Work out plan at gym..advice needed

  • stitch2020

    Posts: 3

    Apr 21, 2011 7:20 AM GMT
    First off my goal: I'm not looking for a crash diet but a permanent change. I am trying to lose as much weight as I can before I go on a big trip this September which at my current weight i can't participate in a lot of the planned activities (zip lining being one)

    I'm 5'10 weigh 300lbs and 42" waist..my final goal weight is to get down to around 200/225 area and maintain it but I know it proabably won't (and shouldn't) happen by September. I want to build as much muscile as I can and tone up my stomach/chest. I'm tired of the highly belly and man boobs

    What I would like advice on is my current workout routine which has consisted with about 30-45 minutes spent lifting weights each time and then I spend time doing as many sit ups as I can manage(sadly usually not much more than about 50, then my neck begins to hurt too much) and then an hour doing cardio (usually elliptical, can't so treadmill as the impact is painful)

    I do this each time I'm at the gym. Except for this past week and half I've managed to go 6x week doing it for the last month since I began working out. My question is this: is it ideal to do both weights and cardio every time or should I spilt my trips to the gym into 3x cardio and 3x wrights?

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    Apr 21, 2011 2:13 PM GMT
    Pushups, planks (front and side), pullups, lunges, and squats - all with only your body weight - will suffice for building strength.
    Diet/nutrition will account for ~80% of your fitness goals.
    <-- Ex-fat-ass
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    Apr 21, 2011 2:31 PM GMT
    What changes have you made to your diet? and are you sticking to these?

    If you can maintain going to the gym for 5/6 days then all very well, but is that sustainable? i'.e you don't want to burn yourself out and end up giving up. spending an hour on the treadmill or Elip. machine 6 times a week will bore you in no time, so try and vary it with rowing or bike.

    I'd try for 3 days of weights and cardio, and then do 2 days of cardio only perhaps in the form of some other activity outdoors? The key thing for you is to put together a routine that you will stick with.

    Doing 50 crunches at your weight is going to cause nothing but back injury and pain. I would be of the opinion to concentrate on getting your body fat down and then address you're abs.

    As Paul said, diet will make or break this life change.
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    Apr 21, 2011 2:33 PM GMT
    It is always best to do a short cardio workout i.e. elliptical to get your heart rate pumping. I prefer rowing machine. Then do spent some time (at least 15 mins) to stretch your entire body, especially your most sore areas -- you shouldn't have neck pains from situps. The pain might be caused by bad form/technique.

    Paulflex is correct -- DIET is the main key here. Just cut out all processed sugar itself will make a huge difference in your results. I think you should invest more time in finding the most compatible diet/nutrition plan for your personality. Paleo is the way to go if you want to see fast results. Start adopting smart eating habits and you will more than meet your goals, hence, a successful road to a permanent change.

    I agree that focusing on bodyweight exercises will benefit your goals. LOVE bodyweight workouts. Try RJ's strength program or simplefit.org has a great bodyweight program as well.

    For cardio -- just go out and put in 15 to 30 mins of outdoor running. Don't fuss with the run pace.. just go out enjoy the outdoor and your body will thank u. If your knees are weak -- jump into the pool and run. No excuses.


    Good luck!!!

    Cheers
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    Apr 21, 2011 3:24 PM GMT
    I agree - sounds like diet is going to be the main driver in getting you started. I think someone already suggested you try eating paleo. Cutting out added sugars, glutin and dairy would help you balance your metabolism and stop storing fat.

    As for the workouts, start slow and pace yourself. I think a focus on bodyweight exercises after some cardio makes sense. Switch things up though and don't just do sit ups or pull ups over and over again. That'll get frustrating and not give you muscles time to recover. I'm pretty biased but check to see if there's a crossfit gym near you - www.crossfit.com.
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    Apr 21, 2011 3:50 PM GMT
    You can definitely make your goal by September but its gonna take a lot of focus, Time and sweat... Your diet is the key to getting there... As for a routine I see the most results when I do circuit training.. I definitely wouldn't worry about doing sit ups at this point in your training. Focus on full body workouts. your vacation is gonna be a great motivator to get you to the gym 6x a week.. Good Luck man
  • twentyfourhou...

    Posts: 243

    Apr 21, 2011 4:03 PM GMT
    And now my two cents. You are looking at around 15 pounds per month to get to 225. I do not disagree with the other comments but assuming you are in good health and have no chronic conditions, you should seek a health care professional's guidance. A dietician expeirenced in this type of weight loss would be a great start. At minimum, a one time visit to review your current eating habits and see where adjustments can be made. Also, the stresses that you will place on your body should be monitored (heart, kidney, liver) by a health care provider. Keep in mind that such a rapid weight loss is not ideal - at least in the long term. But, if you have the will power, it can be done.
    Be careful.
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    Apr 21, 2011 6:14 PM GMT
    I'm going to jump in. I'm no expert. I've only been doing this a short time. I started by following the Bowflex 6 Week Challenge. I lost 35 pounds in a short time.

