If there is one thing you should know about your body it is this.. We adapt and quite easily. This is potentially why you find yourself doing the same workout routine for months but not getting a result.
Our bodies are very smart, we adapt to changes and conditions quickly. So if you're not switching up your exercise routine regularly, you really need too.
Another thing you need to consider when designing your own workout routine is that you need to get clear about what you are trying to achieve. Unfortunately you can not train to get "big" and or get lean at the same time. (Unless you happen to be one of those genetically blessed)
Once you are clear then you can proceed.
If your goal is to lose weight and tone up your key area to work on is big compound exercises. Focusing especially on legs in the beginning. Your compound exercises include;
Lower body movements: Lunges, Deadlifts and Squats (your best friend)
All these movements use big muscle groups at the same time which will burn more calories for you and increase your muscle mass quickly which is important if you want to increase your metabolism and target fat burn.
If your goal is to increase muscle mass and increase muscle tone because you are now leaner then you can go on to do more isolated exercises including;
Quads: Leg extension, lunges
Glutes: Glute bridges, Glute kick backs
Hamstrings: Straight leg dead lift, hamstring curls
Back: Lat Pulldown, Single arm rows
Biceps: Bicep curls
Shoulders: Delt raises
Triceps: Cable rope Pushdowns
All these movements isolate a specific muscle. Of course you can include these in your weight loss routine too but it should not make-up the basis of your routine.
If your goal is to get leaner, going to the gym and doing just bicep curls, sitting on a machine is NOT going to get the results you are after. Trust me, I used to do that before I knew what I was doing and let me save you some time.... IT DOESN"T WORK.
Just because you go to the gym or workout does not automatically mean you will lose weight. What you do when you exercise is what counts. Heck I can say I trained for two hours too, but that could mean I'm also sitting on facebook half the time. Quality over quantity. Get clear about your goal and act accordingly.
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