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2004/01/02, 03:16 PM
Hi all, hopefully I can get some help because I am not sure how to begin...
I'm 6'6'' tall and moderately overweight. I want to get in better physical condition and get strength (I'm pretty weak right now). I bought a bench last week (it has the adjustable bench, lat tower, and leg extensions). I am trying to figure out what would be a good workout for me to lose weight and add muscle.
I would like to work out 3 times a week or so and get a good overall workout (I don't want to over or underwork anything). I am also thinking about getting an elliptical machine for cardio on the days I am not lifting (and for a quick warmup when I am).
I have a chart that came with the bench and it has a range of exercises pictured. I was thinking bench press, lat pull down, dumbell fly... maybe abs? preacher curl? upright row? front raise? I dunno, that's why I am here.
Thanks for whatever help you can offer!
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2004/01/02, 06:00 PM
If you are fairly new to lifting you might benefit from a full body workout 3 times per week. It will get you started in the right direction and you will see some good results fairly quick. Why don't you try one of the programs here at ft. Just answer a few questions about yourself and your goals and you will be provided with a pretty effective workout. Follow the recommendations and evaluate your results. Also remember that your diet will play a big part in your level of fitness. Good Luck
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2004/01/02, 07:39 PM
diet is the key, the stuff u put in ur body is what builds ur body, the weight is the tool to break it down so it can be rebuilt
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---andrew.......adversity causes some to break, but others to break records!
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2004/01/02, 08:41 PM
Thanks for the advice guys. I have just started on my diet, and I am following what alot of people on this board recommend. I actually had plain tuna on a bed of lettuce splashed with some hot sauce (I can promise you, I NEVER would have eaten that before) LOL.
So yeah, I think I am on the right track dietwise, I just want to make sure I have an effective workout program to go with it. OK, so a M-W-F workout routine is good, and if I get the elliptical, I can do cardio on my off days? IF anyone has recommendations on the type of exercises I should do and the sets and reps, please feel free. I need all the help I can get - I'm ignorant but willing to learn :-)
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2004/01/02, 09:33 PM
Well, just make sure you eat ENOUGH - your body needs fuel. I know many people think "low calorie" is the way to go - but you NEED to be sure to fuel your body. Too much working out and not much food will put your body into starvation mode and you may hold onto your fat.
Good luck! And what a great start!
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~~~~~~~ROXIE~~~~~~~
http://www.mycoffeegirl.com
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2004/01/03, 02:21 PM
Thanks for the support :) Yeah I am trying to figure out how my diet plan should work. Like I have seen plenty advice on what to eat, I need to know when to eat it. Like what is good for breakfast, lunch, dinner, snacks, and before and after workout... I don't have alot of time in the morning before work, soI don't think I can do eggs all the time... Are eggs worth it without the yolk? Are they very bad with the yolk?
Also, how long should I work out for? I am going to lift 3 days and cardio 3 days and off one day. How long should each be.
OK lots of questions so thanks for whatever help I can get!
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2004/01/03, 05:25 PM
eat ur body weight in protien at least( minimal) as for carbs u have to play with that, i finedabotu 350 or 400 a day work best for me, low carb for me is about 250 beat carbs are somthing u have to "play" with cause everones body is different..... as for a 3 day split it can be done many ways
1 back/chest
2legs/ biceps
3 shoulders/triceps
or
1 chest/ bis
2 shoulders/back
3 legs/ tris
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---andrew.......adversity causes some to break, but others to break records!
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2004/01/03, 07:33 PM
Thanks Andrew...
This shows what I know... I was just going to do the same excercises for the 3 days... For example, bench press, lat pull down, curls, etc doing the same exercises each of the three days, adding weight each day. On my off days I would use the elliptical machine for cardio and that could be my lower body workout. Any good?
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2004/01/03, 11:00 PM
As far as what to eat when - that depends on when you want what! There are certain people who say eat this at this time, and eat this five minutes later....I know that I need to eat *something* before I work out - usually I pick something smaller like a small protein shake or something. Others will say to work out on an empty stomach (I, personally, don't like to pass out - which I do very easy when I try to exercise after not eating all night). I think it's more in what's going to work for you in the long run - something that you'll stick to is the MOST important factor.
One thing is to eat every few hours - keep your body fueled!
As far as eggs - The whites are pure protein, the yolks are mostly fat. Try 6 whites with one yolk, or a combination that works good for you.
My favorite meal - I take cottage cheese, blend it in the blender with some water til it's smooth - then add the "Fat Free Ranch Dressing Mix" to it (usually half the amount it recommends) - and it makes a GREAT dip for veggies. That gets me to eat my veggies, and I get to indulge in extra veggie dip (usually the unhealthy part) that I love. Be careful if you are trying to modify your sodium intake with this though - the dip mix is kinda high in sodium. (I have the opposite issue - need extra sodium!).
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~~~~~~~ROXIE~~~~~~~
http://www.mycoffeegirl.com
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