    If you go online to the Bowflex website, you can download the machine user manuals for free. Inside is the diet that goes with the Challenge. I followed the diet and I think the diet had more to do with my weight loss than the exercise. Also, the diet was low calorie but, it never left me feeling hungry.

    This month I joined the YMCA and since it is 43 miles one way, and with the cost of gas, I'm only going 3 days a week. I have two trainers working with me. They have me doing full body workout each of the 3 days, plus cardio on the ellipticals. Once I get my heart rate to 150, they have me keep it there for an additional 15 minutes. On the days I can't get to the Y, they still want me doing cardio of some type at home.

    I know you can't do much as far as abs and such until you lower your weight, but one of the trainers has a specific "regimen" when it comes to the abs and back. She has me doing the abs 6 days a week.

    You have a lot of weight to lose and because of the amount, I would follow the other suggestions and talk to your doctor.

    Good luck. Not only will you feel better, breathe easier, and have more energy when you lose your weight, but you will also see a big difference in your self-esteem and in your mental health. I know I feel like a different man. Part of it was losing the weight and the other part is just knowing that the workouts are improving me. Since I started last fall, I can see and feel a difference in my muscles, both in strength and growth.

    One of the trainers keeps reminding me that the more lean mass I develop (muscle), the more it reduces the fat mass. So.. just keep working.

    I see guys on here always saying that the fat is controlled by the nutrition, and I firmly believe it.

    Good luck.

    P.S. Another benefit... My high sex drive has gone into uber-hyper-drive! lol
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    Apr 21, 2011 7:54 PM GMT
    stitch2020 saidFirst off my goal: I'm not looking for a crash diet but a permanent change. I am trying to lose as much weight as I can before I go on a big trip this September which at my current weight i can't participate in a lot of the planned activities (zip lining being one)

    I'm 5'10 weigh 300lbs and 42" waist..my final goal weight is to get down to around 200/225 area and maintain it but I know it proabably won't (and shouldn't) happen by September. I want to build as much muscile as I can and tone up my stomach/chest. I'm tired of the highly belly and man boobs

    What I would like advice on is my current workout routine which has consisted with about 30-45 minutes spent lifting weights each time and then I spend time doing as many sit ups as I can manage(sadly usually not much more than about 50, then my neck begins to hurt too much) and then an hour doing cardio (usually elliptical, can't so treadmill as the impact is painful)

    I do this each time I'm at the gym. Except for this past week and half I've managed to go 6x week doing it for the last month since I began working out. My question is this: is it ideal to do both weights and cardio every time or should I spilt my trips to the gym into 3x cardio and 3x wrights?



    Hey man I am taller and weighed less than you, but I dropped 50 lbs quick in 3 months doing this. I did one hour cardio as soon as I woke up 3 times a week then alternating days I did one hour of weights. I also ate 6 small meals a day like 1800 calories and no junk what so ever. I also drank a gallon of water a day.

    I imagine if you do something similar you could easily lose by mid september 75 pounds.....

    The last 20 to your goal weight is always the hardest icon_smile.gif.

    Good luck!
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    Apr 21, 2011 9:02 PM GMT
    stitch2020 saidFirst off my goal: I'm not looking for a crash diet but a permanent change. I am trying to lose as much weight as I can before I go on a big trip this September which at my current weight i can't participate in a lot of the planned activities (zip lining being one)

    I'm 5'10 weigh 300lbs and 42" waist..my final goal weight is to get down to around 200/225 area and maintain it but I know it proabably won't (and shouldn't) happen by September. I want to build as much muscile as I can and tone up my stomach/chest. I'm tired of the highly belly and man boobs

    What I would like advice on is my current workout routine which has consisted with about 30-45 minutes spent lifting weights each time and then I spend time doing as many sit ups as I can manage(sadly usually not much more than about 50, then my neck begins to hurt too much) and then an hour doing cardio (usually elliptical, can't so treadmill as the impact is painful)

    I do this each time I'm at the gym. Except for this past week and half I've managed to go 6x week doing it for the last month since I began working out. My question is this: is it ideal to do both weights and cardio every time or should I spilt my trips to the gym into 3x cardio and 3x wrights?



    Well, getting you diet in order is a prerequisite to even start talking about fat loss.

    The best ROI for fat loss when it comes to exercising is weight lifting, it has the best EPOC.

    Design a sound full body workout 3 times a week and give it all your got for the next few months.

    I don't think you will recover enough to be able to add anything but low intensity cardio, Cardio is the least efficient way to lose fat.