Workout Regimen

[ArteEtLabore14]

So I've been going to the gym 5-6x a week for about a month, and I'm really enjoying it and my body definitely appreciates it (though not right after). The only thing that bothers me is even though I can "feel" my workouts, every time I go it seems a little scattershot to me. I don't have a set plan of exercises, etc and so I feel like I'm possibly over-training some areas and missing out on others. I'd like to get a plan to help with my goals, and I know some of the folks here on SF are fitness buffs, and I was hoping some of you could help.



I'm 6 foot 1, and weigh 172 pounds. My general goals are:

- Burn fat (5-12 pounds)

- Add muscle (8-15 pounds)

- Improve endurance/stamina



(I know that you don't burn fat, and then add muscle, it happens simultaneously, and that you can't turn fat into muscle etc, but those are just my goals).



I'm a soccer player, so my focus is really on my legs. I want to work on strength, and muscle stamina. I find myself getting tired late on in games and my tackling and my close control starts to get sloppy. To that end I want to:



- Strengthen my entire lower body

- Improve lung stamina (increasingly have to work harder to make me breathe heavier)

- Improve muscle stamina, mainly in legs (running, kicking, tackling etc make my legs less tired)

- Run faster



I also have other, non soccer-related fitness goals and these include:



- Strengthen entire body

- Focus on toning my upper body, especially arms and shoulder.

- Strengthen core

- Flatten stomach and chest



I'm not expecting some magical workout routine that's going to turn me into an adonis in a few days, but I don't know a whole lot about lifting and weight exercises, so any help building a routine to accomplish these goals would be greatly appreciated.

[WalterArcher]

Hi,
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[pinkvinny]

The best way to lose weight is to watch what you eat. Take food that has high in protein because you need more energy to lift that heavy stuff on the gym to have that muscle. Try jogging, it is one of way to strengthen your legs.