i need to lose about 10 pounds in two weeks
i dont really care if its healthy or unhealthy
i just REALLLLY need to get rid of those last ten pounds then im happpy 
im 5′4, 114-5 pounds. i like working out and eating good.
GIVE ME THE BEST TIPS PLEASEE!!! and experiences are great too?
(workouts at home–no gym!—i have a treadmill, trampoline, and yoga ball)
which would be a better investment for a healthier workout. a tredmill, a stepper machine, or an elliptical machine??? or would some other exercise equipment be better??
The Duce Workout
This is not complicated nor is it time consuming this workout is to be split up to 6 days per week and only 1 body part per day and is to be followed in the order shown below. This routine, if done correctly should only take about 20 to 30 minutes to complete and when your done you should feel winded but the body part you worked should be “FRIED” your Abs are to be worked every day and cardio is to be done 3 times per week on Monday, Wednesday and Friday along with tanning. The reason for tanning is not only to bronze your bod but for those of you who already tan you know for yourself it is the most peaceful and relaxing 20 minutes you can get.
Monday:
Biceps:
Barbell Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Preacher Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Concentration Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of chin-ups 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Tuesday
Chest
Incline Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Pec Deck or Flyes
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the Weights do 1 or 2 sets of tricep pull downs 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
Wednesday
Lats
Chin ups
Set#1 & Set #2 15 Reps
Set#3 & Set#4 12 Reps
Set#5 & Set#6 8 to 10 reps
Bent Over Row
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Lat Pull Downs
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of barbell curls 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Thursday
Triceps
Dumbell Extensions
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 5 or10 lbs on the on the dumbell and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Close Grip Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
French Press or Skull Crushers
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the Weights do 1 or 2 sets of leg presses 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
Friday
Shoulders
Military Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Side Laterals
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 5 or 10 lbs on the dumbells and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Front Laterals
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of Bench Presses 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Saturday
You lucky basterd! you earned the day off, Sleep late, go to the beach, RELAX! RELAX! RELAX!
Sunday
Legs
Leg Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Leg Extension
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Leg Curls
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Calf Raises
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Again you lucked out! No cardio, No Abs, No nothing rest up because tomorrow you get to do it all over again.
Right now the only time I have available for working out is around 630-7pm at night. Sometimes I try to eat dinner before I work out, but sometimes it doesn’t happen until after. I don’t have any carbs for dinner if I’m eating after my workout. Usually chicken and salad or some kind of vegetable. On the days I eat dinner before, I usually will have a bowl of cereal after my work out. Something healthy.. like Special K Or Koshi’s Heart to Heart.. is it bad to eat the cereal? Or can you give me some ideas on what I should eat after my work out? I’m trying to lose weight! I’m 302lbs and 5′9! Is it ok to eat the dinner w/o carbs after my workout?? I walk treadmill at 3.5 now for 30 min and then 5min cool down.. then I strength train afterwards.. Arms one day and legs the next! I’m female! Thanks for any and all help!
I like Hip hop R&B, some Rock and Pop. Need something that will keep my mind off the fact that I am out of shape and tired and keep me moving on the treadmill.. (like a party in my head
I’m 5′6 190 and 16 I wanna lose fat and get buff. I know u cant do both at the same time however I have cut pop, sweets, and fastfood out of my diet.I also drink four waters a day. My workout fo monday and wednesday is
Pushups-max out once
Doublecrunches-max out twice
pushups-max out once
bicyclecrunch-max out twice
Perfect Pushup-max out once
reverse crunch-max out twice
Perfect Pushup-max out once
crunches-max out once
diamond pushups-max out once
twist situps- max out 3 three times
diamond pushups-max out once
1mile on my treadmill at a 10incline
My workout for tuesday and thursday is
Benchpress 110lbs ( all I have)- max out once
(the rest are as much as I can lift)
shurgs-max out 3 times
military press-max out twice
bent row -max out three times
upright row- max out three times
dips- max out three times
deadlift-max out three times
squats (no weight)- max out once
calf raises (no weight) max out once
1mile on my treadmill 10incline
have been working out for a year and a half lost weight and put it back on
heres my workout dips, pull ups, arm curls, shoulder machine and treadmill. numbers only with the name next to it plz
hey there.
before i workout i drink almost a whole bottle of gatorade (filled w/ water) and then every 10 minutes during my workout i drink about a cup of water (i workout for 1 hour every day). and then after my workout i drink another whole gatorade bottle of water.
the thing is that i always feel sick when i force down water and i even get a little nauseated.
i workout in my room and run on a treadmill usually in the evening, so i don’t get as hot as what i would if i was outside on a sunny day.
i know its good to drink as much water as possible when working out, but i’m just kinda wondering if i’m overdoing the water intake. and also i have to go pee every 10 minutes which is so annoying!
ok, thanks guys.
Is doing a hour on the ellpitical cross trainer on the performance mode with a resistance level of 10 for a hour sprinting one minute then normal pace for a minute then sprinting the next minute and just keep doing that good for weight loss?