View Full Version : Recommend an exercise programme?

03-23-2016, 03:59 AM
Hello. I'm on a fat loss diet. I'm currently 179 pounds, and need to get to around 135-140 pounds. Seems like a mountain to climb at the moment! I've got my diet under control, so I know what to eat to remain in a deficit.

However, in the past, when I've lost weight, I've been left looking either 'flabby' or very unwell. This time I'd rather do it and be left with some definition.

I want to incorporate some form of exercise, but I have no idea what to go for. I'd rather exercise at home (I do have access to a gym, but I have no idea what I'm doing when I go there. A bit of treadmill, perhaps some of the machines..but I don't what I should be lifting, how much, how often, how many reps, etc.)

I've heard of the home programmes like P90x or Insanity. I've just started the latter, but is there anything else I should rather be doing? I'd hate to get a few weeks in to it and find I would have seen better results with something else.

These are my goals:
1. weight loss.
2. some definition
3. long-term goal: to pack on muscle and have a decent male physique for the first time in my life!

Thanks for any advice.

03-23-2016, 05:05 AM
These are a good start:

Beginner Workout Programs:

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showthread.php?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?t=149807833