need guidance on losing weight ASAP

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1 Post
May 8, 2014 11:49pm
via iOS
so im about 220 pounds 6'2 19 yrs old tall but severely overweight my height hides it but its still a problem my stamina in soccer is poor and i wanna lose around 40 pounds in the next 5 months i used to do a lot of cardio but i gave up i feel cardio didnt really help

i done a lil research and i feel i should start strength training so i can build muscle and burn fat at the same time whenever i go gym i go on a 3km jog once or twice a week but i feel that i gotta start building muscle. i desperately need a new workout routine. im familiar with weights but i need a workout routine for whenever i go gym so i can stick to it somebody help..
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731 Posts
May 9, 2014 8:00am
via iOS
When you go to the gym fore the first time. Just keep it simple. You should do full body workouts 3 times a week.

I used to be in the same situation as you. I'm a tall guy and I had a few pounds on my Belly.
Now i'm going to give you the workout my personal trainer gave me when I started out (take a look at the picture in my
Profile if you like. Still have way to go, but it's getting much better)

Two workouts. A and B alternate between A and B

So week one Will be

A
Rest
B
Rest
A
Rest
Rest

You can always do cardio on rest days (just not the last one)

Week two whould Then beĀ 
B
Rest
A
Rest
B
Rest
Rest

Workout A

Squats
3*10
Bench Press
3*10
Pullups/pull downs
3*10 or to failure

Rest 2 min between sets on everything above this 1 min for everything below this

Split squats
2*10 on both legs (30 sek rest after)
Incline Dumbbell Press
2*10
Seated rows
2*10

Workout B

Deadlifts
3*10
Military Press
3*10
Chinups/reverse grib pull downs
3*10 or failure

Rest 2 min between sets on everything above this 1 min for everything below this

Walking lunges
2*10 each leg (30 sek rest)
Dips
2*10 or to failure
Bent over rows
2*10

Note: in the Big lifts we start with few sets and High reps to build up good form. You should be able to finish 1-2 more reps (11-12). When you are done with your sets. Later we Will increase the intensity and sets and decrease the reps.

Hope it helps :)
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6 Posts
May 20, 2014 7:29am

Try Swimming

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