Weight training help

rajde · Post by **rajde** » Sat May 10, 2008 7:01 am

I am trying to lose weight I am 5'10" and weigh 230Lbs. I have gone to the gym before but I really wasn't doing anything specific and didn't see any results. I just want to see what people suggest since I want to start working out again and want to do it right. I want to work-out 4 times a week. I was wondering what workout program would be good for losing weight? Basically just wondering if someone can give me some advice or point me to some specific programs.

nitecrawler · Post by **nitecrawler** » Sat May 10, 2008 8:10 am

- stick with compound exercises like squats, deadlift, lunges,various Press, rows and pullups and you should be ok.
- add some moderate cardio/HIIT after ur weight training.
- you can split ur routine as 2 upper body and 2 lower body days.
- Nutrition is very imp...try to have 6 meals a day..try to have good lean protein and some vegetables with every meal u eat.

Christopheel · Post by **Christopheel** » Sat May 10, 2008 10:45 am

do as told but replace 6 meals by 8 and try by DO

Boss Man · Post by **Boss Man** » Sat May 10, 2008 6:29 pm

Just curious why you say 8 Chris. Personally I think 6 is fine. With that methodology, 3 hour spaced meals are achievable, because they can be had in a 15 hour timeframe.

Christopheel · Post by **Christopheel** » Sat May 10, 2008 7:59 pm

True Boss, even if I'm still not a PT when someone ask me how often should I eat I always say every two hour and three hour MAX ... That way they really eat every 2-3 hours lol If I was telling them try to have 6 meals a day 3 hour space like this they would surely only eat 3 big meals + some few snack ... I like to be drastic.

But, eating every 2H or 2H30 is okay too, more often you eat better it is and further when you want to increase let's say your proteins intake it's easier to be done over many meals. Personally I can eat that often so I do it. Digestion is better too that way, in case for sure, maybe some people don't respond the same as me.

Boss Man · Post by **Boss Man** » Sun May 11, 2008 12:18 pm

Absolutely. The thing is, I would never advocate against an 8 meal a day strategy, although it can make it harder for some to eat like that.

Though you are correct, some people would think 6 meals is a licence to eat 3 big and 3 small. The emphasis can be made though that an average caloric intake per meal possibly should be sought.

As you say though, people eating 8 as opposed to 6 meals, may well experience differing outcomes, from person to person, regarding how each individuals digestion processes work or get affected.

This would include things like meal choices, (thereby influencing enzymatic reactions), especially if someone has things like Coeliacs, Colitis, Chrons, Hyperthyroidism, Nut allergies, Lactose issues etc etc.

Water intake could also affect digestion processes, body type, I.E. Ectomorph, Mesomorph and Endomorph, possibly stress, as I'm pretty sure Cortisol can breakdown Proteins. Also possible things like illness, or medications could too.

So obviously there would be factors governing digestion, which means, (I would suspect), finding a definite advantage for the majority of healthy "average Joes", of an 8 meal a day system instead of a 6 meal one, would be tricky.

Some people as well advocate no meals after 9PM, possible 8 or even 7PM, citing a slowdown in Metabolism later in the day, and therefore possible lowered ability to burn Calories as efficiently, even though this could risk Muscle Catabolism, for a longer time within a 24 hour period.

Essentially though I agree with your system of having 8. I often tell people to have 6, as I feel it's a more feasible method for many, than 8, as some peoples jobs, schooling etc etc, may make 8 a day, very hard, but if they can do 8, no reason necessarily not to.

rajde · Post by **rajde** » Wed May 21, 2008 3:24 am

Can you just tell me if I am on the right track with workout also how many sets would you suggest?

Upper Body

Pulldowns
Lateral Raises
Front Raises
Tricep Extensions
Bicep Curls
Deltoid Rows
Seated Row
Shoulder Raises
Chest Press

Lower Body

Seat Calf Raises
Dumbell Squats
Seated Leg Curls
Leg Presses
Seated Leg Extensions
Abductor Machine
Dumbell Lunges

swanso5 · Post by **swanso5** » Wed May 21, 2008 5:56 am

well you haven't posted what you're training for...either way toy have too many shitty exercises that are a waste of time so only do these but do them harder

Upper Body

Seated Row
Shoulder press
Chest Press

Lower Body

Dumbell Squats
Dumbell Lunges

add in pull/chin ups or inverted rows for upper body and deadlifts for lower body

no machines either but we need your goals before sets etc can be listed

rajde · Post by **rajde** » Wed May 21, 2008 3:36 pm

goal is to lose weight, basically burn fat.

Also, I am in the weightloss forum do you really think I can do pull-ups or chin-ups. Even when I was in good shape I could never do them.

swanso5 · Post by **swanso5** » Wed May 21, 2008 5:51 pm

do inverted rows instead then

rajde · Post by **rajde** » Mon May 26, 2008 3:20 am

Sets and Reps?

swanso5 · Post by **swanso5** » Mon May 26, 2008 3:42 am

do this i reckon:

workout 1
deadlifts 4 x 6
push up 4 x as many as you can
inverted row 4 x as many as you can
lunges 4 x 12
prone ab brace 4 x as long as you can
rest 15ecs btw exercises and simply go one after bthye other until all of them are done

workout 2

squats 4 x 6
seated row 4 x 12
reverse lunges 4 x 12
shoulder press 4 x 12
side ab brace x as long as you can
again rest 15secs btw exercises in a circuit fashion

rajde · Post by **rajde** » Mon May 26, 2008 6:39 am

I googled the prone ab brace but what is the difference between that and side ab brace? And thanks for all the information I really appreciate it.

swanso5 · Post by **swanso5** » Sun Jun 01, 2008 12:31 am

prone basically trains the anteriour portion of the core and the side brace trains the side portion...they're both great anyway so do them

rajde · Post by **rajde** » Sun Jun 01, 2008 1:23 am

no I meant what is the difference because I tried googling side ab brace and can't find it. I did find prone ab brace though. So what is side ab brace? Just tell me how it differs from prone ab brace and I should be good.