[iuopyra]

Ok, so I've dropped quite a few pounds.

This is my regular routine ... for weightloss

Start:

10 - 15 minutes on the treadmill at a relatively high intensity
(get your heart rate up)

Then I move to weights

I start with a weighted squat (about 150lbs weight) - I weigh 185 so this isn't that much weight. aim for 3/4 of your body weight.

I then do 20 - 30 repetitions 3 times.

Following that I do some butterflys, enough weight to do 10 - 12 reps 3 times

Bicep curls 10 -12 reps 3 times with as much weight as I can manage

Same with bench press ... but I have a messed up shoulder so I'm usually pretty light on the bench press.

I do 20 pushups whenever I get a chance (usally about 100 - 140 a day) it takes about 30 seconds to do 20 pushups, so everybody has the time.

I also try and add in 5-10 each of 1 leg lifted pushups. Basically I left one leg as high in the air while doing pushups and then swap

That's done wonders for me