Help with workout program?

Craig98203 · Post by **Craig98203** » Mon Mar 23, 2009 1:12 pm

I've got some basic equipment at home I would like to design a workout program around if possible. I am 46 years old and goal is to lose 50 lbs or more and gain muscle. I am eating "lean and clean." I was hoping some of you experts could help. Here is what I have:

Treadmill
Resistance Bands
40 lbs dumbbells
2 lb dumbbells
3 lb dumbbells

I am using the treadmill 3x's per week on Mon, Wed, and Friday.

Thanks in advance!

swanso5 · Post by **swanso5** » Mon Mar 23, 2009 5:36 pm

are these wts changeable or not?

Mustangs80 · Post by **Mustangs80** » Mon Mar 23, 2009 6:19 pm

Resistance bands are amazing. They are weights in themselves, with a slight variation. I'm sure you could find a ton of exercises with bands on the net. For example, step on the band, hold the top of it, and do as much squats as you can. Every exercise can be done like that, just be creative.

With the treadmill, I highliy reccomend buying a 12 dollar jump rope. Really a complete body workout.

Craig98203 · Post by **Craig98203** » Tue Mar 24, 2009 2:48 am

swanso5 wrote:are these wts changeable or not?

They are adjustable. I can add or reduce the amount of weight on the dumbbells.

Craig98203 · Post by **Craig98203** » Tue Mar 24, 2009 12:04 pm

katiesuarez wrote:What is your current diet and training experience like?

I'm a beginner at both. eating plan is pretty simple; lean meats, whole grains, fruits, and vegetables. I have eliminated fast food, processed foods, and sweets from diet.

I try to limit calories to 1500 -1800 and exercise.

RK19 · Post by **RK19** » Tue Mar 24, 2009 2:27 pm

dont limit your calories that low! increase activity rather than reduce calories. youll need your food if your starting weightlifting.

Xsmoke · Post by **Xsmoke** » Thu Mar 26, 2009 7:17 am

After spending 4 yrs. in the USMC and then letting myself go for several yrs I decided for various reasons to get back in shape. So I took what I learned about fitness and have made own routine. I have the same exact equipment that you do. A treadmill and 40 lbs. dumbells. I also have an exercise ball that I incorporate into program but it's not a necessity. Some say not to do a full body workout in one session by I really like it. Maybe it would benefit you as well.This is what routine looks like.
TOE TOUCHES 4-count

JUMPING JACKS 4-count

PUSHUPS

TRUNK TWISTS 4-count

OVERHEAD PRESS

CRUNCHES

CURLS

HEEL-TOE
MOUNTAIN CLIMBERS

TRICEP CURLS

OBLIQUE CRUNCH

SQUATS

SHOULDER LIFTS

3 SETS
10 REPS
3rd set to failure
Mon/Wed/Fri

30 MIN
RUN
Tue/TH/SAT

Maybe this will help, or at least give you some ideas.