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Author
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Topic: Gonna start working out need a routine...advice.
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Camaro Kid Z/28
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Member # 3100
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posted
 
 
Well i got a gym membership the other day and I want to lose the love handles and spare tire. I want to lose about 45-50 pounds and get back to 190-200 lbs. Doctors orders. need to look good again, i lost about 45 pounds a year ago just from cutiing out fast-food,sugars,and soda and no exercise, i gained it all back when i got a gf and got lazy when it came to food (ate fast food,sugars and soda lol!) So now shes gone and the fat is still there! ![[Embarrassed]](redface.gif) I am willing to go at least 3 times a week. help a brotha out,thanks in advance.
Ernesto
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1973 Camaro Z/28(clone)
http://www.cardomain.com/ride/2649130
"4-eyes forever essay!"
Posts: 6429 | From: 408 | Registered: Jul 2003
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drop92
PITUDO
RACING 415
Member # 1323
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posted
My advice is to call ALSTOCK and tell him to let you have some curry. eat it and put it on your couch and bed, then youll loose some weight
Posts: 3422 | From: SF | Registered: May 2002
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KINGROY
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Member # 7736
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posted
1)Cut out all the fastfoods, sodas, alcohol and sweets. Maybe once a week to treat yourself. Remember, you're not going a diet, you're making a lifestyle change. Also, it depends on how much you want it.
2)walk, jog, or run for at least 30min a day. People loose the most weight the quickest by doing resistance training in a gym for about an hour, then doing some cardio for about 30min after that.
3) drink plenty of water. Water increases your metabolism, which in turn will help you burn some fat.
4) don't eat late. (after 8pm) or don't eat and go to sleep. All that energy you gained from the food needs be burned off with just normal daily activities.
Hope this helps. If this is followed accuratly, you should see a difference in the scale after about 2 weeks.
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2003 Cobra Vert
2005 Prius
Posts: 1642 | From: Vallejo, CA | Registered: Jun 2007
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BCINGUU
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Member # 2397
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posted
King Roy forgot the most important point - no beer. No friggin beer! Nothing adds fat faster. Of course that's usually the hardest thing to cut out.
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93 Cobra #4563 347ci 12.0@118 505rwhp 524tq
90 GT "Saleen Cobra" style convertible 347ci
67 GT "Eleanor" style coupe 347ci
Posts: 1425 | From: San Jose, CA | Registered: Jan 2003
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N8
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Member # 6048
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posted
Well my biggest advice to people who say they want to lose weight but plan on doing resistance/strength training is be realistic. The reason I say this is because you can very well fall short of your weight loss goal but end up on the better end of the spectrum as far as your health. Muscle weighs more than fat.
As for diet, cut out soda, fast food and fried foods. I recommend eating 5 small meals a day, than holding out and eating 2-3 large sized meals. Lots of veggies and chicken breasts and whole grain wheat bread.
Hold off on supplements until you see how your body reacts to a nice training regimen. But I would recommend a multivitamin to start (Mega Men is good).
If you are just starting off or not used to strength training. I recommend using the cable versions of common exercises until you strengthen your joints/muscle groups and get the motion down. Then move onto the free weight version of those exercises. I wouldnt stay with cables because while you get isolation. You dont get the strengthening of the stabilizer muscles.
If you need help with a actual work out. I can recommend some that will get you started then you can find your own way after a while.
Working out is addicting and fun. It is like second nature to me now and it feels weird if I do not go.
Good luck, hope it works out for you. Also you mentioned the doc advised you on this decision. Keep in mind that certain conditions require special care when exerting yourself. Make sure you stay hydrated.
[ January 26, 2009, 01:29 PM: Message edited by: N8 ]
Posts: 11638 | Registered: Sep 2005
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90gtvert
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Member # 8697
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posted
I just started working out today also. Gotta get back in shape. I am starting off slow, cause i gotta ease back into it but here is my routine for the first 3 monhts. ( I will switch it up every 3 months with different excercises for the same muscles so my body does not become accustomed to it)
5 days a week: 30 minutes cardio. Right now I am doing walking at 3.5Mph on a 2% incline. Will mix it with jogging as I get accustomed to the workout.
Mon - Back/Bicept strength (8 reps per with heavy wieghts)
Tues - Chest/Tricept strength (same as above)
Wed - Shoulders/Legs
Thurs - Back Bicept burnouts (keeping heart rate above 130 after cardio, and using light wieghts and more reps (12-15)
Frid - Chest Tri burnouts (same as Thurs
Saturday I do a casual mile walk to the dog park and back.
Sunday - Relax day
Also, changing your lifestyle of eating habits (as I am doing) is key.
