Looking for advice starting a routine

[D503]

Hi there;

I am looking for advice starting a routine. I have recently got a bargain on a multigym from another expat who returned home (cost me a bottle of Glenfiddich, hah!)

I have a reasonable degree of fitness (I cycle to work and back, 2x30 mins per day) and swim 3km 3-4 times a week, however my scales keep bleeping the "fat bastard" light at me so I'm obviously doing something wrong.

I have recently changed my food intake; I have been doing a diet for the last 2 weeks that consists mainly of:

Oatmeal for breakfast
chicken breast or tofu, pulses and brown rice for lunch
small baked potato and salad at night
fruit for snacks (usually pineapple and asian pears as they are delicious and cost nothing here)

I am looking for a little help with a good fitness routine. I am a university teacher, so my classes are starting to reduce towards the summer holiday now and then I have 2 months off work, and I plan on spending it exercising (and travelling - maybe go on a hiking holiday though south China).

I have the following at my disposal:
Weights bench
100m public swimming pool (communists don't build small), with inclusive sauna and gym area full of antiquated and dodgy looking weights machines.
Mountain bike
Free kungfu class by the river if I can get out of bed at 5:30am

any help? I guess im on the right track, but I lack technical knowledge and finesse, and I really need help figuring out a good routine for the bench.

 

[Tblock1]

Hi there;

I am looking for advice starting a routine. I have recently got a bargain on a multigym from another expat who returned home (cost me a bottle of Glenfiddich, hah!)

I have a reasonable degree of fitness (I cycle to work and back, 2x30 mins per day) and swim 3km 3-4 times a week, however my scales keep bleeping the "fat bastard" light at me so I'm obviously doing something wrong.

I have recently changed my food intake; I have been doing a diet for the last 2 weeks that consists mainly of:

Oatmeal for breakfast
chicken breast or tofu, pulses and brown rice for lunch
small baked potato and salad at night
fruit for snacks (usually pineapple and asian pears as they are delicious and cost nothing here)

I am looking for a little help with a good fitness routine. I am a university teacher, so my classes are starting to reduce towards the summer holiday now and then I have 2 months off work, and I plan on spending it exercising (and travelling - maybe go on a hiking holiday though south China).

I have the following at my disposal:
Weights bench
100m public swimming pool (communists don't build small), with inclusive sauna and gym area full of antiquated and dodgy looking weights machines.
Mountain bike
Free kungfu class by the river if I can get out of bed at 5:30am

any help? I guess im on the right track, but I lack technical knowledge and finesse, and I really need help figuring out a good routine for the bench.

Try a lifting program focusing on squats, bench and deadlift, plus overhead presses. If you just want to lose fat I would suggest doing lots of biking and swimming plus bodyweight exercises. I would suggest sprinting too, where you sprint for maybe 10-30 seconds, then rest, then sprint again. Depends on what you want.

 

[D503]

Okay, thanks The sprinting I can do - I'll give that a go in the morning tomorrow instead of the usual jog. Swimming and cycling are in too; I'm going to cycle to my second job on wednesday, which is an hour and a half each way through the suburbs of industrial China. hmm.

What do you mean by bodyweight exercises? Sit ups/pressups etc?

Been playing around with the bench after some advice from a friend, he recommended the following:

chest press
2 sets, 12 reps, 18kg
1 set, 12 reps, 24kg
1 set, 12 reps, 18kg
1 set, 12 reps, 30kg
1 set, 12 reps, 18kg
1 set, 12 reps, 24kg
1 set, 12 reps, 18kg

and follow that pattern with the leg extensions(?) and the lat pull down.
He said that fly press and bicep curl should be done in sets of 5 reps, with a more difficult weight.
Do the whole lot every other day, and then do "something else" on off days.

gotta love having a bench in the house, all that takes about the same time as watching a movie.