I was wondering if I am overdoing it a little. I'm 19, 6'6 266lb I started going to gym a week ago what I do is I go everyday 6AM and do cardio for an hour, then I go to work and 3 times a week an 6-9pm I go weight traning. I cut my diet more then in half, no more candy and I watch what I eat (I dont count colories though). So far the scale shows 266 compared to 270 a week ago. My main goal right now is just to drop as much wieght as possible (I know some of it is probobly water but I most have lost something right?)
Cardio + Weight?
- Thread starter idgamerd
- Start date
idgamerd,
I much prefer combining weights and cardio in one session so i don't have to go the gym twice... but that's just my preference
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I think you have an excellent start,, if you stick with it, you'll definitely reach your goals. BTW, Congrats on the 4 lbs loss.
And on the muscle groups, again, it's your preference. However, I recommend changing up your routine to shock your body and avoid those heart-breaking plateaus.
I much prefer combining weights and cardio in one session so i don't have to go the gym twice... but that's just my preference
. I think you have an excellent start,, if you stick with it, you'll definitely reach your goals. BTW, Congrats on the 4 lbs loss.
And on the muscle groups, again, it's your preference. However, I recommend changing up your routine to shock your body and avoid those heart-breaking plateaus.
What do you do for cardio? First i ride my bike about 2 mile to the gym, then run 1 mile on Track, then lift weights. I know it better to do different parts on differentday, but when I go I do upper one day and Lower the next.
Well you’re on the right track to losing weight with what your doing, but I think you could go about it differently. I think you’re over doing the cardio, that much cardio is very catabolic (muscle depleting), and losing muscle is bad thing when you want to lose fat. Don’t think about it as losing weight, think about it as changing your shape. Because a good routine will add muscle while shedding fat, and at the beginning the fat loss will happen faster that the muscle gain, but at some point they will even out a bit. So you wont be losing much weight because you’ll be adding muscle to your frame while losing fat. Muscle doesn’t take up as much room as fat, so don’t worry about what the scale tells you look at how your clothes fit.
As for a weight lifting program, stick to basic compound (multi joint) lifts. They are going to work the most muscle in the shortest amount of time, isolation lifts are a waste of time when your main goal is to drop fat. Some examples are bench presses, squats, dips, rows, deadlifts, and any overhead presses. And since your just beginning 3 full body workouts a week would be a good idea. Some thing like
Monday:
Bench press
Squat
Cable row
Good mornings
Wednesday:
Military press
Deadlifts
Lat pulldowns
Stiff leg dead lifts
Friday:
Dips
Step-ups
Pullovers
Hyper extensions
As for rep set schemes, I like the classic strong man style 5x5 five sets of five reps. May not sound like much but since the reps are low you’d use more weight than you would with a 3x10 routine. And with 5x5 the muscle soreness isn’t as bad (at least for me it isn’t). And if you haven’t heard of some of these lifts I’ll include some links to a site that will give you a video and written example.
As far as cardio goes remember that anything you do that gets your heart rate up will do the trick.
The treadmill, elliptical machines, and stationary bike are not the end all be all to cardio. Look for other ways to exercise, here are some links to some of my favorite cardio ideas.
As for a weight lifting program, stick to basic compound (multi joint) lifts. They are going to work the most muscle in the shortest amount of time, isolation lifts are a waste of time when your main goal is to drop fat. Some examples are bench presses, squats, dips, rows, deadlifts, and any overhead presses. And since your just beginning 3 full body workouts a week would be a good idea. Some thing like
Monday:
Bench press
Squat
Cable row
Good mornings
Wednesday:
Military press
Deadlifts
Lat pulldowns
Stiff leg dead lifts
Friday:
Dips
Step-ups
Pullovers
Hyper extensions
As for rep set schemes, I like the classic strong man style 5x5 five sets of five reps. May not sound like much but since the reps are low you’d use more weight than you would with a 3x10 routine. And with 5x5 the muscle soreness isn’t as bad (at least for me it isn’t). And if you haven’t heard of some of these lifts I’ll include some links to a site that will give you a video and written example.
As far as cardio goes remember that anything you do that gets your heart rate up will do the trick.
The treadmill, elliptical machines, and stationary bike are not the end all be all to cardio. Look for other ways to exercise, here are some links to some of my favorite cardio ideas.
Cutting your food intake can be good if your eliminating the right stuff. Diet is just as important in "reshaping" your body. No carbs for 1 hour before workout, and cardio till you can hardly stand it for the first month. The reason I say this is because cardio is always the hardest thing to stay disiplined about. So overdoing it to start is a little trick to keep yourself mentally in the game. Alot of folks will frown on it, but its worked wonders for everyone Ive taught. If you force yourself to run two miles for example for the first month, you can run a mile a day in your sleep after that.