I've been eating much better for about a year now, and have lost 50 pounds from that alone, but have not excercised for even 1 minute. Now instead of being large all over, I am large in specific areas. I finally got off my ass and joined a gym, planet fitness. Actually, I signed up online, so I haven't technically gotten off my ass yet... but my first trip will be tonight. I plan to go three times a week.
I'm 27, and am 6'1" and 210 lbs.
I have a few goals, listed in order of importance first: - I do not want my love handles to protrude beyond my jeans. - I would like muscles to not get so sore so quickly when doing home improvement projects. - I would like to feel more tired at bedtime. Getting to sleep is a trouble spot. I've always had tremendous amounts of mental energy throughout the day and all night. Perhaps using more physical energy will help this, seeing that I sit all day for work, and sit on the couch after work.
I toured the facility yesterday. There are all kinds of machines that I don't know how to use, such as a torso twister, but the staff can help me with that stuff when I need it. My main immediate focus is to get back into shape first, and then starting some light lifting. The main cardio equipment consists of treadmils, ellipticals, and bikes.
Can anyone provide insight on which equipments I should be using to meet my goals? I would obviously like to optimize my workout. I feel a bit lost, and if using an elliptical for 30 minutes, and then a bike for 30 minutes, isn't the most efficient way to get going, I don't want to waste any time.
On March 30 2010 01:07 Neo27 wrote: I've been eating much better for about a year now, and have lost 50 pounds from that alone, but have not excercised for even 1 minute. Now instead of being large all over, I am large in specific areas. I finally got off my ass and joined a gym, planet fitness. Actually, I signed up online, so I haven't technically gotten off my ass yet... but my first trip will be tonight. I plan to go three times a week.
I'm 27, and am 6'1" and 210 lbs.
I have a few goals, listed in order of importance first: - I do not want my love handles to protrude beyond my jeans. - I would like muscles to not get so sore so quickly when doing home improvement projects. - I would like to feel more tired at bedtime. Getting to sleep is a trouble spot. I've always had tremendous amounts of mental energy throughout the day and all night. Perhaps using more physical energy will help this, seeing that I sit all day for work, and sit on the couch after work.
I toured the facility yesterday. There are all kinds of machines that I don't know how to use, such as a torso twister, but the staff can help me with that stuff when I need it. My main immediate focus is to get back into shape first, and then starting some light lifting. The main cardio equipment consists of treadmils, ellipticals, and bikes.
Can anyone provide insight on which equipments I should be using to meet my goals? I would obviously like to optimize my workout. I feel a bit lost, and if using an elliptical for 30 minutes, and then a bike for 30 minutes, isn't the most efficient way to get going, I don't want to waste any time.
Do a lot of compound exercises which will work groups of muscles instead of isolating particular muscles. Ex. squats, deadlift (youd probably want a trainer to show you the correct form cause you can injure your back if youre not careful), benchpress, military press. You'll get stronger, lose weight, and more than likely hit all the muscles youd be using for any time of home improvement. They'll also tire you out.
Be sure to have a little warmup (like 5 minutes of jump rope or a 10 minute jog) and stretch afterwards so you don't get injured and maintain some solid flexibility.
I personally don't like that torso twister thing because I feel like it puts a lot of pressure on my spine. Instead I do a lot of ab stuff with medicine balls, that ab wheel thingy, and leg raises while hanging on a pullup bar.
After warming up and lifting weights I like to do some cardio. I like to do stuff like run on a tredmill at 60% for 2 mins and then switch to a stationary bike for 2 minutes at the same intensity with no break in between sets. I'll do this for like 20 minutes and increase the intensity after each set. I also do Tabata a few times a week and it's freaking awesome. Apparently it's supposed to be the most effecient and fastest way to burn calories but I just do it because it's fun.
You might also want to invest in some sort of protein supplement to drink after your workout to aid with recovery.
Just ask the guys who work there, it sounds like you want to focus on your cardio first, so a moderate intensity of bike for example would be good for lets say 30 minutes, or you could do two 15's but with a higher intensity if that pleases you. But just take it easy the first couple of times to ease yourself into it and then if you want you could find a nice 3 a week schedule that targets the specific areas but will also help your body overall.
