Custom Workout Routine

by Zan
(Corona, CA)

I've been trying to research the perfect workout for my type (with a weekly schedule planned)

Here are my details:

Body fat - 15.1%
Weight - 160 lbs; 24 lbs of fat
Lean weight - 136 lbs
Calories burned per day on average - 1,875

Now with these details put together...and me wanting to keep the EXACT weight and just tight and tone all my muscles.

I just want the cuts. I'm not looking to become buff.

My Answer

I don't know your age and your gender.

So I have to make an intelligent, calculative guess.....

I think you are in your late teens or early 20s and you're a male.

If that's the case, you've pretty healthy body fat percentage. Congrats!

You just want to maintain your current weight of 160 lbs and to keep your muscles tight and "sculpted", so to speak.

Well, nothing's magic about maintaining weight. It's all about calorie balance. And the "law" of calorie balance says that you should consume the same number of calories you burn, to maintain weight.

On average, a male needs to burn off 2,500 calories a day, to maintain weight.

Since on average, you already burn 1,875 calories per day, all you need to burn off is another 625 calories (to make it 2,500 calories a day), to maintain your weight at current level.

The best way to expense off these 625 calories is by doing cardio exercise and weights.

Cardio exercise(s) like walking (at very brisk pace), biking, running, swimming, dancing, rope jumping.....can help you torch off a fair amount of calories in a 30 - 60 minute exercise session.

Then do weights using either your own body weight or using dumbbells or exercise equipments that offer good resistance.

This kind of weight training helps you build lean muscle mass in all your major muscle groups (arms, thighs,legs, hips, back, shoulders, abs....), which in turn boosts your metabolism as the built lean muscle mass is metabolically active, meaning you burn calories even at rest and when not doing exercise.

As the lean muscle mass is in more compacted form, it also gives form and shape (or "tone", if you want to call it that) to your muscles, hence you look lean and tight.

Hence, the best bet for you is to do cardio exercise plus weight training, to keep you in your current weight and in a lean and tight shape.

Cardio 4-5 times per week for at least 30 minutes per session and weight train 15-20 minutes per session, 3-4 times per week. These kinds of schedules are more than enough to sustain you in your current weight.

Of course, eating a healthy, nutritious diet helps too!

Perhaps this page on calories could help you more with what you want to know.