weight/fat.

So, cardio will definitely help and I can see that you dedicate 3 days workout for cardio, which it is great. As for strength training/workout, I prefer split body part but that just me.

Over all, i try to do as much cardio as possible.
I hope my personal experience can help you. I am also a beginner myself and trying to lose some weight but somehow, my weight stop dropping after I reach the 79kg~80kg range.

Please update your journal, we might able to share some idea... we are almost in same category.

Have a nice workout

Hey bro...

Thanks for the comments...

Right now my plan is for a lot of cardio....

I dont want to overwork myself, so the days that i allocate for strength training wont be very long...

Will definitely keep updating here

Hi Guys, just found this great topic while trolling thru LYN. Im trying to get in shape too. Been reading thru several other threads and they say that its counter productive to lose weight and gain muscles at the same time. Is that true? Ive been going to the gym daily and my routine usually is:

Weight: 100kg
Height: 5' 8"

1. Treadmill for 30-40 mins
2. Weights for about an hour with abdominal resistance training in between each weight machine(Legs and Upper Body)
3. Short cardio for 10 mins on the bike

I try to do as much weight training as i can bear. I know ive hit my limit when i cant lift anymore.
Im changing my diet as well but nothing too drastic.

Is there a better routine that you can perhaps recommend?

Quite a good start there. May I know how often you go to the gym? Consistency is important. If you stop for 2 weeks you need to restart again.
I'm planning to start workout again. It was more than 2 months since I stop going to gym cos I was having an operation.

May I know what is your purpose of exercising? Are you trying to lose weight or working out to make your body looked nice? If your priority is losing weight, then focus more on cardio. And instead of jogging consistently for 30-40 minutes, try HIIT. For instance, walk briskly for the first 4 minute, and then jog for the next 5 minute, and finally print as fast as you could for the next 2 minute and the whole cycle repeat. This will give a shock to your body and you tend to be more tired after this. My whole leg muscle cramped after doing HIIT on the electric bicycle and trust me, you will not have any energy left to paddle after the next 8 minute. It is that tiring.

And no point of you focusing on your abdonimal training. You may exercise just to focus on your tummy but your body will not react that way. Your body will choose the fat area for you. The best option would be doing cardio to reduce fat all over your body and then only you focus on your abs workout.

And finally, reduce your carbs intake. Avoid rice, noodles and oily food. If you must have rice or bread, then take brown rice or either wholemeal bread. Take plenty of fruits and vegetables and instead of eating 3 meals a day, try to split it to 5 meals a day. I know is hard but you will eventually get used to it. Good luck in your journey.

just to share u something which is important as guide
not only workout..

1. u should have enough rest(sleep) 6-8hour for normal

2. use a balance diet

3. control your stress and avoid it

this is the cause ur hormone will be release.. if u r not health so it will be release unbalance that will effect ur body shape..

try eating 1/4 plate of rice...less rice even better...i was 173cm and 80kg...cut rice intake daily and i'm 75kg with minimum 30minutes of basketball everyday..my target 70kg

should i get a set of dumb bell at home?