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Right now i'm 6'1" and 260~270lbs. (WHOA) yes, I know. So starting today, i'm on a quest to drop down to 205~210, as that is what I feel my optimal weight is; taking in account my weight and frame. I wanna go back and be healthy again, as my stamina and strength are sooo bad. If I had to play basketball, I would last 2 fastbreaks until I need a sub. So now it's goin to change. I'm going to start workin out and exercising.
So now, here is where I kinda need TL's help. Since I used to work out, i'm fine with weightlifting exercises, but I'm lacking in the area of cardio/ab workouts. Sooo if anyone that is knowledgeable in this aspect, plz post to me a possible cardio training regimen. Here is my schedule so far.
[Monday] Back/Bicep/Forearm
[Tuesday] Chest/Triceps
[Wednesday] Shoulders
[Thursday] Legs/Abs
[Friday] Back/Bicep
[Sunday] Legs
Soo yeah, that's what I have in mind so far, soo here I go on my journey!
p.s. wish me luck guys!! also, if you find any faults in my current workout routine plz post what is wrong and a way to change/enhance it. thx thx
[Week 1]
Current Weight: 270
Previous Week's Weight: 270
Ill weigh in every Sunday night.
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GL on your epic quest, btw, do you run or bike at all?
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I play basketball, but right now i'm trying to raise my stamina to the point where I can at least survive a game.
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Lose that extra day of back/bi and replace it with a cardio only day? You should still be doin cardio anyway (do hiit, that shit's a dirty fucking cunt, but you feel it right away) but make sure you really do it that day.
Drink a shitload of water during the day and make sure you actually eat right (high protein, fats and carbs only early in the day) otherwise you're just wasting your time!
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Good to hear that you wanna shape up, hope you keep your motivation going because I know for me, that's one of the biggest factors. Anyways, I feel I'm pretty knowledgeable when it comes to strength training and dieting so I can try to help you out.
First thing is first, change your diet. It's probably the most important aspect you have to change. Use can use this calculator to give you some indication of what to look for calorie wise:
http://www.freedieting.com/tools/calorie_calculator.htm
Of course there's more to it than just calories for example macro nutrient balancing, but still for starters I would try to aim for the "Fat Loss" calorie intake from what you do now. Don't try to do the "extreme fat loss" at first because your metabolism will down shift and actually work against you. Healthy protein (fish, chicken), veggies, whole wheat stuff, no soda, etc. you know the deal.
I'm busy at the moment, but you can't forget cardio. For like the first 2 weeks try to put in 3-4 days of whatever cardio, b-ball, running, jump rope, swimming, whatever as long as it's not right before or right after your lifting. HIIT (High Intensity Interval Training) is also something to look at down the road since it helps greatly in fat loss. Personally I do it 3-4 times a week, depending if I'm in my cutting/bulking phase.
And drink LOTS of water like the guy above said, it helps in tons of ways. Hope this helps, good luck!
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Yeah I looked up the HIIT thing, and it looks like something I should integrate to my schedule. But when should I do it? ie what days of the week and how many hours before I do my weight lifting? And what exercise (bike, elliptical) and lastly should that be my cardio sesion for the day? Bleh typin this quick cuz i gotta leave for class in a few. But yeah I start working out around 2~3p.m. (it's 10:26 now) soo hopefully to do some of the stuff that you guys suggest starting TODAY! wooot
p.s. I should be fine with motivation as I have friends that workout with me. and once my bro finishes basketball season in school, we gonna start kickboxing training with each other. we got the thai pads, need a heavy bag though. (anyone care to donate? haha) It's gonna kick azzz
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Amta, drinking tons of water does kill water weight, correct? Im currently cutting =o
And for the op, find your basal metabolism rate (i think that's what it's called) it basically tells you how many calories you would need a day to maintain weight. If you're bulking, add 300 or so to that. to lose weight, subtract 3-500. I think those are about all the basics..??
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For cardio: Jog for 20 minutes 3 days a week. There isn't anything else you need to do. If you can keep this up, you will hit your ideal weight. If you can't jog the full 20 minutes, feel free to walk briskly until you catch your breath again, then go back to the jogging pace. The trick is to never stop moving and keep testing your endurance-- which is why I didn't suggest walking 20 minutes a day... you need to continue to strain yourself. Once you can jog the full 20 minutes, just stick to doing it 3 days a week and the weight'll just melt off you.
Also, it couldn't hurt to check your diet, especially if you think its likely you won't keep jogging once you lose the weight. I've never been much on watching what I eat, but I never eat unless I know I'm hungry. Don't eat out of boredom. Ever. Don't have seconds, have leftovers. If you just can't help but put on weight when you eat, you might wanna talk to a dietitian and get on a plan that suits you. The big thing is to avoid eating when you're not hungry.
