Really need help with a work out plan

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nickjames1310

New member
First off I'm going to start off with a little about my self. I played football/wrestled all my life. I was always a heavy weight wrestler and lineman during football. My freshman year I was told I was a pre diabetic weighing 300lbs and being 5'5. I was in wrestling at this time and I dropped my weight to 220 because of wrestling and eating healthy. I had to quit due to getting a job and having to help support myself. I went back up to 280lbs and about a week ago I started a new diet called the 17 day diet and it is doing great so far a week ago I was 280 and today I'm now 264 but I have done all of this without exercise other then work which I'm ALWAYS moving I was going to keep it like this for another month until I have my car so that I can start going to the gym and get back into shape. I'm afraid though. I'm so confused on what type of workouts I should do dailiy to lose the weight so I don't get stuck. If there is anyone who can please help me out and set me up a weekly work out plan that I should start with and do weekly. How often do you need to change workouts? Can you keep the same workouts every week? or will you eventually gain the weight back again if you dont change them? I really wish I could hire a personal trainer but I dont have the money for that what so ever. Thanks so much for the help!
 
Yes you can use the same workout every week
You only need to change your workout routine when it becomes ineffective usually about every 6 or 12 weeks
you need a mix of cardio to increase calorie burn and improve general fitness as well as strength training to maintain lean muscle (you want to loose fat not muscle)

What type of equipment do you have access to ?
apart from being pre diabetic do you have any injuries or physical limitations?
What sort of work do you do (heavy lifting or is it just being on your feet all day)

more info means myself and other members can better help you.

if you go to the team platinum thread I just posted a basic bodyweight routine for challenge members, but it won't be specific to you. http://weight-loss.fitness.com/threads/56959-WL-competition-TEAM-PLATINUM/page3
 
Its going to be at a Any Time Fitness Gym. I work fry Chicken all day. Mild lifting and bending over I always have a sweat going. I have no limitations. I go to school all day then I go to work from 4-9. I'm thinking about waking up 5 am and doing my work out for about an hour every morning on days I work since that will be the only time I have on those days.
 
Sweat is a poor indicator of how hard your working.

your going to need a mix of cardio and weights, you said you want to workout in the mornings on the days you work, how many days per week is that? are they consecutive days? or are there days in between ?

I can help you with your routine but I am not just going to prepare one and say do this.
 
Awesome job on the progress so far! Looks like that 17 day diet is working for you.

For lifting, I suggest getting started with exercises that work plenty of muscles at a time. These are great for overall muscle building, but also burn calories like crazy because of multiple muscle groups working together. So these would bench presses, shoulder presses, partial squats (for now, as you may want to get your strength-to-weight ratios up to speed first), lat pull-downs, etc. Start light, and work your way up. That's as specific as can be for now. As Trusylver mentioned, more info is needed on how you go about your days.

On non-lifting days, incorporate some light cardio- walks, building up light jogs after a few weeks, and then final to full-on runs. This plus the lifting regimen should supplement your diet nicely.

Now remember, since you're going to start lifting, that may or may not mess with using your weight as a means of measuring progress. If your muscles haven't been lifting loads that heavy in a while, your body will adapt and muscle will grow. This isn't all that different from folks who've never worked out a day in their lives and then see a muscle gain spurt in their first month at the gym. The consequence of this, however, is that muscle growth means muscle weight gained, and muscle is heavier than fat.

So you'll need to use the mirror more often in order to check for progress, since you may weigh more, but behind the scenes have actually lost a lot of fat and gained muscle.

One last quick note I wanted to leave you is that as you go through your 17 day diet, start making tweaks to your lifestyle. Make small adjustments to promote maintenance of the milestone you just reached. As you master these little adjustments, they become a lifestyle that will propel you to greater goals in your fitness journey. I can't stress this enough. So many times before I lost so much weight then resumed to my old lifestyle after I hit my goal weight. The battle for fitness and getting fit is fought mostly in the kitchen. And that battle is won through a positive lifestyle changes.

So as you go along with this, start taking those baby steps. You'll be glad you did.

Good luck!:)
 
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