Trying to burn fat and get slimed.

[Ghost Man]

I am 6'0 and I use to weight 205 and presently I am at 200.

My routine at the gym is running 4 miles 2 days a week, I try 3 days a week.

On the same day I go running at the gym, I first do free weights for Chest and then I do Abs for about 15min. After I do treadmill for 4 miles and then cool off and hang out in the heat room for about 20min.

I do have man boobs and have a unwanted waist still.

When I work on my chest, I do incline and decline dumbells using 45-50lbs dumbells. I want my chest to be flat.

Is this routine good for me?
By the way, both days I go to the gym is same routine I do. Once in a while I'll sqeez in some leg work to keep my legs strong for the long run.

Please help me...

[LiftGirl]

You need to work more than just your chest and abs with weights. To lose fat, you will need to work the whole body. In addition working only some muscles and not others can lead to injury due to muscle imbalances. Legs and back are the biggest muscles in the body, therefore, building them up gives a lot of fat-burning potential.

If you'd like to keep your gym days down to two or three days a week, may I suggest a full body workout on those three days? Something simple, like deadlift, squat, row, bench, overhead press. (Don't worry; you're abs will get worked along with all the other muscles.) If you don't know these exercises, check out exrx.net and ask us any questions you might have.

Also, losing fat is going to depend a lot on your diet. Can you give us an example day with everything you'd typically eat and when?

[Ghost Man]

My daily diet plan goes as fallows;
Morning(cereal w/skim milk) or egg whites
mid-protein shake
Lunch-a can of Tuna w/lemon and a bottle of Vitamin water or Gatoraid.
Work out.
Protein Shake after workout.
dinner-can of tuna w/lemon again and botle of Vitamin Water or Gatoraid again.

I know I don't eat much, but sometimes I have no hunger to eat more.

[sooner_ed]

Hey Ghost Man, what's up?

Hey, I saw your other post in the supplements section and I'd to tie the two together for you.

Let me begin by saying your diet sucks!! (ok, I mean that in a respectful way). I can say that because for the last seven months, my diet has sucked as well, but that's another story. Bottom line is you need to eat way more or get some type of nutrition through liquid. Your better option is eating more. WAY more. I know you've been around this forum enough that you most likely know how to put together a proper diet, so I won't go there.

Secondly, LiftGirl is spot-on with full body workouts. You need to work out your entire body, not just chest and abs.

Thirdly, get off the treadmill!! If you're running four miles each time on a treadmill only twice a week, you're just wasting your time. Your body adapts to that too quickly, becoming too efficient to burn many calories. You need to get out on the road and run! If you want to become efficient at burning calories, you need to run at least four times a week. Vary your distances. A good running program will consist of speed work, intervals, and a long run (long can be as little as five miles).

In order to maximize your efforts, may I recommend lifting three times a week and running three times a week on separate days? This will give you physical activity six days a week to keep your metabolism stoked, given your nutrition and hydration are where they need to be.

Now to tie this in with your other post, I would not recommend taking Hydroxycut Hardcore or any other supplement until your diet and exercise program is where it needs to be. You'll just be spinning your wheels.

And just to let you know, I have not been able to reach any of my weight loss and physical fitness goals this year because of eating too little. That's why I'm stoked about getting back home so I will finally be in control of everything and get my diet and exercise program back where it needs to be.

So in a nutshell, here's what I recommend:

1. Proper nutrition - you need a much more well rounded diet to include lean protein, complex carbs, and healthy fats. Eat more!!

2. Proper hydration - you have to stay properly hydrated to maximize your efforts.

3. Proper rest - you can't do what you need to do when you're tired. Also, with your resistance training, muscles are built in the kitchen and bedroom, not the gym. Muscle burns fat. Build muscle.

4. Proper exercise program - there's a million and one things you can do that will be effective for you and help you reach your goals. You have to find what works for you. It should include a proper mix of resistance training and cardio (HIIT is very effective).

Once you get these things in order Ghost Man, I think you'll see the results you want to see.

[LiftGirl]

Hmmm, like ed says, you need more food! You need fruits and veggies as well. Gatoraid is also pretty high in calories (simple carbs). I would ditch that and replace it with food calories. You really don't need Gatoraid unless you're working out a long time, and even then probably not the whole bottle.

[CliffA74]

GhostMan
You've gotten some graet advice so far.
Don't freak out over adding more calories to your diet.

I plugged your diet into Fitday.
You are consuming roughly 1500 calories. Way too little for your size and your goals.
Doubt me? Fitday is free. Try it.
actually I haven't used it in a couple of years, and just playing around with it today makes me want to start again. They have really improved it.

But I digress.

Eat more. Eat Breakfast.
Total body workouts three days a week.
Cardio, running swimming riding, something the other three days.

Supplements are just that, supplements. They are not a foundation.
You need a foundation first.

And remember, this is supposed to be fun.

[Ghost Man]

Thanks guys. I'm starting to add fruits and veggies in between my meals to add more calories.
And I am drinking more then 8 cups of water a day. I voided gatoraid and started drinking sugar free ice tea. Its basicly a powder that you mix with water...so I am getting more water besides my 8 cups.
I'm doing cardio on my days off of lifiting so wish me luck guys.