To avoid the pitfalls of injury, elbow strain, pulled muscles, etc., see coach for training tips. E.G. Avoid doing any heavy isolated tricep exercises FIRST, such as tricep bar or rope press downs, and or tricep extensions, but rather do light dumbbell warm-ups for the biceps first when training arms.
Try supinating light dumbbell curls either sitting or standing to warm up the elbow joint sufficiently first and help avoid the elbow twinge which comes with straining the tendons and ligaments in isolated movements. Always start your tricep workout well warmed up and with light press downs - gorging the area with blood - before going heavier in any isolated movement.
To help avoid knee injury while doing legs, start off with higher rep leg extensions which warm up the knee joint first BEFORE doing leg presses, squats or heavy movements.
Before doing squats, it also helps to warm up FIRST with some abdominal crunches and then SECOND with a set of 12 hyper extensions AFTER warming up and stretching.
The hyper extensions warm up the lumbar area of the lower back and this front & back warm up of the midsection and lower back enable you to lock in the mid-section which stabilizes you better for squats. See the Boxing coach for proper form, while utilizing continuous tension principle.
Do your workout 2-3 days per week-TUES & THURS OR MON & WED, or FRIDAY & SUNDAY - however you want to work it - but get at least ONE DAY REST OR MORE IN-BETWEEN. Do something for abs every day, and try to walk in the park each day for the fresh air.
WATCH WHAT YOU EAT EVERY DAY. If you want to lose weight, eat smaller portions, train and eat instinctively.
Avoid starches, sugars, junk foods.
Minimize red meat and dairy products. GOOD SOURCES OF PROTEIN ARE: Egg whites, tuna, turkey and lean chicken.
Eat different fresh vegetables and fruits DAILY. Use romaine lettuce, spinach, and kale instead of iceberg lettuce because they contain more vitamins and minerals.
DRINK FRESH COLD WATER EVERY DAY. It is the best thirst quencher.
Get a Jack Lalane or comparable power juicer for melon, carrot, cucumber, celery, apple, parsley juices or any combination of vegetables or fruits.