I need advice, and opinions?

[Anonymous]

Hi' I'm 6'1", as of now 205 pound (lost 15 pounds in the last 2 weeks). And I started trying to lose weight for my own benefit, I started eating less, doing daily cardio, etc... I've been wanting to start doing Muscle training and was wondering how many Squats, and Sit-Ups I should do per day, I've been doing 3 sets of 20 each for around 5 days, Is that sufficent? Any other advice is appreciated!

[SweetLily89]

If you're legs don't feel like they are on fire, then you're not squatting enough. But it isn't just reps that matter, it's technique as well, if you aren't getting down low enough with you squats and focusing on squeezing as you come up, there isn't much point in doing them. Same goes for sit ups, if you're pulling on your shoulders or neck and using momentum to get off the floor, you're not getting the optimum benefits.

I notice that you said you don't have very much upper body strength. Don't be afraid to do push ups with your knees on the floor a. k. a. the "Girl Push up" you're body with get stronger the more you work at it, then you can graduate to full push ups. The plank is also a good exercise. if you're not familiar. Full plank is when you get into the push up starter position and hold it as long as you can (try 30 seconds/rep to start). A modified plank is a little easier, with the forearms on the floor verses on you hands. Make sure you're body is parallel to the floor with you're head aligned with the spine. To challenge yourself you can move up and down from full to half plank 30 sec./rep. It's great for strengthening the whole body (abs, back, chest, arms, legs).

Like I said, quality over quantity. Make sure your form is correct first and if it is and it's not challenging enough then increase your reps. Abs can be worked out everyday, try alternating upper body and lower body every day, every other day to give them a break. Water is a must, get lots of protein and fruits and veggies. Try to limit sodium and sugar intake as well. Give yourself one to 2 days Rest. I like to space rest days out, 2 workout days in a row, Rest, then workout 3 and another rest. Of course ample sleep is important and a good stretch after workouts. Hope this helps.

[Asker]

Ok, Thanks, just finished a work-out, I know I'm doing the sit-ups/squats right since my Abs/Glutes burn like heck. I'l try out the plank excersise, Noted, Thanks again.

[PiuBelloAmante]

well assuming you dont have weights, high volume is essential
If you dont feel sore the next day, you might need to increase intensity by adding extra exercises

for example after doing 3 sets of 20 squats do 2 sets of 15 lunges (ea leg)

incorporate push ups and pull ups as well

[Asker]

I lack any upper body strengh, I'll wait till I lose more wait to attemp those.

[PiuBelloAmante]

Thats the wrong mentality bro!
do push ups with your knees on the ground, do 3 sets of 5 and then on the 4th set do as many as possible

pull ups are much harder i admit so you may want to wait a bit longer to start those
i always tell people to get a gym membership, or a pair of dumbbells
that gives you so much more options in terms of training

[Asker]

Alright, I'll start doing push-ups (with knees) and lunges. I do have 20 pound dumbells, so I'll start reping with thoses too, Thanks!

[PiuBelloAmante]

oh yeah, those are a great weight!
you can do standing shoulder presses
dumbbell rows
over head tricep extensions

[maybby2]

Drink a lot of water

[Asker]

Ok Thanks.