Three's no way to spot reduce so you need to lose fat all over through high intensity interval training – http://weightlossandtraining.com/high-intensity...

Also make sure to watch your diet and remove processed foods and sodas, here is a great article on the diet part – http://weightlossandtraining.com/6-pack-abs-che...

hey sam,
i am pretty much concerned about my arm fat.i need to lose it,otherwise i am not getting a ripped arm.man please let me know what will be the effective exercises to get rid of it??

You can definitely try that, but it is usually a good idea to have a day rest in between your training since it really gives your muscles more recovery time which is essential in growth and strength. Try alternating it every week to hit best of both worlds!

Hi Sami, that looks pretty decent, but I would replace the concentration curl with another exercise as I've found it to not be that effective. Also 4 days a week is too much for such a small muscle. Go for 2 times a week and increase your weights so you are pretty sore the next day or two. Pullups are awesome for biceps since they place stress all along your arms and include your lats as well.

hey Sam,
can you notify me about the workout routine am following for bicep is adequate or not ??

# 3 sets of barbell curl

# 4 sets of Dumbbell curl

# 4 sets of concentration curl

i follow this routine 4 days a week….

Ok, just one more question, on the Matt Damon workout routine you give thursday off, but would it be ok to move friday to thursday and saturday to friday to give the weekend off?

Not if you have been working out for the past few weeks. It's a good idea to start from the beginner otherwise so you get your muscles ready for some of the more advanced exercises.

Is it bad to go straight into the intermediate workout?

Hi Sami, you should definitely be increasing the weights at this stage!

hey sam i am 6ft 1inch. and weigh 210 pounds.i have been working out for the last 2 to 3 months….so far i have been using weights of 5 pounds for my bicep curl (alternate dumbbell & hammer curl)…i do 4 sets of 16 reps…should i start adding more weights with current weights or should i wait for more 2 to 3 months???

You can do the same exercise with a pulley or a easy bar, just make sure you have a slow controlled movement with your elbows in.

Hi Cole, check out my article on pre workout energy foods – http://weightlossandtraining.com/pre-workout-en... and post workout nutrition – http://weightlossandtraining.com/post-workout-n...

hey sam
im 15 and i weigh 130 pounds. i have been working out at home for about a year and i recently joined a gym a few months ago. i bought a thing of whey protein. could you tell me when and how i should use the whey protein?

Start from the beginning and move up a level every 6 weeks.

Finish one exercise before going to other. 1 minute max between sets if you want to keep your body from cooling off.

Lean muscle is just muscle gain without the fat. How to build it, check out this article – http://weightlossandtraining.com/build-lean-mus...

You may want to check out this link for workout at home – http://weightlossandtraining.com/workoutroutine...

hi sam
i am a fresmen in high school and am trying to get in shape for football season. i am involved in a summer workout program but it is only from 8am to 10am and after that i go home and try to workout but i dont have the money for a gym membership or any free weights or other kinds of workout equipment. do you have any sugestions to help me burn some of the bodyfat i have. i have built up some muscle but there is still some body fat the i need to get rid of before i feel that i am ready for football season

cheers

Hi Tony, start from the beginner and advance to the next level every 6 weeks. Also try this article for 6 pack abs checklist – http://weightlossandtraining.com/6-pack-abs-che...

Hi sam, I'm 5'9, 165lbs, and 13% body fat. I'm looking to gain weight and build muscle. I went from 145 to 165 since March 1st, 2010, so that's good but I think most of it is going to my body fat. Which workout routine would you recommend the beginner or advance? Also on what day would I be able to fit my abs since I have been told abdominal exercises help decrease your body fat and tone your abs. – Thanks, Tony

Hi John, you bet the beginner workout is great. You can also try this entire plan – http://weightlossandtraining.com/workout-plan-f...

Try the meal plan for the 6 Pack Abs Checklist article or you can get recipe ideas here – http://weightlossandtraining.com/workout-plan-f...

Hi Alex, try the intermediate workout, having 2 days off is important to allow your muscles to recover and grow.

i am 17 years old and im 5'11″ im 145 pounds and i have barly any fat i want to build muscle and be very cut not bulcky just ripped. i hear so many different ways people work out and i just dont know witch one is right for me one was to do chest arms and shoulders one day then all back and legs the next and do that every other day with a little cardio each day for a warm up the other workout was monday – monday chest arms shoulders, tuesday – cardio, wednessday – back, thursday – cardio, friday – legs, sar/sun – rest with little or no cardio. whats right for me?

Hi Shaun, try the new beginner workout for men and I've included healthy recipes you can reference – http://weightlossandtraining.com/workout-plan-f...

