Need help workin out

[WarriorLax9]

I wasn't in that great of shape at the beginning of lacrosse season but I still wanted to play anyway (although most my friends who are a little pudgey didn't play cause they thought they would get made fun of, not the case) so I got a few questions to get in shape for next year.

1. When running to lose weight do I want to run short distances at high speed or long distances at a slower speed (still running of course).
2. When lifting weights (bench press) I usually bring my arms to 90 degree angles, is that good enough or do I want the bar to touch my chest?
3. How often do I want to add weights when working out considering I work out every other day, and how much weight do I wanna add each time?
4. Does whey protein work, I know I got some in my house, and if I do use it, do I want it before or after a workout?

Thanks in advance, and when you respond please use the numbers to respond because it makes it easier to understand.

[franks2089]

Look at the 20 billion threads below yours.

[RedMafia318i]

Alright well I know that looking for other threads are annoying, but they are out ther eif you want. However I can answer your questions.
1) If you want to lose weight run long distances with like extra layers of clothes, That will help you lose water weight, but you will have to eat correctly as well, if you want to lose some real weight
2) If you are benching, yes touch your chest. If you don't, you are not working the entire Pectoralis muscle. By only brignign it down half way, (90 Degrees) it only works one of the two muscles in the pecs, I do not remember which it was, pec major or minor. Either way it produces muscle imbalances which will cause possible mucles spasms and a weaker rotator cuff in some cases.
3) You need to work out every day if you want to slim down. Weights, depending on the intesity you want, you can do every other day. What I did before my season started was
A)Run a mile
B) Lift weights (Either: Biceps and Shoulders, or Triceps and Chest, {Switch off days} along with back and rotator exercises tossed in as well)
C) Abdominals worked in together will all of that (Every day)
D) End with another mile with intervals of running and sprinting. There is a thread that is on here somewhere that has an awsome running schedule someone had posted a while back that was amazing.
4) If you are trying to lose weight, do not take protein. Protein makes you gain. My reccomendation is do the above and get to a wieght you like. Then continue with the above and use protein later. And yes protein does work, however from what t sounds like you want, (lose of weight) it isn't great to be using directily from the start

[WarriorLax9]

I dont really care about weight loss, I want to lose fat. I couldn't care less about how much I way, as long as I'm not fat.