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To anyone who has had results when working out, whether it be muscles, body fat, abs, etc. PLEASE I BEG YOU, what routine would be extremely effective/successful for someone not only trying to lose weight but maybe show some results from muscles or abs? I know all of them cannot be achieved, the best routine Im trying to see is lose the belly fat I have and gain some muscle to show some definition on my body. I have felt lost working out in the gym and feel no effect, just the importance of staying active.
I have used my bike various times this summer but will need more. Just seems to me it isn't sticking when i dedicate my time to exercising.
I know tons of people recommend websites , and that is the case for those it has resulted but I want routines from the PERSON themselves on how they got those results. It would be such a massive help, especially when I dont want to see workout videos from Instagram, it just tricks you to keep scrolling, I dont want that LOL Thank you!!
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Moth Milk
yess hiiii! this was my exact situation a while back (although I'm on a gym break lol). You can definitely achieve it, it's simple body recomposition!!! Since I did have some belly fat I wanted gone, i dedicated one day to pure cardio and the others I simply did 30 of cardio. For me this was low intensity, like max incline on a treadmill with a relatively fast walk. For my diet, I just upped my protein while trying not to max out my calories (simply focus on more pure protein, like egg, meat, fish, yogurt etc). Also noooo junk food. Idk what else to sayyyy, if you have more specific questions feel free to ask loool but it's definitely doable!!!!
YEAH hey!! could you elaborate on the cardio stuff? what does "30 cardio" mean?
also I did myself a disservice with junkfood :P Im hoping i force myself and habits to eat less of that food haha
by Arkeiou; ; Report
oops yesssss, I meant I did 30-40 mins of LIIT so low intensity cardio. I find that low intensity for ME is better on the long run since HIIT usually tires my body more and stresses it more (so weirdly I tend to suffer from liquid retention and such). Seriously, clean eating MAKES the difference cause I used to do all this and eat pretty trashy lol and there were little to no changes. Changed it up, upped my protein (so since I'm an egg addict I'll eat 3-4 eggs in the morning with yogurt, maybe cottage cheese in there, an omelette with ham and cheese etc). I didn't think sleep was that big of a factor, but for ME it does change a lot. I woke up less bloated so immediately saw myself much more toned. For muscle build up, WEIGHTSSSS are essential!!! If you don't want to bulk that much on muscle then you don't NEED to do crazy heavy weights, I'll copy and paste the workouts I've been using :) Also if you can't go to the gym, youtube muscle workouts work a lot but cardio is essential (and a bit of calorie deficit). I'm so sorry for my workout routine it's so messy but it's from my notes so it has little updates and tweaks to it, but any of those workouts will help :) Don't do too many in a day so usually 6 workouts are enough for one day if you're doing them correctly and you're doing all the sets of each workout :)
Workout:
Day 1: Glutes & Hamstrings (Updated)
* Hip Thrusts: 4x12
* Horizontal Leg Press (Feet High & Wide): 3x10
* Bulgarian Split Squats: 3x10 per leg
* Abductor Machine: 3x15 (Pause at the top for extra glute engagement)
* Hamstring Curls (Machine): 3x15
* Walking on an incline: 10–15 minutes
Single glute brudge 4x12
Leg press
Bulgarian 3x8—> 8
Anductor
Front squat
Hamstring curl // or rdl 12x4
Day 2: Upper Body (Back & Biceps) [Updated]
* Dumbbell Rows: 4x12 per arm
* T-Bar Rows (Barbell or Dumbbell): 3x10
* Reverse Flyes (Dumbbells): 3x12
* Bicep Curls (Dumbbell or Barbell): 3x12
* Dumbbell Shrugs (Focus on traps and back): 3x15
* Walking on an incline: 10–15 minutes
Modif
Underhand rows (hacia el waist) 3x10
Neutral rows (hacia l waist) 3x10
Single arm row 4x12 per arm
Reverse flies 3x12
modif
up and down weights
dumbbell row (both arms same time)
reverse dumbell row (both arms same time)
reverse flies
Day 3: Quads & Glutes
* Barbell Squats (Focus on Glutes): 4x10
* Leg Press (Feet High): 3x12
* Step-Ups with Dumbbells: 3x12 per leg
* Sumo Deadlifts: 3x10
* Goblet Squats (Hold Pause at the Bottom): 3x15
* Walking on an incline: 10–15 minutes
modif
Sumo squat pulses 4x10
Leg press 3x12 OR Hack squat 3x10 into single leg
Step ups 3x12 (pesa en la pierna que toca el piso) ORRRR back lunge 3x12
Elevated Goblet Squats 4x12 SS -> 12
Bulgarian 4x10
POLISHED vv
Sumo squat 4x10
Bulgarian 3x8 -> bodyweight 8
Elevated goblet squat 4x12 SS -> 12
Hip thrust (glute bridge 8 full, 8 kas, 8 hold)
B stance glute bridge 12x3
Leg press3x12
modif:
Bulgarian 4x10
Leg press feet high 3x12
Step ups with dumbbells 3x12 per leg
Individual leg press
Superset -> Goblet squats 15 = jumping lunges 15 x3
Day 4: Chest, Shoulders & Triceps
* Bench Press (Barbell or Dumbbell): 4x10
* Dumbbell Shoulder Press: 3x12
* Lateral Raises: 3x15 —> around the world 10
* Tricep Dips: 3x12
* Push-Ups or Incline Dumbbell Flyes: 3x15
* Walking on an incline: 10–15 minutes
Day 5: Glutes & Lower Body Focus
* Barbell Hip Thrusts (Heavy): 4x10
* Cable Pull-Throughs: 3x12
* Curtsy Lunges: 3x12 per leg
* Side-Lying Hip Abductions (Bands Optional): 3x15
* Reverse Lunges: 3x12 per leg
* Walking on an incline: 10–15 minutes
POLISHED VV
Hip thrust 8-8-8
Curtsy lunges 3x12 (optional)
RDL 3x12
Side lying/machine abductions 3x15
Leg press
caminar 25-30 mins
Day 6: Full Body + Core // SWITCH TO ONLY CARDIO DAY AND ABS
* Deadlifts: 4x10
* Push Press (Barbell or Dumbbell): 3x12
* Dumbbell Renegade Rows: 3x12
* Plank Variations: 3 sets (30–60 seconds each)
* Russian Twists: 3x20
* Hanging Leg Raises: 3x12
* Walking on an incline: 10–15 minutes
Day 7: Recovery
Rest, stretch, or do light yoga.
Abs (40 of each, three sets)
———
Weighted marches
single leg crunch
reverse crunch
frog crunch
bicycle
toe taps
leg raises
dead bugs
by Moth Milk; ; Report
HEY! Thank u so much for this info!! Especially written days in order!! appreciate it <3 Now I am curious about the diet/restrictions/healthy foods you've mentioned. Where can you find info for the best nutritions and like what days to eat what and such? Are there websites for that?
Thanks!!
by Arkeiou; ; Report