Gym program

M

monkeymark88

New member
Hey,
Im an overweight male - 20 years old and weight 117.5kg. I recently joined a local gym and was given a program and would just like an opinion on this program:

10 minutes on rowing machine
45 degree leg press - 3 sets, 12 reps
seated chest press - 3 sets, 12 reps
butterfly machine - 3 sets, 12 reps
machine lat pull downs - 3 sets, 12 reps
ab crunch machine - 3 sets, 12 reps
10 minutes on recumbent bike (>60rpm)
15 minutes on elliptical (>55rpm)

I plan to do this every second day and hopefully fit in some cardio on every other day (maybe a class such as fitbox or body attack).

Also my diet is basically cereal for breakfast, a sandwich or two for lunch (wholegrain bread with chicken/tuna and salad) and dinner is usually stirfry, chicken + veggies, meat and veggies etc. I am trying to minimise takeaway.

Any input is greatly appreciated!

Mark :)
 
Doesn't look terrible to me.

I'd probably add a bit more horizontal rowing work and I'd also make a second workout so you're not always doing the same damn thing. This would also help you in balancing out the exercises too.
 
I would also suggest eating four to six times a day. Having a few smaller portions throughout the day rather than three big meals keeps your metabolism going. Good luck!
 
2fat2function said:
I would also suggest eating four to six times a day. Having a few smaller portions throughout the day rather than three big meals keeps your metabolism going. Good luck!
Click to expand...

This is not the case, but it is certainly perpetuated as a myth quite often.
 
For some it very well can be. But there's no evidence supporting the notion that numerous, small meals throughout the day are more beneficial relative to fewer, large meals in terms of metabolism once calories and macros are accounted for.

Put differently, consider two diets... each containing 2000 calories and equal amounts of protein, fats and carbs. The first diet is spread over 3 meals and the second over 6.

You're not going to see a difference in terms of fat loss.

Granted... different people will do better on different plans but not everyone will do better on the latter. There are quite a few people who do better with fewer meals to be honest.

I've posted a bunch of research around here that supports this notion if you care to search for posts made by me using the term "meal frequency." I assume some things would pop up. Turning to research is rather silly in this case though b/c real world evidence is a plenty supporting the notion that meal frequency really doesn't matter.

Eating bigger meals will simply take longer to digest. But you have more time between meals since you're eating less frequently.

2-2=0

1-1=0

Net outcomes are the same.
 
Well, different exercise have a various result for different people. If you enjoy your workout then do it regularly. But what if you reduce some exercise and add some diet plan? Like switch your lunch menu sometimes
 
You will not burn fat in isolation. It needs to be coupled with a hypocaloric diet.
 
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