How to Design Effective and Efficient Workout Program

[f(x)]

Greetings all,

I've been working out semi regularly for the past 10 years but I've never really followed any particular plan; I just kind of "winged" it. Are there any websites that can provide me with a workout plan as well as diet and supplement tips that I could look over and then use at the gym? I'm not looking to get super ripped, just to drop a few pounds and tone up. Ideally, I'd like to spend about an hour a day at the gym 3-4 days a week.

Thanks

 

[CuddleJunkie]

http://liamrosen.com/fitness.html

 

[SeymourCake]

 

[Krueg]

Well, its kind of hard to recommend a program. It sounds like you dont really wanna get bigger or stronger but, just stay in shape and drop a few pounds.. If thats all, just keep it Simple. Stick to lighter weights and higher reps to keep yourself toned. And if you wanna loose a few pounds, try adding some cardio, bike rides, go for a walk. Or just eat less or eat cleaner/healthier foods.

Personally I use to Powerlift but got burnt out and just focus more on "BodyBuilding" now days.. So I'll use myself for an example: Monday is Chest/Back. Wednesday is Shoulders/Arms and Friday is Leg Day. Different splits and variations you can do. Just find something you like, thats tailored toward your goals and stick with it. Make some adjustment if you need to.

Good Luck