Beginner, need some help.
Moderators: Boss Man, cassiegose
Beginner, need some help.
Currently, I pretty much just benchpress and curl every other day. I own a treadmill and a weightbench. I want to start lifting with an actually plan and routine. I'm just not sure where to start and what I need to have a good weekly routine with certain cardio and lifts each day. I am 5'7 and 190 pounds. I have muscle, but am a little overweight. If anyone can give me some tips on how to make a weekly workout schedule I would appreciate it. I want to have good strength, defined, and quite flexible. Would like to lose weight also. Thanks.
You need to work ALL muscles in your body in order to see the best results. Therefore you should introduce exercises such as squats/lunges (legs), bent over rows (back), Press-ups (chest), Shoulder presses (shoulders), and perhaps an Ab routine. Remember not to neglect your biceps and triceps either. It is also best to use your own bodyweight in the beginning to familiarise yourself with the movement involved in any exercise...after this you can add resistance.
You should also decide how often you want or can train (i.e. 3 times per week etc). If 3 times per week its best to do 'full body workouts' keeping a day or two rest in between sessions. Another method is to do 'part/split training' in which you isolate and work one or two muscles per day. For example Mon Chest/Abs Tues Back/Shoulders Wed Legs...and so on. Whatever training plan you pick will depend on your own personal circumstances.
In terms of cardio, 3 sessions per week is enough. To see optimum results you should undertake high intensity interval training. This will burn more fat and build your strength. What's more this is also beneficial for sports such as soccer. Aim to run over a total period of 20-30 mins. During this you could run flat out for 10-20 seconds and run at a steady pace in order to recover for approximately 1-2 minutes.
Also focus on your diet - a good balance of carbs, protein and fats. Eat at correct points during the day also. For exmple don't eat carbs such as pasta late at night! Eat fruit (i.e. banana) 30-60mins before exercise etc.
In terms of stretching it is best to do dynamic (explosive movememnts mimicking skills in sport) before a game or traning session. After exercise this is when you should do static stretching. Hold each exercise for around 20-30 seconds. This will reduce chance of injury and progressively improve your flexibility.
Hope this helps
You should also decide how often you want or can train (i.e. 3 times per week etc). If 3 times per week its best to do 'full body workouts' keeping a day or two rest in between sessions. Another method is to do 'part/split training' in which you isolate and work one or two muscles per day. For example Mon Chest/Abs Tues Back/Shoulders Wed Legs...and so on. Whatever training plan you pick will depend on your own personal circumstances.
In terms of cardio, 3 sessions per week is enough. To see optimum results you should undertake high intensity interval training. This will burn more fat and build your strength. What's more this is also beneficial for sports such as soccer. Aim to run over a total period of 20-30 mins. During this you could run flat out for 10-20 seconds and run at a steady pace in order to recover for approximately 1-2 minutes.
Also focus on your diet - a good balance of carbs, protein and fats. Eat at correct points during the day also. For exmple don't eat carbs such as pasta late at night! Eat fruit (i.e. banana) 30-60mins before exercise etc.
In terms of stretching it is best to do dynamic (explosive movememnts mimicking skills in sport) before a game or traning session. After exercise this is when you should do static stretching. Hold each exercise for around 20-30 seconds. This will reduce chance of injury and progressively improve your flexibility.
Hope this helps
It is best to eat around 5-7 times during the day but obviously not everyone can do this. You should try and eat something every three hours and if you can try and have protein with every meal. Try protein (preferably) or even cereal bars between classes. Drink water where ever and whenever you can.
Without doubt the best food to eat at breakfast is porridge/oat based cereals. Try and avoid sugar if you can. You can add taste via fruit, nuts, raisins, sultanas etc. Porridge or oats are slow burning carbs making you feel full for longer. It is also a good source of fibre. For lunch, something like two bagels (preferably wholewheat) or wholemeal bread with tuna/chicken is perfect. The bread will provide energy and the tuna/chicken will provide you with essential protein to repair muscle fibres. Dinner is an interesting one because there is alot of conflicting information as to what you should eat. I personally aim to replace carbs such as potatoes/rice/pasta with vegetables (carrots/lettuce/peppers). But his may be to strict for you. By no means I would recommend skipping such carbs altogether just try and eat them in moderation at this time. Without doubt eat a source of protein, preferably white (i.e. chicken/turkey/pork). It is also advisable to try and avoid heavy carbs after 8-9 pm. This is because you can no longer burn the calories off and consequently they are converted into fat.
The main things to remember is to (1) eat healthily at correct times during the day. (3) Try and eat protein with every meal (3) Drink lots of water. (4) Dont be scared of all fats. For example fish and nuts provide Omega 3.
Without doubt the best food to eat at breakfast is porridge/oat based cereals. Try and avoid sugar if you can. You can add taste via fruit, nuts, raisins, sultanas etc. Porridge or oats are slow burning carbs making you feel full for longer. It is also a good source of fibre. For lunch, something like two bagels (preferably wholewheat) or wholemeal bread with tuna/chicken is perfect. The bread will provide energy and the tuna/chicken will provide you with essential protein to repair muscle fibres. Dinner is an interesting one because there is alot of conflicting information as to what you should eat. I personally aim to replace carbs such as potatoes/rice/pasta with vegetables (carrots/lettuce/peppers). But his may be to strict for you. By no means I would recommend skipping such carbs altogether just try and eat them in moderation at this time. Without doubt eat a source of protein, preferably white (i.e. chicken/turkey/pork). It is also advisable to try and avoid heavy carbs after 8-9 pm. This is because you can no longer burn the calories off and consequently they are converted into fat.
The main things to remember is to (1) eat healthily at correct times during the day. (3) Try and eat protein with every meal (3) Drink lots of water. (4) Dont be scared of all fats. For example fish and nuts provide Omega 3.