Exercise tips please(for a guy)?!
Question: I need to lose quite alot of weight i am looking to change my life completely i would like to lose 20-25 Kg.
i am planning on doing this by diet and excercise, but i will aslo be doing alot of weight training as the more muscle you got the more fat you burn.
but at the same time muscle weighs more than fat, so if i am looking to be a certain weight and not buff up then an i better off not building the muscle or wont it make much difference?
the reason behind this is because i want to join the army and need to get my bmi to around 25.
Answers: I need to lose quite alot of weight i am looking to change my life completely i would like to lose 20-25 Kg.
i am planning on doing this by diet and excercise, but i will aslo be doing alot of weight training as the more muscle you got the more fat you burn.
but at the same time muscle weighs more than fat, so if i am looking to be a certain weight and not buff up then an i better off not building the muscle or wont it make much difference?
the reason behind this is because i want to join the army and need to get my bmi to around 25.
OK. i did kind of the same thing. (bare in mind this is all dependent on the time scale, this way u look 'fat' for longer but muscle builds quicker) What you need to do is do purley weight training to build muscle while you are still big because it will be easier for your body to use your fat stores. During this period eat a high protein and high carb diet. ( your weight will remain about te same and perhaps slightly raise but youll have more muscle than fat)
Also while weight traning NEVER do one muscle group more than twice in one week. This is because it will ont have time to repair before u train again. Maybe try a major - minor routine (it works better than push pull )
Mon - Chest (this will also do minor tricep muscles)
Tues - Back ( this will also do minor bicep muscles)
Wed - Rest
Thurs -Legs
Fri - Arms - (This will do minor back and chest muscles)
Once you have enough muscle start doing carbo training as well as weight training and be eating a hidh protien low carb and fat diet. During this period the weight will drop off but muscle will remain/grow. (Eat as much low fat, high portienm food as possible i.e. chicken)
For the training scheme above do legs followed by cardio.
The best type of training is high intesity
If you want to join the army you need discipline, and one good example is what time you get up, get in your car map out a good 3-5k and run that every working day at 5:00-5:30am put in headphones and pump the music you'll find your self half dosed and more into the music than your energy. That's me.
but running would be the cheapest and easiest, other than that.. bike kayaking just look up on google aerobics. that's the best way to loose weight in my opinion :)
If you want to combine aerobic and anaerobic exercises then you need to have a weekly plan in place. Its important to allow time for your muscles to recover especially in between anaerobic exercises.
So, for example, my week consists of Mon - 3 mile jog, Tuesday - Work on upper body strength, Wed - 3 mile jog, Thursday - Lower Body strength, Friday - 30 minute swim, Saturday - 3 mile jog and maybe some upper body stuff - Sunday - Relax.