I'd be careful about doing too much weight lifting on the days you do cardio. If you're determined to build up muscle while you're losing weight, I'd suggest always doing your stretches before and after a workout-- to avoid injury.
Good luck.
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Oh yeah, the other big one: make sure you eat 5-6 times a day. Not full meals, but smaller stuff. Keeps your metabolism going. You should be eating every 2.5-3 hours up until your actual dinner (or if you workout afte dinner, your post workout protein shake).
Big breakfast, small snack, big lunch, snack, snack, dinner.
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Hawk makes a good point, eating smaller meals throughout the day to feed your metabolism and also prevent you from gorging on meals.
Here's just an example day for me:
Breakfast: shake (1% milk, some whey protein, oatmeal, natural peanut butter, etc.]
snack1: handful of almonds and an apple or raisins
Lunch: chicken salad (go light on the dressing)
snack2: my protein shake I take after I lift/HIIT [you should get in the habit of doing the same]
dinner: fish, some brown rice, and veggies
snack3: leftover from morning shake
that's just a typical day, nothing to extravagant or expensive.
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For HIIT, it's a workout in and of itself, it really wipes you out if you do it properly so maybe when you start out try to fit in a separate session and see how tired you get then adjust from there. Right now, I'm sort of cutting so I only lift on Mon and Weds.. Tues/Thurs/Sat[abs also] I usually do HIIT. Friday I like to do endurance running, say 45-50 mins.
Treadmill, elliptical, or recumbent bike are all good, i like to mix them up, but usually I do HIIT on the elliptical since it's easy to adjust the resistance/elevation on the fly.
Overall though, just don't try to do everything at once because you'll end up only hindering yourself. As long as you have fun with it you'll keep doing it and you'll see results.
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Atma, what is the signifgance of drinking so much water? It helps reduce visceral fat/ water weight fat??
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copy/pasted from a site via google:
* regulate appetite
* increase metabolism
* boost energy levels
* less water retention
* alleviate some headaches
* help reduce blood pressure
* help reduce high cholesterol
* ease joint pain
* decrease in risk of some cancers
* less chance developing kidney stones
* release toxic waste products
* improves skin
also green tea is the rage nowadays
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Is this HIIT workout good? http://www.bodybuilding.com/fun/wotw40.htm
ALRIGHT! The moment has come! The first step on this thousand mile journey begins! I'm gonna do the schedule i have in the OP. Then next week I will add the HIIT. Of course imma add some cardio on my workout today. ALRIGHT! hellooo new meeee. later guys wish me luck. OFF TO THE GYM!
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On January 23 2008 00:28 Tadzio00 wrote:
For cardio: Jog for 20 minutes 3 days a week. There isn't anything else you need to do. If you can keep this up, you will hit your ideal weight. If you can't jog the full 20 minutes, feel free to walk briskly until you catch your breath again, then go back to the jogging pace. The trick is to never stop moving and keep testing your endurance-- which is why I didn't suggest walking 20 minutes a day... you need to continue to strain yourself. Once you can jog the full 20 minutes, just stick to doing it 3 days a week and the weight'll just melt off you.
Also, it couldn't hurt to check your diet, especially if you think its likely you won't keep jogging once you lose the weight. I've never been much on watching what I eat, but I never eat unless I know I'm hungry. Don't eat out of boredom. Ever. Don't have seconds, have leftovers. If you just can't help but put on weight when you eat, you might wanna talk to a dietitian and get on a plan that suits you. The big thing is to avoid eating when you're not hungry.
I'd be careful about doing too much weight lifting on the days you do cardio. If you're determined to build up muscle while you're losing weight, I'd suggest always doing your stretches before and after a workout-- to avoid injury.
Good luck.
Sorry but you are clueless and wrong. He will not hit his ideal weight by simply running 3 times a week for 20 minutes rofl.
It's ALL ABOUT CALORIES, ie how much you eat and how much you burn during your day. Only thing jogging does is make you burn more calories so obviously what you eat is alot more important.
You can loose weight just by eating less but then you will get tired and will loose the health related effects from "cardio".
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On January 23 2008 00:31 Hawk wrote:
Oh yeah, the other big one: make sure you eat 5-6 times a day. Not full meals, but smaller stuff. Keeps your metabolism going. You should be eating every 2.5-3 hours up until your actual dinner (or if you workout afte dinner, your post workout protein shake).
Big breakfast, small snack, big lunch, snack, snack, dinner.
Yeah but that has proven to not really matter at all in the long run.
It's all about how much calories you get and how much you burn, so if you eat 2000 kcal a day it doesn't matter if it's divided in 6 meals or 3.
There might be a incredibly slight difference but it's not noticeable.
