January 16, 200917 yr I recently began to workout again. Haven't done it since high school to be honest and I need a little help. Does anyone know of a web site with some good weight lifting routines ? I'm looking to lift 3-5 days a week with some cardio with every lifting session. I'm looking to lose weight/fat. Once I get down to my ideal weight, I'll work on getting bigger. Could someone just tell me what to do or at least point me in the right direction ? Thanks :thumb:
January 16, 200917 yr bodybuilding.com Has all the supplements and workouts you could ever imagine. You answer some questions about how many days, what you're goals are and how many sets/lifts you want to do and it gives you all the workouts you could want that match you're criteria
January 16, 200917 yr Author bodybuilding.com Has all the supplements and workouts you could ever imagine. You answer some questions about how many days, what you're goals are and how many sets/lifts you want to do and it gives you all the workouts you could want that match you're criteria Thanks :thumb: The only time I lifted was for football in high school and shortly after and that was always to get bigger. I've never lifted to lose weight before so I'm lost.
January 16, 200917 yr Thanks :thumb: The only time I lifted was for football in high school and shortly after and that was always to get bigger. I've never lifted to lose weight before so I'm lost. That site will hook you up! If you need any advice on any supps if you want to go that route, lemme know!
January 16, 200917 yr Don't lift heavy weights if you are lifting to lose weight. I'd spend a lot of time on Cardio as well. Also, losing weight has a lot to do with how your diet is. Good luck though, I hope you achieve your goals.
January 16, 200917 yr You can lift and cardio all you want, but if you don't incorporate some healthy eating habits (assuming you have bad habits, of course), your weight loss will probably not be what you want.
January 16, 200917 yr I recently began to workout again. Haven't done it since high school to be honest and I need a little help. Does anyone know of a web site with some good weight lifting routines ? I'm looking to lift 3-5 days a week with some cardio with every lifting session. I'm looking to lose weight/fat. Once I get down to my ideal weight, I'll work on getting bigger. Could someone just tell me what to do or at least point me in the right direction ? Thanks :thumb: http://ast-ss.com/maxot.php
January 16, 200917 yr You can lift and cardio all you want, but if you don't incorporate some healthy eating habits (assuming you have bad habits, of course), your weight loss will probably not be what you want.:thumb: Incorporate your cardio workout in with your lifting. In other words, do not do a set on the bench, the sit around for 3 or 4 minutes to do your next set. Keep your body going with a different exercise that will keep your heart going... :thumb:
January 16, 200917 yr You can lift and cardio all you want, but if you don't incorporate some healthy eating habits (assuming you have bad habits, of course), your weight loss will probably not be what you want. It has been my experience that I can lose weight by watching what I eat, regardless of exercise. However, if I eat poorly, no amount of exercise that I do will help me.
January 16, 200917 yr Author You can lift and cardio all you want, but if you don't incorporate some healthy eating habits (assuming you have bad habits, of course), your weight loss will probably not be what you want. I'm dieting as we speak and it's no fun. I actually eat very healthy when I diet. Around 1000-1300 calories a day of nothing but meat and vegetables with the occasional turkey sandwich or turkey sub if I'm in a hurry.
January 16, 200917 yr I'm dieting as we speak and it's no fun. I actually eat very healthy when I diet. Around 1000-1300 calories a day of nothing but meat and vegetables with the occasional turkey sandwich or turkey sub if I'm in a hurry. Make sure you split those calories up into 5 or 6 meals. Giving your body a steady stream of small does of food is important.
January 16, 200917 yr I'm dieting as we speak and it's no fun. I actually eat very healthy when I diet. Around 1000-1300 calories a day of nothing but meat and vegetables with the occasional turkey sandwich or turkey sub if I'm in a hurry. If you do serious workouts/cardio you can and will need to increase you calorie intake. I am 5'9" and weigh around 175. I am currently trying to cut some fat so I try to eat 2200 calories a day (with the right balance of Protein/Fat/Carbs) and can loose weight depending on my work outs. And trust me I am not one that can drop weight without effort. When I want to start bulking again I will increase intake and decrease the cardio a bit. The diet is the single number one most important part of the whole process. Edited January 16, 200917 yr by woodsrider
January 16, 200917 yr http://www.crossfit.com These workouts are short and impossible. A great way to build functional strength. It'll be much more beneficial if you read the whole web site.
January 16, 200917 yr Don't lift heavy weights if you are lifting to lose weight. I'd spend a lot of time on Cardio as well. Also, losing weight has a lot to do with how your diet is. Good luck though, I hope you achieve your goals. Not being rude...but this is totally innacurate.
January 16, 200917 yr Losing bodyfat (weight is unimportant) is actually easier than you think. To do it properly there are 4 basic functions.... 1-Diet 2-Strength training 3-Diet 4-Cardio Its important to start with the proper diet. I am a proponent of a 50-30-20 mix...although the nutritionist who works for me disagrees;). That means 50% lean proteins, 30% complex carbs (brown rice, oats, and sw pots/yams), and 20% healthy fats. There is 2 common mistakes many people make when starting a fat loss program. These mistakes will almost certainly doom a program in the long run. 1st mistake is cutting calories too much. The worst thing you can do is to cut calories too much in the beginning. The 2nd is to start doing a bunch of cardio out of the gates. The reason these are mistakes is that the body will adjust to those 2 things very quickly. Focus on weight training early. There was a study done a few years back. I used to have it...but have misplaced it. There were 3 groups in the study. The physical make-up of the groups were comparative. All 3 groups were given the same diets. Group 1 did a mixture of weights and cardio. Group 2 did weights only. Group 3 did cardio only. At the end of the 12 week study all participants were tested. Group 1 had the biggest % of fat loss. Group 2 was second. Group 3 (cardio only) was last...and by a significant percentage. The reason is simple, the more muscle you have, the more kcals you burn. Strength train a minimum of 3 days a week. Add Cardio AFTER a couple of weeks of eating clean and strength training. The cardio should be short and intense sessions. Start with just 20 mins 3 times a week. Do intervals for the cardio...either incline walking or running. So the first week do (example) of 20mins of 1min on 1min off of incline walking. Track your calories. The second week add 10% to your calorie burn in the same amount of duration. Do not change your time until you cant burn any more kcals during that session. Once you've maxed that out...add 5 mins and repeat. If you need more in depth info...ie. diet, programs, etc. just pm me.
Archived
This topic is now archived and is closed to further replies.