I'm 282LBS 6'3" 36 Year Old Male, Can I Get Down To 199LBS ??!
Question: Just Joined A Gym, I'm Really Motivated, I Want To Hit The Gym 5 Days A Week, Should I Do Cardio All 5 Of Those Days? Or Skip A Cardio Day And Just Do Light Weight Training?
Any Weight Training Tips ?? Haven't Been To A Gym In 6 Years.
Answers: Just Joined A Gym, I'm Really Motivated, I Want To Hit The Gym 5 Days A Week, Should I Do Cardio All 5 Of Those Days? Or Skip A Cardio Day And Just Do Light Weight Training?
Any Weight Training Tips ?? Haven't Been To A Gym In 6 Years.
I guess if you are simply looking to lose weight, the treadmill and stairmaster are your best options for an hour a day 5 days a week. You may get bored with that and you also have other options if you joined a gym. Try to transform your body altogether. Drop some weight, tone up the flab, and add some bulk to your muscles. Weight training is a must in my opinion to break up your routine and keep you excited about going to the gym. I think you will see faster results by doing this and seriously, once you see a muscle or two in your pecs or your arms that you haven't seen in years, you will be fired up! I am 40 now, and I started lifting a little over a year ago. I was the opposite though. I was 180 and wanted to get to 225. I am at 218 now. I started benching 135 lbs for 3 sets of 10. Now I'm working out with 285. I have had friends say 'wow, dude, your arms are huge'. That is a great feeling. So don't just go for the weight loss, go for the total transformation!
Diet is huge here too. You need to start looking into a high protein diet. At least 1gm / lb of bodyweight. This will help your muscles grow and increase your metabolism naturally because it takes more energy for your body to break down protein than it does carbs. Also, you can't store extra protein, you get rid of it. Carbs on the other hand are stored as fat. Start getting 3 protein shakes a day and then eat 3 times a day on a high protein diet, just watch your overall calories. If your target weight is 200 lbs, you should be eating only about 2600 calories a day. This will peel the lbs away fast if you watch your diet.
Hitting the weights, I would break up your routine into different body parts on different days. Don't walk in and do the bench, then curls, then rows, then military presses, and tricep pushdowns all on the same day. Make a chest day, a shoulder day, a back day, an arms day, a leg day, an abs day, etc. If you don't want to do weights 5 days a week, then double up on these. Do chest and tris one day, back and bis another and shoulders, abs and legs on the 3rd. Only work each body part once a week. Muscles need time to repair. Doing any more than that to start will overtrain the muscle and cause it to shrink.
Finally, keep in mind, muscle weighs more than fat. You may find yourself looking very sexy at 225 or 240. Don't let the scale rule, always let the mirror do the talking!!!
Good luck!
that great!, excerise is a way to go also try making food portions smaller and not eating as many processed foods.
It sounds good the 4 days carido one day weight lifting.
I am afriad i haev no tips on that though.
I wish you the best of luck
one cardio and one weights switch each time. But you have to get your heart rate up before it will do any good. Eat smaller portion meals but you can add on or two meals a day to help increase your metabolism.
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