Routine I follow Saturaday: Chest Bench Press: 4~5 sets 20 reps (Body weight and lower progressively) Dumbell Press: 4~5 sets 20 reps Lateral raises or upright rows: 2~4 sets 10 reps Tricep Pushdowns: 2~4 sets of 10 reps Sunday: Back and Biceps Wide grip pulldowns: 4~5sets 20 reps Dumbbell Rows: 2~4 sets 15 reps Dumbbell curls: 2~4 sets 15reps Barbell curls: 2~4 sets 15 reps Tuesday and Thrusday: Boxing Fridays : legs (optional) Leg extensions: 2~4 sets 15 reps Legs curls: 2~4 sets 10 reps Calf raises: 2~4 sets 10 reps P.S. Boxing is really good cardio :thumb:
Spiez one of our former member suggested this to his best friend and I will suggest this to you. Run 25 kms each day before you login to DFI . If you do that you will e fit in 2 days.
HIGH INTENSITY INTERVAL TRAINING For those who find limited time available! High-intensity interval training - Wikipedia, the free encyclopedia The Famous TABATA METHOD A popular regimen based on a 1996 study[SUP][/SUP] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% ) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO[SUB]2[/SUB]max) training 5 times per week. The steady state group had a higher VO[SUB]2[/SUB]max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
Swimming is really effective !!! unfortunately I can't swim http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-swimming/ [h=3]Swimming (leisurely pace)[/h] If you weigh 150 lbs, you can burn approximately 215 calories in 30 minutes. If you weigh 200 lbs, you can burn approximately 285 calories in 30 minutes. If you weigh 250 lbs, you can burn approximately 360 calories in 30 minutes. If you weigh 300 lbs, you can burn approximately 430 calories in 30 minutes. If you weigh 350 lbs, you can burn approximately 500 calories in 30 minutes. If you weigh 400 lbs, you can burn approximately 575 calories in 30 minutes.
In srinagar army base there are 2 squash courts...behind the army golf course. I beat 3 army officers playing there....they were surprised 8)
What city are you in and where are you boxing? If you've been working out at an intemediate level, and want to graduate to what is a really good workout:- try this:- - Form can be scrutinized at various levels, but these are just average blokes doing what is a pretty intense workout. More information, if you'd like it.
I m from the South! I took Boxing because it has the best cardio, useful in weight loss and street! I am looking for home-training. Can't be a member of a gym for my whole life!
Morning 4:00am : Cardio Warm up.. 4:30AM : Jog 3.5kms.. 5:25am: 14km cycling.. 6:20am: Regular cardio exercise.. Evening: 5.00PM: Gym 4km cycling.. Mon & Thur: Chest and back.. Tue & Fri : Biceps and Triceps.. Each exercise have 3 sets x 20 reps, Weight is 30kg for all, Best is light and slow.. Diet: 3 time main meal consist of Rice, dal, Green vegetables, egg, bread and White Meat.. 4 time snacks before Jog, after jog, before Lunch and after Gym, consist of Paneer or cheese..
