got a gym membership...... now what x_x

[EssexNinetails]

ok HELP!!!!!!!

I finally managed to get myself a gym membership but i am in a bad situation now, i have no idea what to do. I plan on going 3 times a week i got a few goals but still when it comes to the execution i am clueless

stats about myself
25 years old
388 lbs.
36% body fat
6'2"

goal is to get toned or at least smaller then i am, I need any advice on a work out routine you can give me. thanks

[Nokie173]

Hello!

Working out is important but diet is also important!
What do you currently eating right now and what time do you eat?

As for a workout, try doing full body workout to start off with, 3 times a week.
With this order: Leg, Back, Chest, Shoulders, Arms (Tri & Bi).

legs=deadlifts,squats,lunges,reverse lunges
back=barbell rows,db rows,pullups-dont skip these
chest=bench press,flat, incline, decline
shoulders= clean and press,military press, bb or db.
arms=chinups,weighted diamond pushups

Checkout Youtube for examples or just google it. Good Luck!
Anymore questions.. just post them up

[swanso5]

hold back nokie, there 388pds, i don't think pull ups are the go right now

i would probably just do some cardio (easy) although you'll get puffed pretty easily

with that i'd do some standing cable stuff and maybe some db work

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Nokie173]

hold back nokie, there 388pds.....

Oh... you're right.... good catch!
I think Diet should be a starter...

[EssexNinetails]

i changed by diet about a week ago, i'm eating about 5-6 meals a day now, and trying to eat clean, i cut most fast food out and when i do go to fast food it tends to be a salad or a grilled chicken wrap or something, most days I'm keeping it between 2000 and 2500 calories and i don't even have a taste for sweet drinks anymore :3 since i started i have lost 7 pounds (just weighed in the gym yesterday only second day there) so i'm guessing it's mostly water weight.

[Nokie173]

Don't worry about calorie counting right now... Lets see what you're eating.
Can you write down what you eat? and when you eat? All your meals so we all can give you pointers?

[active_boy]

Dear Essex, at that weight, your diet is going to be more important than your exercise. Allow me to explain... your basal metabolic rate is around 3,250 calories/day, so if you eat 2,000 calories/day, you're already losing 1,250 calories/day! That's pretty amazing, considering a 30-minute brisk walk 'only' burns 250 calories. Exercising is also great but keep your focus on the diet (unless you have other health conditions).

Going from 336 lbs to 249 lbs, a couple things that really helped me were (a) keeping a food journal and (b) never starving or denying myself. I made gradual adjustments, like kicking soda, then choosing more appropriate ratios of proteins to starches to vegetables in meals, then fixing sandwiches with fewer fats and higher-fiber breads. The food journal made me more aware of what I put in mouth and indulging... just a little... helped me stick with it.

As you get into exercising, take things slowly. At 300+ lbs, sometimes your muscles and heart can handle something your joints cannot. Many who started with me got depressed and stopped after injuries.