Mike
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90 GT Vert
93 GT
http://www.110octanephotography.com
Posts: 1889 | From: Bay Area | Registered: Oct 2008
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SheerSliver03
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Member # 6589
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posted
personal trainer. they are expesnsive but without a doubt the best and quickest way to get what you want. there are some good cheap ones on craigslist if you look around
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2003 Altima SE
1970 Mustang Coupe *Sold
Posts: 641 | From: elk grove | Registered: Mar 2006
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Jaejae5.0
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Member # 7958
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dnt eat 2 hours before you go to sleep...and before you work out eat somethin spicy or real hot!..it will raise your metabolism for a 2-3 hours
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1987 notchback h/c/i 302 & 70mm turbo SOLD
2000 camaro ss cam only
Posts: 4890 | From: the combustion chamber | Registered: Oct 2007
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N8
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Member # 6048
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Mike I see no ab work outs in there. Strengthening your core is key for a lot of what you do on a daily basis. Also for starting out. Your work out is fine. but I may suggest trying a workout of doing opposing muscle groups. For example work Bi and tris one day. Back and Chest one day. Shoulders and traps another. That is normally a good work out for starters, if you are feeling severe discomfort when your muscles start repairing. Also I am not sure if I would totally vary the exercises every 3 months. Rather amend exercises of weight every 3 months. For example for 3 months go through your hypertrohpy stage with lower weight higher reps, with half way through that adding a exercise or 2 and minimizing rest between sets. Then move to the bulk up stage doing heavy weight less reps with more time in between.
There is no one formula as everyone is different. This is just what has worked for me and a couple of others I have recommended it to. So it may work for you as well.
Also personal trainer could be a good resource. But I would only use one to get started. The go on your own from there.
[ January 26, 2009, 01:53 PM: Message edited by: N8 ]
Posts: 11638 | Registered: Sep 2005
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hidnn.o.s.
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Member # 1219
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quote:
Originally posted by N8:
personal trainer could be a good resource. The go on your own from there.
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R.I.P. Willie G. You are missed on this forum
Posts: 15950 | Registered: Apr 2002
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90gtvert
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Member # 8697
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quote:
Originally posted by N8:
Mike I see no ab work outs in there. Strengthening your core is key for a lot of what you do on a daily basis. Also for starting out. Your work out is fine. but I may suggest trying a workout of doing opposing muscle groups. For example work Bi and tris one day. Back and Chest one day. Shoulders and traps another. That is normally a good work out for starters, if you are feeling severe discomfort when your muscles start repairing. Also I am not sure if I would totally vary the exercises every 3 months. Rather amend exercises of weight every 3 months. For example for 3 months go through your hypertrohpy stage with lower weight higher reps, with half way through that adding a exercise or 2 and minimizing rest between sets. Then move to the bulk up stage doing heavy weight less reps with more time in between.
There is no one formula as everyone is different. This is just what has worked for me and a couple of others I have recommended it to. So it may work for you as well.
Also personal trainer could be a good resource. But I would only use one to get started. The go on your own from there.
Hey N8,
All good points. And I did forget to put in there that I do AB's (leg lifts, and a crunch machine) 3 times a week.
Mike
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90 GT Vert
93 GT
http://www.110octanephotography.com
Posts: 1889 | From: Bay Area | Registered: Oct 2008
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PeNiNsula302
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Member # 1061
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posted
quote:
Originally posted by kingroy:
1)Cut out all the fastfoods, sodas, alcohol and sweets. Maybe once a week to treat yourself. Remember, you're not going a diet, you're making a lifestyle change. Also, it depends on how much you want it.
2)walk, jog, or run for at least 30min a day. People loose the most weight the quickest by doing resistance training in a gym for about an hour, then doing some cardio for about 30min after that.
3) drink plenty of water. Water increases your metabolism, which in turn will help you burn some fat.
4) don't eat late. (after 8pm) or don't eat and go to sleep. All that energy you gained from the food needs be burned off with just normal daily activities.
Hope this helps. If this is followed accuratly, you should see a difference in the scale after about 2 weeks.
This is all extremely good advice. As said, it's a lifestyle change... how much progress you make and how seriously you take this is entirely up to you. I have been helping a friend get back into shape for about three months now. He was fit back in his high school days and then let himself go for the past 6 years, topping out close to 300lbs. I work with him personally M/W/F following an alternating strength/cardio plan, but incorporating both during all workouts. I recommend Crossfit (www.crossfit.com) for a great workout program; all of their workouts of the day (WOD) can be dialed down to suit your level of fitness. Bottom line is that you need to start at your core and move up from there. Basic body weight movements (i.e. pull ups, push ups, dips, air squats, lunges) are going to get your body back to where it needs to be initially. Start of slowly on the runs, incorporate walk/runs, sprints, lsd(long slow distance), hills, etc... After three months we've seen fluxuating weight loss, but his overall level of fitness has improved dramatically. He wen't from being winded from a half mile of fast paced walking to completing a 4 mile run at a 9 minute pace last week, with room to go further. Where the problem lies with this guy is the commitment outside of our workouts (diet, hydration, drinking at least a 6 pack a night). He KNOWS what he has to do, but still gets into that sorry-for-myself mode and fails on his side of things.
Good luck in your endeavors, and always remember that you CAN do this, just takes a little heart and a whole lot of self discipline. Don't forget about warm up / cool down stretching!
