New to strength training and need help

[andrea1_.]

Hello everyone. I am currently 257lbs and I am in the process of losing weight. I workout 6 days a week and usually do atleast 50 mins of cardio and 30 mins of strength training. Everyone keeps telling me that I should make sure I strength train in order to tone while losing weight so that I don't run into having a saggy skin issue. I do upper body one day lower the next and on sat and sun I do a full body strength training session. I don't want to bulk up and I am so scared that that may happen because I don't know the appropriate amount of weights I should be lifting or if I should be using them everyday. Any ideas? Also I don't know what I should be doing for abs. I was told that I could do all the crunches and sit-ups in the world and as long as I have fat around mid-section I won't see a difference, what can I do to decrease the fat in that area along with back area?

[Boss Man]

Firstly 6 days a week is a bit much and TBT on Sat and Sun is a bit overkill, because of the lack of rest.

Try a system like his.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

Keep the Cardio to around 30 minutes and do something like intervals.

For stomach try something like Planks. You can get indirect Core work off things like Squats, Deadlifts, etc etc, but planks are good for direct stuff.

I'd do 30 seconds initially, then perhaps add another 5 seconds a week to them.

You will find it difficult to bulk anyway. Female Testosterone levels are typically in the 45 ng/dl - 90 ng/dl range, (Nanograms per decilitre. A Nanogram being a billionth of a gram).

levels can be anywhere between 350 ng/dl and 1,000 ng/dl. Anything lower will increase Heart attack risk, as the Heart is an "involuntary" muscle type, meaning you cannot control it how you like, like you can with say a Bicep for example, that in normal circumstances can be moved manually with a Brain, muscle connection.

However the way you train to build muscle, is advantageous for the future. It helps to strengthen Bones, in a similar way to the muscle breakdown and strengthening process. In later life you'll be glad of that muscle, so don't shy away from it. A bit of strong female muscle, is normal, healthy and can be very good looking.

As for decreasing abdominal Fat, you would be advised to alter diet.

What do you eat, what times do you eat?

[andrea1_.]

Firstly 6 days a week is a bit much and TBT on Sat and Sun is a bit overkill, because of the lack of rest.

Try a system like his.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

Keep the Cardio to around 30 minutes and do something like intervals.

For stomach try something like Planks. You can get indirect Core work off things like Squats, Deadlifts, etc etc, but planks are good for direct stuff.

I'd do 30 seconds initially, then perhaps add another 5 seconds a week to them.

You will find it difficult to bulk anyway. Female Testosterone levels are typically in the 45 ng/dl - 90 ng/dl range, (Nanograms per decilitre. A Nanogram being a billionth of a gram).

levels can be anywhere between 350 ng/dl and 1,000 ng/dl. Anything lower will increase Heart attack risk, as the Heart is an "involuntary" muscle type, meaning you cannot control it how you like, like you can with say a Bicep for example, that in normal circumstances can be moved manually with a Brain, muscle connection.

However the way you train to build muscle, is advantageous for the future. It helps to strengthen Bones, in a similar way to the muscle breakdown and strengthening process. In later life you'll be glad of that muscle, so don't shy away from it. A bit of strong female muscle, is normal, healthy and can be very good looking.

As for decreasing abdominal Fat, you would be advised to alter diet.

What do you eat, what times do you eat?

Breakfast is usually oatmeal (maple and brn sugar)
Lunch (Variaties of salads, plenty of greens portion size grilled chichen or tuna, kidney beans, pic beets, olives, mango or strawberries-- you get the idea) usually a little olive oil and lime or vine for dressing.
Dinner - Subway flat bread turkey sand (no mayo, no cheese, no oil) or baked fish and plenty of veggies with salad

Snack- yogurt, veg crackers, string cheese, fruit, veggie sticks (not all at one time of course I pick 2)

Oh yeah, I eat a banana before workouts and eat protein within 30-60 min of completion of workout.

[andrea1_.]

Hey Andrea

Its a lot of information eh? There are a couple of things you may have been told that will derail you quick if you dont address them. First is the "bulking up" thing. Thats total crap. Complete and utter bs really so let that one go okay? Unless you are some kind of genetic freak, it is unlikely that you will ever "bulk up". Different programs have different reps based on what you are trying to do, but whatever the rep range, use a weight that will challenge you and keep increasing it as you go.

AS you get stronger, your metabolism will speed up utilizing more calories. You wont get stronger if you dont lift as heavy as you can so leave the pink db's alone.

If you want to lose fat, you have to get your diet in order. If you are working out 6 days per week, you need to be eating lots - LOTS. You need fuel. Once your body gets used to eating the right things in the right quantities, it will let go of the fat and eventually you'll see your abs, if thats what you want. But you have to let go of the myths that got us here before we can go back.

Thanks for clearing that up for me.

[Boss Man]

Breakfast is usually oatmeal (maple and brn sugar)

(I'd suggest forgoing the Syrup and Brown Sugar. Try things like Cinnamon or Honey insead perhaps. Add some more protein in there like a few Egg Whites and a yolk, or some Low Fat Cheese, or Chicken, Ham Turkey etc.)

Lunch (Variaties of salads, plenty of greens portion size grilled chichen or tuna, kidney beans, pic beets, olives, mango or strawberries-- you get the idea) usually a little olive oil and lime or vine for dressing.

(Doesn't look too bad.)

Dinner - Subway flat bread turkey sand (no mayo, no cheese, no oil) or baked fish and plenty of veggies with salad

(I'd be sparing with Fish consumption per week. Tuna is recommended as 2-3 times a week, because of the heavy metals. If you want some kind of Fish every day, choose things like Tilapia or Salmon as they're lower Mercury. A sensible portion would be 100g, (3.5OZ). You could have this with one meal, or split into 2 x 50g portions.

You could then add something like Peas, Beans, Lentils, Mushrooms or Rice, to bolster the Protein intake from half portion of Fish, then add your usual Carb source, remembering the aforementioned foods contain Carbs too, so just have a slightly smaller amount of your usual Carb source(s), to stop yourself overcarbing.)

Snack- yogurt, veg crackers, string cheese, fruit, veggie sticks (not all at one time of course I pick 2)

('d increase calories here. Try increasing portions or adding other things in like chicken, Turkey, Peanuts, Nuts etc etc.)

Oh yeah, I eat a banana before workouts and eat protein within 30-60 min of completion of workout.

(Try taking the Protein shake after a workout, incase you consume Protein within a reasonable time prior to one, as you might get too much in certain timeframe, based on when you eat some prior to workouts, and then during.)