Lawrence - Seeking Forum Help / Weight loss guide
Hey guys, I've been very impressed with the growing community. A lot of you already know quite a bit about working out.
Here's an great example of a member who needs a little help getting started in the right direction.
His name is Lawrence and he's seeking a solution to loose weight while shaping his body.
Here's what he's said:
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I am in good physical health, 5" 11' and about 240lbs, my main goal is to lose weight while shaping my body, i don't know any thing about workout routines, i need help from the ground up.
My goal is to lose weight, flatten my belly to show a six pack and do some sculpting but i don want huge muscle mass,i have daily access to a small gym for the next nine months and i want to make full use of the opportunity , it's will be my first time.
I'll write a guide in this topic, but if anyone wants to beat me to it go straight ahead.
Best, Justin
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There are a few things i
There are a few things i would recommend you do before entereing a weight room ,safety first! Make sure you don't have any underlying health issues that will keep you from your goal of feeling and looking great,there's no sense making things worse instead of better.You also need to really watch your food-intake,make sure you are consuming well-balanced ,low carbohydrate meals,no carbs at night!There are a lot of diets and exercise routines geared for different people,I would have to know your age,metabolism,,diet,time restrictions and mindset to say what's best for you,dieting is more/as important than your time at the gym!!
To get a good base/warm-up i would start on cardio,10-20 Min's then on to the weights,avoiding weighted legs exercises,use good form completing 4 sets of 15reps per muscle group of light to moderate weight, enjoy a carb drink during exercise.Change routines regularly,keep your body guessing. Avoid over-training! I see a lot of guys working out a gyms over-clocking there bodies and still looking/feeling the same, be patient,but push yourself,and don't train for over 2 hrs at a time, let your body/nervous sytem adapt, sleep-well and rest at least 2 days a week for the first month or 2 , Drink water like a fish ........... To-be-continued
I agree completely. Your
I agree completely.
Your food intake is probably going to be the most important, if you want to get a 6 pack.
You will HAVE to eat at least 6 times a day, prefferally 7 times.
Ide recommend a High protein diet, these foods consist of fish, meet, chicken, whey protein shakes, and so on.
When you eat carbs you should eat them before a workout and NEVER eat carbs after 8pm.
You'll want to try and lower your fat intake, try to get mainaly Omega 3,6,9, polyunsurated and monounsurated fats. Completely avoide saturated and trans fats.
I would recommend checking out this post to get started on your food intake: http://www.freeworkoutguides.com/workoutguides/glycemic-index-why-eating...
There are many different workouts you can use for what you want. Seeing how you have no experience workingout you should take it slow, don’t jump into anything too intense for the first two even three months. Gradually build up.
Right now I would recommend this workout:
Day 1:
- 5 min warm up on the bike.
- 15 min jog on a track or tread mill.
- Bench press: 2 sets at 8-12 reps
- Tricep extensions: 2 sets at 8-12 reps
- Dumbbell flys: 2 sets at 8-12 reps
- Tricept kick backs: 2 sets at 8-12 reps
- 15 mins on the stair master
Day 2: (if your soar take the day off, otherwise do this workout)
- 5 min warm up on the bike
- 15 mins on the rowing machine
- lower back extensions with the stability ball: 2 sets at 8-12 reps
- lateral pull downs: 2 sets at 8 – 12 reps
- shoulder press: 2 sets at 8 – 12 reps
- lateral rasies: 2 sets at 8 – 12 reps
- 15 mins on the cross trainer
Day 3: Take the day off, but you may want to go for a 15-30 min walk
Day 4: Take the day off, but you may want to go for a 15-30 min walk
Day 5:
- 5 min warm up on the bike
- 15 mins on the tread mill
- Squats: 2 sets at 8 – 12 reps
- Bicpet curls: 2 sets at 8 – 12 reps
- Calf rasises: 2 sets at 8 – 12 reps
- 15 mins on the treadmill
You want to be cycling 2 days at the gym and 2 days off. After about 2-3 months or when you feel ready, you will need a new guide.
Hope this helps.
- Alex
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Thanks for the help guys!
Thanks for the help guys! (btw alex your link is broken).
You've covered the main steps geared towards starting at the gym.
Lawrence... I can't stress enough how important rest / sleep / recovery is for when you first start out and through out your body shaping process.
You're also going to want to keep a very sharp eye on what you eat. Start cutting back on sugars, keep the fast food away, and as sean said no carbs at night. I would in-fact only stress eating carbs after your workouts. If your going to eat carbs in the day, eat slow carbs brown bread, sweet potato ect... All the small healthy decisions you make add up in the end, trust me!
DO NOT GET DISCOURAGED! - You may not see instant results. Yes it sucks after working your ass off at the gym and it looks like your not loosing any weight, but let me assure you that you are, it takes time. Please do not follow the weight scale ether. A lot of the time your weight is going to stay the same. Why? reason being is because your loosing body fat and in return gaining muscle.
If you follow arms post above you're more than likely going to shed pounds wile shaping your body. It's a great start. For your Cardio if you are not comfortable running on the treadmill try raising the incline high and going at a fast walking past, I find I can keep my heart rate about the same as if I'm going to be running at a much more comfortable pace.
It's going to be a hard accomplish to get a six pack, no lies. Don't dare listen to anyone who says it's not hard, but will be here with the support. So if you have any questions, be sure to post them on this thread of the forum.
Here's a few links you also might want to try reading on this site.
http://www.freeworkoutguides.com/workoutguides/diets
http://www.freeworkoutguides.com/workoutguides/3-keys-weight-loss-sucess
http://www.freeworkoutguides.com/workoutguides/goodbye-belly-fat
http://www.freeworkoutguides.com/workoutguides/how-many-calories-do-i-need-burn-lose-1-pound-fat
http://www.freeworkoutguides.com/workoutguides/eating-lose-weight
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Another thought,try the
Another thought,try the routines but if you cannot complete them don't get discouraged, do what you can but still be able to drive home safely! Having an excersize routine is like being in a new relationship,start it slowly,gain your confidence,commit yourself,and above all enjoy!
Going to the gym with the
Going to the gym with the mentality to better yourself, feeling better, looking better, and becoming stronger is whats going to get you to come back.
I think if you just go to the gym to stare at a scale your wasting your time.
If losing weight to gain a
If losing weight to gain a six pack is your goal,then the scale can become a big motivator,just MO.