Question for people who go to the gym and lift weights.

[ProjectX]

For the past 3 months I've been doing the P90x workout program. Though its great and the results come fast I've realized its just not for me. I am not looking for fantastic results or a great body. I don't want a program that is too intensive. I just want to trim some bodyfat and remain fit.

I would rather just go swimming everyday but my college does not have a pool unfortunately. So I have to just stick with jogging. But I also want the rest of my body to stay fit and in good posture, I don't want my muscles to atrophy so

I want to lift some weights but not to point that I get exhausted after the workout. Just something that will build my muscles gradually.
I'm thinking of doing 20 minutes of cardio everyday and 30-40 mins of weight lifting 3 times a week.
However I don't know what set of exercises to do. Is there a simple program out there that I can use?

[SmellyOrc]

Take ~5 basic exercises, split them up into 2 different workouts A and B, do them 3 days a week (ABA-BAB), 5 sets of 5 reps per exercise, so that means 10-15 sets per workout. Add weight whenever possible.

Recommended exercises:
Squat
Deadlift
Shoulder Press
Chin-ups
Dips

*Don't put Squats and deadlifts in the same workout, and do only 3 sets for the deadlift when you're just starting out with it

Do a 2 time per week HIIT (High Intensity Interval Training) program to lose some fat, keep your nutrition in check, and you should be all set.

[openeyes]

Originally Posted by SmellyOrc

Take ~5 basic exercises, split them up into 2 different workouts A and B, do them 3 days a week (ABA-BAB), 5 sets of 5 reps per exercise, so that means 10-15 sets per workout. Add weight whenever possible.

Recommended exercises:
Squat
Deadlift
Shoulder Press
Chin-ups
Dips

good book for ensuring these (particularly the squat and deadlift) are done correctly: Starting Strength (2nd edition) by Mark Rippetoe

[WhiteCrow]

Not to be an ass, the previous advice is good. If you want to kill yourself that is. I am doing a program like that, but I like being sore and exhausted

A 5x5 program is a strength program, so it will be very heavy. And you wont trim a lot of fat. You will build musle though.

You might want to try heavier weights, something in the 10-15 reps range, and do three sets. If you are feeling ambitious, try 10x10 or german volume training as it's called.

Good luck man!

[wayne60618]

No reason why you couldn't lose weight on 5X5...Or I guess I should say body fat, as you are likely to put on some muscle. The 5X5 is meant for strength and muscle gains, but if you're dialed in on your diet and you do the HIIT as recommended above you will lose body fat.

If you're looking to get tone and lose weight, heres a workout plan for you. You can swap out some of the exercises if you don't have the right equipment.

[RRR]

I suggest Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. they have a forum.

[GreenGuy]

I posted a reply to another thread about a bunch of home exercises I like. They'll definitely keep your muscles from atrophy and build lean muscle.

What is your favorite type of exercise?

I also have P90X and find it a bit extreme. I've been telling myself I'll start it up again but all except the stretching and Yoga DVD have been collecting dust. The workouts are a little too long and hard-core for my schedule.

[SmellyOrc]

Originally Posted by WhiteCrow

Not to be an ass, the previous advice is good. If you want to kill yourself that is. I am doing a program like that, but I like being sore and exhausted

You get sore from doing 10-15 sets per workout? Damn, you must be a beginner :P

5x5 is a popular beginning routine, because it works. It's as hard as you make it. Strength training + HIIT will burn fat (ever seen a fat Olympic lifter in the not-overweight-class? Or sprinter? I haven't), if your nutrition is on par.