new at strength training need help!!

[vishantverma109]

well since I am new at strength training I need some help. Today was first day at the health club and all I did was 15 minutes tread mill. when I went to instructor there he said thats enough for today but what i felt was he really was disintrested and since it was 5.30 am in the morning he was a little bit sleepy.judging from the first day i dont think he really is qualified instructor, so i need someone to tell me what should be workout routine. I am 5.11 foot tall and weight around 220 pounds which i want to bring down to 165 pounds. Also I want to know doing cardio before or after strength training is better(I read somewhere it is better after the strength training). I need a full body workout chart for a week. Any help would be great

[Boss Man]

I'd politely disagree. A proposed 165, for his height, would be fine. Taller people that 5ft 11" with less weight on thme, would classify in a healthy BMI range.

Granted BMI is a partially flawed measuring stick, but I'd still give it some creedence at those levels of bodyweight

[choochoo]

i personally think that 180 would be a good start but not a fat 180 or 165 or even 220 aim for a waist measurement of under 35 ,stick with cardio on a empty stomach 3times a week to start with for 20 minutes max , i found doing this at home best ,then have breakfast and train at the gym later ,add 3 weight sessions chest ,shoulders ,triceps ,day1 -quads ,hams ,calves,day2 -back ,traps,biceps day 3,when you start to increase your weights reduce your cardio sessions to 2 a week ,because the extra muscle you will add will help to burn your fat ,dont get to obssessed on weight ,reduce your overall fat and your waist measurements ,when you hit 180 add 3 protein shakes a day to your diet and reduce cardio to once a week max ,change your exercises every 2 months ,and try to enjoy your self ,just to let you no i have been training for 25 years and weigh 225 pounds at 6ft 3

[swanso5]

3 protein shakes? ridiculous

eat cal's don't drink them

[ultimatehlth]

Yeah, swanso5 is right, and cutting your cardio down makes no sense either. As you get into better shape you should change to an interval training format for cardio with the goal being high intensity training for both cardio and resistance.

I recommend starting with full body circuits 3 times a week followed by cardio for 20-30 minutes 3 times a week. For the first week do 1 set per exercise or 9-12 reps to failure. The second week add a second circuit and a third on the third week. Each circuit should include 2 exercises for each chest, lats, shoulders and abdominals and either squats, lunges or step ups. The goal is to rest the minimum possible between exercises and about 2 minutes between circuits. Try to keep the work intensity up by increasing the weight used when you can do 12 reps on any set.

At this point try to do cardio on alternate days. Do a 5 minute warm-up, 20 minutes of intervals (run 30 secs/walk 30secs, or sprint 20/slow 40secs, etc.) Follow with 5 minute cool down.