Hi Andy, start from the beginner and build up gradually. Can you advance to the next level after 6 weeks, but the first workout will prep your body for the more advanced workouts ahead and prevent your chance of injury which can set you back much further.

Hi Yaz, your questions are definitely valid because there are two different training styles to keep in mind. Generally if you are a beginner and mostly concerned about reducing body fat, a total body workout or circuit style workout is a pretty good idea at least 3 times a week. As you get more advanced and want to build more muscle mass then split training is a smarter plan because it allows specific body parts more time for rest and recovery.

Hi Walter, definitely start out with the beginner workout and build up from there, you will see results in the same time and allow your body to gradually adapt so you don't get injured.

Hey Sam im 16 years old, 5,7″ 170. I was wondering if i should start the Beginner to lose weight and tone up, or go with Intermediate to lose weight fast and tone up faster?
I really hope i can lose enough weight and tone up real good. If these aren't good for me, can you send me one to my email or recommend me one from the site?

Thanks for catching that Stephen, it is supposed to say Off, I've added it back in now. Train hard and let us know how it comes along!

Thanks for the great site! I was just wondering: on the beginner workout, is Tuesday supposed to be left blank like that?

If I were your coach and wanted to improve your strength and agility then I would allow you to take 2 weeks here where you do some rest and relaxation. This is important in the off season to get you ready for the intense workouts which will be coming ahead.

After 2 weeks where you are just getting some light cardio I would begin building up your routine in the gym. You definitely need to move up to the next level in your workouts and start focusing on the 8-10 reps max (which means heavier weights).

After about 3-4 weeks I would increase the intensity even more and push you so that you are only doing about 6-8 reps. This will really help you increase your strength.

A few weeks after that I would include high intensity interval training with you by doing sprints outside or even on the treadmill. We can include a focus on core strength by doing exercises like the ones in this article – http://weightlossandtraining.com/6-pack-abs-che....

Hi Troy, the Matthew McConaughey workout will be a great way for you start out and build lean muscle.

Thanks for the comment Samuel and the broken image, we have fixed that. You should notice results in about 4-5 weeks, and no you must always add variety at least every couple months to keep what you have gained or your body will adapt and you will see the results slowly fade away. Your body has an incredible ability to adapt so variety is always key.

Try sticking to a couple months of building and then a couple months of toning & defining.

Hey Sam, I am 5'11 and weigh 150lbs. I wan to build lean mucsle. Which routine would be best for me?
Thanks!

If you're going for 10 reps, use a weight where the 9th rep is quite hard and the 10th one is almost impossible.

Hi Bes, it's good idea to give your muscles some rest time on the cardio/core day as that is the time they recover and grow.

Hi,
Im interested in doing the Matt Damon workout, just wondering if it would be beneficial to some weights on the cardio and core day ?

Thanks

Hi Ruben, it's best to do your cardio after your weight training so you can keep your max strength to lift the weights.

Try following the workout routine for men here – Workout Plan for Men

Hi,am khaled,22,i used to go gym but i left out in middle.And again i started gynm 2 days back,cud u please tell me the daily routine and i want to gain wait,am weighing 50 kgs now,cud u please comment me.Thanks

hello sam,
a quick question is it better to do cardio before the workout or after the workout..

Hi Tariq, sounds like you may not be getting adequate pre and post workout nutrition. For more info on these read – Pre Workout Energy Foods & Post Workout Nutrition

Sam,

After workout my body is very tired especially the lower body. Shouldn,t I feel energetic and active? Why is that and what can I do to avoid this all day pain.

Thanks

Tariq

Hi Ryan, you really need to focus on adding more variation to your workout. Try switching it up and doing an entirely different workout, this one is pretty good – Channing Tatum Workout Routine

Hi im 18 i weigh 188 pounds i been lifting for about three months now and it seems im not getting as sore on my upper body my legs always kill but now my triceps or bis anymore any suggestions

Hi Mike, more reps with lighter weights will work better for toning & losing fat. Go heavy if you want to increase muscle mass & strength.

hi this is Micheal again the 5'3 one, will doing more reps with lighter weight give me the same results

Sam, thanks for the workout routine! I’ve been working on the basic one for 2 weeks now and enjoy it. I do have one question though: What similar exercises will hit the same area as the bent knee hip raises? I have a tough time with those, and I notice that I’m feeling a bit of strain in my legs (not painful, just that “working the muscle” kind of strain). Since this is a ab exercise, I presume I’m not doing it quite right since I’m feeling quite a bit in my legs (also my abs). Anyhow, since I’m having a tough time with that one, can your recommend any other similar ab exercise? There are quite a few ab-machines at my gym, so if I knew at least what area of the abs it targets, I might be able to figure out which of the machines to use as well.

Thanks!

PS – I’m very impressed on how you’ve kept up on this thread for so long!