Way #19 Add muscle, lose fat
Twice a week is good for tone and incremental improvement. The basic idea is to tear them down then let them rest and build up bigger. Pick lift that targets each of the following groups:
shoulders
biceps
chest
triceps
abs.
Run through the groups 2-3 times, picking a low enough weight for 10-20 reps each time.
Free weight, especially dumb bells are preferred to machines because they work more of the muscles. Machines are so exact only
those muscles needed to life the weight on an exact track.
If you are biking or running you don't need to spend much time on your lower body.
Date: 3/1/2011
Day: 60
Weight: 348.2 (-20)
BMI: 43.3
Miles Ridden: 383
Days to Las Vegas (Oct. 15th): 225
Twice a week is good for tone and incremental improvement. The basic idea is to tear them down then let them rest and build up bigger. Pick lift that targets each of the following groups:
shoulders
biceps
chest
triceps
abs.
Run through the groups 2-3 times, picking a low enough weight for 10-20 reps each time.
Free weight, especially dumb bells are preferred to machines because they work more of the muscles. Machines are so exact only
those muscles needed to life the weight on an exact track.
If you are biking or running you don't need to spend much time on your lower body.
Date: 3/1/2011
Day: 60
Weight: 348.2 (-20)
BMI: 43.3
Miles Ridden: 383
Days to Las Vegas (Oct. 15th): 225
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