In the beginning of the year I mentioned I wanted to lose weight and get down to 215 lbs. I have lost a total of 8 lbs and know if I keep up the good work I'll reach my goal in no time. I'm here to offer you my free workout routines that have worked for me.

One of the biggest changes I have made deals with my diet and the foods I eat. I have a fast metabolism and eat often. I eat close to 6-7 times a day. Instead of a high calorie snack, I have been eating a small bowl of almonds and raisins, which also has a good balance of nutrients.

My Free workout routines are not for everyone, please use with caution. Ask your local personal trainer for guidance.

I lift 3-4 times a week. I split my body into 2 groups,
Day 1: Chest- Dumbbell chest press, Incline chest press, free motion chest fly,
Shoulders-Shoulder press, side lateral raise, shrugs
Triceps- Tricep press down, tricep extensions

Day 2: Back-Assisted pull ups, lat pull down, seated row, rear deltoid fly
Biceps-Barbell curls, hammer curls, preacher curls

I do my ab's 3 times a week, more core exercises than anything. (Bridge, anything with a stability ball, pilates-good functional core exercises.)

On my lifting days I do cardio for 20 minutes each time. I sometime split it into cardio into 10 minute sessions. When my results slow down, this will be the first thing I change. I'll increase my cardio to 25 minutes.

Always increase in small increments. Your body will adapt to whatever you give it. If you start to fast, say workout for 45 minutes, then what 1 hr. Too much, too soon, slow down. Exercise is about challenging your body to make a change.

If I'm lucky, I play racquetball 2-3 times a week. That workout is a calorie burning activity. From the research I have done I burn close to 700 calories a hour. We usually play for 1:30-2 hours.

I also have a workout log that you can download for free. Please feel free to ask me questions on my free workout routines and free workout log, thanks.