Routine for weight loss and muscle mass?

T

theymademedoit

0
Hi,
I was a body builder from the age of 15-22 and I had quite an impressive physique.
I am now 35 and I have piled on the weight, I am not fat but I have a beer belly now and I need to do something about it.
I have just joined a gym with a good selection of free weights and machines and I need help putting together a 3 day routine.
Basically I weigh 19 stone and I am 6ft and I want to get the weight right down.
I want to get to about 17 stone and have a good amount of muscle mass.
I should point out that although I am 19st I don’t look that heavy!
Can anyone suggest a routine to get me back into it as before I was training to build mass, how I want to lose it and tone up…then I will consider where I want to head!
Thanks in advance.
Al
 
Al,
Not trying to be snippy but if at 22 you had an impressive physique what kind of advice do you really need? Go back to what worked back then, add some cardio and happy lifting.
 
Hey Al,

I would suggest doing a full-body workout 3 days per week until you get back into the swing of things... Then if you want to shift gears, you can change it up to a split if you want... although unless you want to train more than 3 days per week, a split might not be feasible. I would also suggest sticking to free weights more than machines for as many exercises as possible. Free weights are actually safer in terms of utilizing your normal joint range of motion. It's also easier to do multi-joint or compound exercises using free weights, whereas machines usually focus on one joint, and are often not considered functional exercises.

Since you already have had some BB experience, I would suggest posting a routine here that you think you would do if you went back to the gym today, then we can post some advice on how you could tweak things a bit.
 
PLBFitness said:
Hey Al,

I would suggest doing a full-body workout 3 days per week until you get back into the swing of things... Then if you want to shift gears, you can change it up to a split if you want... although unless you want to train more than 3 days per week, a split might not be feasible. I would also suggest sticking to free weights more than machines for as many exercises as possible. Free weights are actually safer in terms of utilizing your normal joint range of motion. It's also easier to do multi-joint or compound exercises using free weights, whereas machines usually focus on one joint, and are often not considered functional exercises.

Since you already have had some BB experience, I would suggest posting a routine here that you think you would do if you went back to the gym today, then we can post some advice on how you could tweak things a bit.
Click to expand...

Thanks loads for the response!
I went today and did this....it felt good!
Does it sound ok?

Floor Crunches - 12-15 Reps
Bench or Chest Press - 8-12 Reps
Dumbbell Flyes - 8-12 Reps
Lat Pull-downs - 8-12 Reps
Cable Rows - 8-12 Reps
Shoulder Press - 8-12 Reps
Barbell Curls - 8-12 Reps
Tricep Pushdowns - 8-12 Reps
Squats or Leg Presses - 8-12 Reps
Leg Extensions - 8-12 Reps
Leg Curls - 12-15 Reps
Calf Raises - 12-15 Reps

20-30 mins cardio.
 
Hey, not too bad for your first day back!

Just start slow (i.e. lighter weights and low overall volume) and build up your weight and sets very gradually. For a very general strength program, you shouldn't need more than 2-3 sets. If your goals change down the road, then that's a different story!

Crunches are OK, I would suggest not doing full sit-ups unless you get to the point down the line where you have a very stable and strong core. Also, in a few weeks, you may want to add in something for the obliques like a cross over crunch or even side crunches on the ball.

Exercise: Cross-Over Crunches [17] - Fitness.com
Exercise: Oblique Crunch on Exercise Ball [223] - Fitness.com

Also for the core, planks are amazing and highly recommended, provided they are done properly!

Exercise: The Plank [13] - Fitness.com
Exercise: Side Plank on the Exercise Ball [452] - Fitness.com

For the low back, back extensions are good, but full hip flexion is not recommended until you have built up your low back strength and overall core stability:

Exercise: Back Extensions on Exercise Ball [254] - Fitness.com (can do this on the back extension 'contraption' :), it doesn't have to be on the ball)

Weighted 45-degree Back Extension (on hyperextension apparatus) (this is what I mean by full hip flexion - this can be rough on the low back if you do not have a certain amount of core stability first)

I would say stick with the squats over the leg press machine, especially if it's a seated leg press. If it's a hack squat or a standing press, then that would be better:

Lever Seated Leg Press (this is the seated leg press - not so low back or knee friendly, especially with heavy weight)

Something like this would be preferable Sled Hack Squat or Lever V-Squat but a free weight squat is the number one choice if you are using proper form.

Squats and lunges are preferable over knee extensions... as for leg curls, they are not as hard on the knee joint as knee extensions. I prefer something like this for hamstrings: Exercise: Hamstring Curls with Exercise Ball (Beginner) [156] - Fitness.com or something like a good morning or deadlift for more advanced training down the road.

As for the calves, try to stay away from these machines Lever Seated Calf Press, again the position of the low back is not good when adding heavy weight. Try to stick with standing calf exercises or anything where you are not bending at the hip.

It's good to do cardio after your strength workout. Start off with just low-moderate intensity. Down the road, you can work on changing the intensity.

I hope that helps, sorry it got a bit long!
 
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