I’m a 6′ 4″ male weighing 230 lbs. I’m looking to start a workout routine that consists of some cardio and weight training. I’m trying to find a daily routine to help build lean muscle and burn fat. I have 1 hour or so a day, 4 days a week to dedicate to working out. If anyone has or knows of a good routine please let me know. I can’t seem to find what I’m looking for using search engines…mainly because the internet is loaded with crap. Any help would be greatly appreciated.
Ok, I joined but it says I need to contact the system admin to add me a user before I post anything on the forum.
PLEASE HELP!! Where can I find a good workout routine to burn fat and build lean muscle?
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Hey!
Some of this will have to do with your diet, but it isn’t impossible! The time frame your have is perfect so you wont need to change that.
I have a site I just launched. Its free to join, so join my forum and I will work with you on creating some routines that will work for you. I also have 2 on there that can work for you.
I am a bodybuilder and personal trainer, we will get you lean and buff in no time!
http://www.thegetfitclub.com
visit the forum as well! Thanks!
Usually gyms have someone knowledgeable that can design a program especially for you, as different people have different body parts they need to work on.
Here’s something to get you started:
1) Do weights 3 times a week (3 reps of 10 – various exercises)
2) Use the elliptical machines for at least 15 minutes 4 times a week (more on the day you don’t do weights).
3) Get your carbs from supergreens or from vegetables (no starch).
4) Eat half your weight in grams (115) in protein each day.
Good luck!
First question is are you healthy?
If so follow this
Get 1 sets of 20 lb dumbells
Monday–Walk for 30 min (pretty fast with a walkman/Mp3 player)
Go home and do 2 sets of 15 push ups
2 sets of 10 sit ups
hold the 20 lb dumbells at your side and do
2 sets of squats butt touches couch
Wed—slow jog for 30 min (slow jog for 60 sec walk for 2 min) alternate)
Take the dumbells and do bicep curls
2 sets of 12
Lay down and do chest press with the dumbells 2 sets of 12
take dumbells and at your side do lunges
2 sets 12
2 sets 15 sits ups/and lift your legs up (lower leg raises
2 sets of 15
Thursday/Saturday—Repeat these (mon one for thurs etc)
Email me and I’ll tell you what to do later.