Posts: 3423 | Registered: Mar 2002
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89bluenotch
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Member # 7454
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posted
i just started today again as well. i got lucky my dad gave me a lot of free weights and a lot of different machines. i am going to start off with just 3 days a week, and walk my dog and occasionally ride a mountain bike. the hardest part for me will be eating rite and not drinking my favorite drink jack and cokes. i also like to eat at all the wrong times late at night mostly. i am naturally slim at 6'2 190/195 but getting toned and feeling better and being more active is what i want. good luck guys ![[patriot]](graemlins/patriot.gif)
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-Gunnar
89 coupe
54 f100
R.I.P. SILVERLX
Posts: 1857 | From: HEALDSBURG | Registered: Feb 2007
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90gtvert
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Member # 8697
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posted
Lol we need like a Cafords workout support group for motivation and keeping motivated.
Thats my problem is staying motivated as I work a shit ton of hours at work so having the engery to get to the gym becomes a problem. Once im at the gym I will lift the weights and do the cardio. Its just getting there.
I need a lock on my alarm clock so I cant change it haha.
Mike
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90 GT Vert
93 GT
http://www.110octanephotography.com
Posts: 1889 | From: Bay Area | Registered: Oct 2008
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N8
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Member # 6048
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posted
I forgot to add, if You can take up a athletic hobby that would go great to getting you where you are going. I am naturally a hoop player and play a lot. But recently I took up boxing and a boxing training regimen. Aside from the occasional black eye and bruises, the training is the hardest stuff I have ever done.
Posts: 11638 | Registered: Sep 2005
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drop92
PITUDO
RACING 415
Member # 1323
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posted
have sex everyday! you'll loose weight fast.. but no quicky's
Posts: 3422 | From: SF | Registered: May 2002
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89TRUNK
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Member # 2506
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posted
Cardio Cardio Cardio... Your trying to lose weight so you should live on the treadmill, if you have knee leg issues while on the treadmill then try the stairmaster. Stay away from bad foods, if you don't think you should eat it then you probably shouldn't eat it. 1 portion is about the size of your closed fist.
Also look at your calorie intake. Consistancy is the key with losing weight and there's always time to workout. You don't have to be at the gym, take a walk during lunch if you can't make it before or after work. What you get out of it is what you put in it.
Posts: 1843 | From: Bay Area | Registered: Feb 2003
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Camaro Kid Z/28
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Member # 3100
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posted
thanks for the advice everyone i will print this out and use a guide. I will try to keep you informed what my progress is! you guys rock! ![[worship]](graemlins/worship.gif) ![[Whoo Whooooo!]](graemlins/woowoo.gif) ![[Cool]](cool.gif) ![[Smile]](smile.gif) ![[Big Grin]](biggrin.gif)
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1973 Camaro Z/28(clone)
http://www.cardomain.com/ride/2649130
"4-eyes forever essay!"
Posts: 6429 | From: 408 | Registered: Jul 2003
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KINGROY
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Member # 7736
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posted
quote:
Originally posted by Camaro Kid Z/28:
thanks for the advice everyone i will print this out and use a guide. I will try to keep you informed what my progress is! you guys rock!
We wish you the best.
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2003 Cobra Vert
2005 Prius
Posts: 1642 | From: Vallejo, CA | Registered: Jun 2007
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Mr.Lucky
CAFords OG
Member # 1772
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posted
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95GT: Bolt ons.
Good sellers/buyers: Stangs R Us, 1SicGt, sn4bwc, racsirx, WickedStang, Autumnstang97, cali95gt
Posts: 4197 | From: Manteca | Registered: Sep 2002
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t top freak
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Member # 6269
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posted
i lift mon, weds, fri using compound exercises. compound movements use multiple muscle groups. they build strength and coordination unlike isolation exercises which are useless and gay.
pull ups (palms in and palms out)
weighted push ups
weighted bar dips
bench press
power clean and press
back squats
kettle bell swings
dead lifts (normal, sumo and romanian)
box jumps
military press
medicine ball slams
medicine ball twists
various forms of crunches and leg lifts
i do all that 3 times a week, 50 reps each with no rest inbetween exercises.
i do cardio 2 times a day on tue, thurs, sat
i switch between running, hill climbs on the bike and swimming.
some people say that is too much...well they can kiss my ass
i do a series of stretches every morning and in the sauna every night.
as for supplements, i take a multi vitamin, superpump250 (pre workout), BCAA and protein.
you ever thrown up doing a set of pull ups?
oh, i lost 70lbs and have kept it off for a couple years now. take a couple weeks and ease into whatever program you get into, then just go balls out.
if you want to lose a lot of weight, BUST YOUR ASS. if you can hold a conversation you arent working hard enough
[ January 26, 2009, 11:02 PM: Message edited by: t top freak ]
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1994 cobra - sold!
1986 t top gt - parted out and sold!
on the hunt for another
Posts: 1023 | From: sacramento | Registered: Dec 2005
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