Anyone have suggestions to a workout for a newbie? Been years since I have been to a gym, and currently about 225lbs and 5’10 and feel it…where do I start?
Also that is fat not muscle…
Run a lot and just bust your ass everytime you are going to workout. Best advice I can give. And for using weights and such, light weights and lots of reps. If you’ve ever watched the biggest loser you’ll see all their workout are intense. Intensity burns fat and also switching up your routine. Constantly work all your muscles differently and give them stress.
yes. like a boss
Not to knock Cardio, cause it’s still better than nothing, but you’ll notice significant weight loss with weight/strength training. That’s why those menopausal women you see speed walking or walking around the block never lose any weight.
this.
im 5’11" and used to be 245lbs of pudge then i started slowly with a lifting routine and ZERO cardio (since bmx pretty much destroyed my knees), now im down to 180lbs and in the best shape ive ever been.
some people swear by running or other types of cardio but i just watch what i eat and go to the gym 4 days a week to lift and im good.
oh. em. gee.
Muscles dictate metabolism, muscles burn, build more, burn more. I have since added a ton more cardio b/c my goals have moved from basic fitness to distance competition. Not for glory or wins, but to just take part. Looking at trying to get a sustainable 50mile mark for running outdoors for mid spring. Then dial in my biking distances as well. Been off the bike for a few weeks but teaching a lot of spin classes in the mornings. Plan to get a few marathons in next year. Finishing in the middle of the pack will suffice, I’m no Ethiopian/Kenyan.
I officially started getting my shit into gear thanks to a 45 min phone convo with harvboi05. No more un needed sugars and a bunch of other things that were prohibiting me from losing weight. I made a spreadsheet with various tabs; nutrient info for everything I eat, food cost, food diary, and lifting progress. The holidays are gonna suck but 25 is usually the tipping point for getting fat and 26 is almost 6 months away for me. I’m at 5’9" and 215. Definitely not fat but I have a little pudge I’d like to get rid of. Plus being able to do 20+ switch grip pull ups is definitely on my to-do list.
Absolutely true. I started keeping track of everything when I switched it up, so far so good.
Holidays aren’t all bad, just imagine all the mass amounts of protein ready to eat?? Usually fresh veggies, but watch the carbs. I have one spoonful of mashed w/a dab of gravy & one small roll. No cakes, cookies or pie.
I will take those cakes cookies and pie you don’t eat.
Plenty to go around, Wife made cutouts 2 nights ago, we each had one, decorated, and sent them home with QuattroKrant. We don’t even have sugar in the house…
just joined world gym a few days ago, i was sick of working out alone at work, being around other people motivates me. Now I’ve just been developing a diet, any pointers let me know
I hate new years at the gym.
it turns into fucking amateur hour…
Got a couple burnmachine speedbags for Chrismas gifts. They love me over there.
Took two weeks off fighting a cold but I am back at it to finish the year strong.
my routine has gone stale yet again so i think starting as of the new year im going to try this cutting workout i stumbled across…
Upper Body
Incline Bench Press - 5x12,10,8,6,12
Last Set Superset: Dumbbell Fly
Seated Shoulder Press - 5x12,10,8,6,12
Last Set Superset: Dumbbell Lateral Raise
Wide Grip Lat Pull Down - 5x12,10,8,6,12
Last Set Superset: Bent Over Barbell Row
Close Grip Bench Press - 5x12,10,8,6,12
Last Set Superset: Lying Tricep Extension
Barbell Curl - 5x12,10,8,6,12
Last Set Superset: Hammer Curl
Lower Body
Squat - 5x12,10,8,6,12
Last Set Superset: Leg Extension
Stiff Leg Deadlift - 5x12,10,8,6,12
Last Set Superset: Leg Curl
Seated Calf Raise - 5x12,10,8,6,12
Last Set Superset: Standing Calf Raise
Dumbbell Twisting Sit Ups - 5x12,10,8,6,12
Last Set Superset: Hanging Knee Raise
Weeks 1,3,5,7,9:
Monday: Upper Body
Tuesday: Cardio
Wednesday: Lower Body
Thursday: Cardio
Friday: Upper Body
Saturday: Cardio
Sunday: Day Off
Weeks 2,4,6,8,10:
Monday: Lower Body
Tuesday: Cardio
Wednesday: Upper Body
Thursday: Cardio
Friday: Lower Body
Saturday: Cardio
Sunday: Day Off
this is going to be a big step for me since i NEVER do cardio at the gym.
my knees are pretty much useless from years of bmx abuse so i will have to take it easy at first i suspect.
All the crossfitter’s come out of the woodwork to attack the WOD and try to show off. So much confusion, and it’s not the muscles.
Laughed at this one… reminds me of all the guys who work chest 3+x a week.
Wow, that’s crazy. Looks like two different people.
I do the Insanity workout every now and then, but I use it to supplement my normal free workouts:
As many pushups as I can do without stopping - usually around 60 - 81
pullups - both close-handed and shoulder-width
situps - military style, using my couch as leverage
crunches
speed bag - I do at least 5 minutes a day, trying to keep my heart-rate up the whole time
heavy bag - maybe another 5 minutes, just to get some more short-burst workouts
running - I usually do shorter runs, 1.5 - 2 miles and try to do it in 12 - 16 minutes
sprinting - 300m bursts, definitely kicks my ass
When I do the gym, I usually work one or two muscle groups, and do a short, hard workout for 20 - 30 minutes.
-Mark