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On January 23 2008 03:14 JensOfSweden wrote:Show nested quote +On January 23 2008 00:31 Hawk wrote:
Oh yeah, the other big one: make sure you eat 5-6 times a day. Not full meals, but smaller stuff. Keeps your metabolism going. You should be eating every 2.5-3 hours up until your actual dinner (or if you workout afte dinner, your post workout protein shake).
Big breakfast, small snack, big lunch, snack, snack, dinner. Yeah but that has proven to not really matter at all in the long run. It's all about how much calories you get and how much you burn, so if you eat 2000 kcal a day it doesn't matter if it's 6 meals or 3. There might be a incredibly slight difference but it's not noticeable.
I'd say that although it doesn't help your metabolism all that much, it does keep you from "binging" at meals.
Just make sure to keep an eye on what you're eating too. Rice, beans, lean chicken, fish, and greens ftw.
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Cardio is simple: just replace your car travels with a bicycle. If you only have to go short distances, make sure you push yourself hard on the bicycle. The bicycle is fantastic because it doubles as transportation, so you don't even think of it as exercise, you think of it as getting from A to B. It is very healthy for you (good cardio, yet low impact), very healthy for the environment, and will save you serious gas money if you use it for transport.
- Over half of all car trips are under 5 miles! (perfect cycling opportunity)
- Cars pollute the most in the first few miles they are driven.
I bicycle every day to everywhere I go. On the weekend, I bicycled 6 or 7 miles to the mountains and hiked on in a few miles. Yesterday I bicycled 30 miles just to see what I could see. Bicycling everywhere helps my concentration and my health. I used to get rashes and other skin infections, and once I started cycling regularly, they went away. I rarely get sick, and I feel incredibly energetic.
I can't recommend the bicycle enough! And I didn't even discuss the fun aspect here. (It's damn fun!)
Aside from that, about 9 - 10 years ago, when I was 14-15, I was 6'1 and weighed 210lbs. Today at the same height I weigh 160ish. You can definitely achieve what you want if you simply eat right and get regular exercise. I would make cardio a daily thing for you (and if it were me, I'd use the bicycle.)
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honestly, weight training really isnt the best way to lose weight, or a way at all. Cardio + diet, and you'll drop like a stone, the more you work out, the less fat you'll have, but the more muscle you'll build which weighs more than fat, so you will still lose some weight, but not as much if you did cardio MORE than weight. You should still do weight, imo, but not THAT much
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United States22883 Posts
On January 23 2008 03:14 JensOfSweden wrote:Show nested quote +On January 23 2008 00:31 Hawk wrote:
Oh yeah, the other big one: make sure you eat 5-6 times a day. Not full meals, but smaller stuff. Keeps your metabolism going. You should be eating every 2.5-3 hours up until your actual dinner (or if you workout afte dinner, your post workout protein shake).
Big breakfast, small snack, big lunch, snack, snack, dinner. Yeah but that has proven to not really matter at all in the long run. It's all about how much calories you get and how much you burn, so if you eat 2000 kcal a day it doesn't matter if it's divided in 6 meals or 3. There might be a incredibly slight difference but it's not noticeable.
There's a difference in how your metabolism uses those calories. Eating 6 small meals a day is much, much healthier than eating one large meal a day, even if the total nutritional value is the same. Your metabolism drops when you go into starvation mode to adjust. If you eat smaller meals, you'll never feel ravenous. It also helps to keep yourself from binging.
I would not recommend running or jump rope like the other people here suggested. That's putting way too much pressure on your joints at that weight. Stick to bike, elliptical and anything low impact.
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On January 23 2008 03:16 omgbnetsux wrote:Show nested quote +On January 23 2008 03:14 JensOfSweden wrote:On January 23 2008 00:31 Hawk wrote:
Oh yeah, the other big one: make sure you eat 5-6 times a day. Not full meals, but smaller stuff. Keeps your metabolism going. You should be eating every 2.5-3 hours up until your actual dinner (or if you workout afte dinner, your post workout protein shake).
Big breakfast, small snack, big lunch, snack, snack, dinner. Yeah but that has proven to not really matter at all in the long run. It's all about how much calories you get and how much you burn, so if you eat 2000 kcal a day it doesn't matter if it's 6 meals or 3. There might be a incredibly slight difference but it's not noticeable. I'd say that although it doesn't help your metabolism all that much, it does keep you from "binging" at meals. Just make sure to keep an eye on what you're eating too. Rice, beans, lean chicken, fish, and greens ftw.
True that. It can definately "help" many people to eat less and more often instead of having just the good ol' three meals: Breakfast, Lunch, Dinner.
Although I like 3 for simplicity but yeah if you're really hungry or if you tend to eat more when being angry/upset/sad it can be hard to keep your self-discipline up.
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EPT