If it's not too late to cancel, 24 Hour Fitness is selling 2 year memberships at Costco for $300 ($12.50 a month). Of course you're buying 2 years at a time so you have to be committed.
Like statix said, machines are not an optimal workout - compound exercises are, specially if you are a beginner. Compound exercises are harder because they hit more muscles at once and allow your body to bear the weight, not the machine- therefore they are much better for you because they stress your body more (in a good way), which signals to your body that it needs to adapt to the extra stress by building muscle and losing fat. Compound exercises also work smaller stabilizing muscles while you lift, which oftentimes get neglected during a machine workout.
To lose the most weight, doing both cardio and lifting is the best plan. Cardio burns fat while you exercise. Strength training helps burn fat throughout the day, and makes the cardio workout easier for you.
Edit: running is probably the best cardio workout, but if you are overweight this might not be the best for you because it puts a lot of pressure on your leg joints. In the meantime, the stationary bikes are a decent alternative, and swimming is a great one.
Make sure you do a lot of cardio and honestly the most important part of working out... is going to the gym.
You need to build a habit, learning a good workout will come with time.
Make sure you go at least 4 times a week for 3 months! Even if its just 30 minutes when u have some spare time. I used to work at a gym and 90% of the people who sign up quit in 6 months because they never trained themselves to continue going henceforth, membership was a waste of money.
On March 30 2010 01:07 Neo27 wrote: I've been eating much better for about a year now, and have lost 50 pounds from that alone. I have a few goals, listed in order of importance first: - I do not want my love handles to protrude beyond my jeans. - I would like muscles to not get so sore so quickly when doing home improvement projects. - I would like to feel more tired at bedtime. Getting to sleep is a trouble spot. I've always had tremendous amounts of mental energy throughout the day and all night. Perhaps using more physical energy will help this, seeing that I sit all day for work, and sit on the couch after work.
Holy fuck that is kick ass.
Anyway, you are a large fellow. 210, 6'1 is pretty decent, but I am guessing you lack muscle or else you wouldn't complain about 210. Your goals are pretty easily explained.... You need to exercise
The best thing for you to do is join a boxing or start boxing training. Now let me explain before you say, fuck I could be a boxer, or I don't like boxing.
When you are training you don't have to face opponents or wear boxing gloves. Boxers have the most intense cardio. A perfect start for you would be to look into the training they do (talk to your fitness providers at your gym, THEY WILL TELL YOU CORRECT INFORMATION).
-Skipping; intense cardio and helps you learn how to breathe correct so you get more out of your training. -Resistance training; elliptical machines are very good for strength training and losing weight without having to put immense pressure on your joints. You don't need to lift weights coming out of the gates. -Punching bag; if learned how to properly use it, one of the best tools in the gym. Trains your breathing, non-stop cardio. Don't just punch either, lifting your legs is very hard to do so it pushes your heart to beat faster. -Swinging rope training; SOOOOOOO important. This is massive to strength train, cardio train, and to give you longevity to your training. Most gyms have this, but you can make your own. Here is a video of some random doing it: -Medicine ball is very effective as well.
Probably the most important thing is to tell your trainers at your gym what your goals are, and see what they say! They can look at your body and see what would help you most. Ask about boxing training too.
Eventually when you get serious buy a weighted vest. They're like $120-$300. I didn't think much of the vests, then I wore my buddies for a run in 25 degree weather. I almost didn't make it lol. Even running up steps with 20 pounds more than normal or simply jumping 2 ft is so much more difficult.
Thank you all for the great tips and links! Just to take it easy the first time, I tried the elliptical and bikes. My legs are sore today, I can't wait for more. When on the elliptical, I was thinking, "Man, this is easy. 250 calories burned? No problem!" but the second I stepped off, I wanted to colapse =)
On March 30 2010 02:35 I_are_n00b wrote: If it's not too late to cancel, 24 Hour Fitness is selling 2 year memberships at Costco for $300 ($12.50 a month). Of course you're buying 2 years at a time so you have to be committed.
That's a good price. I looked for locations, and 24 hour fitness seems to be a big city thing, there isn't one near me. Too bad =(
EPT
![[image loading]](http://vegetasfrenzy4.homestead.com/files/VegetainTraining.jpg)
