hello there
name is Martin and I'm new to this website but so far I really like it.
wife and I are trying to get in shape and loose weight and in case beer
I'm 32, 5'10'' 250 lbs, main goal is to loose gut and man boobs, yes I got them heh
wife is 30,about 5'4''-5'5'', 150 lbs, her goal is to loose some weight and fat, seh would like to drop about 25-30 lbs
we've joined LA fitness and we're planning on working out 4-5 times a week, and start healthy diet.
I would like to get some advice on workout routines for me and her, what exercises work best, and some diet tips
thx in advance
want to loose gut and 50 lbs
Moderators: Boss Man, cassiegose
Re: want to loose gut and 50 lbs
You both need to start out with the basics.
On the training front, concentrate on total body stuff.
1 exercise per muscle group, 2 sets, 8-10 reps.
Do this every other day for 3 sessions a week.
Both of you do this for 4-6 weeks, to adjust to the biomechanics of weightlifting.
You can use standard lifts like Deadlifts, Squats, Bench Press, etc etc. Someone there should be able to get you started, with more advice and a programme eahc, but you should be able to do pretty much the same thing and these things I'm writing are a basic synopsis of what you could expect to get shown and do.
As for the diet, you both should be looking at a standard 6 meals a day, focusing on meals roughly 2.5-3 hours apart.
The main things to focus on are making sure you're getting mostly lean sources of foods.
Protein sources.
Chicken, Pork, Lamb, Beef, Hemp, Eggs.
Carb sources
Veggies, Fruit, Whole-grains, regular Pasta, Bread.
Fat Sources
Oils, Seeds, most Nuts.
Mixed Sources, I.E. foods with a good amount of more than one of the above Macros.
Soy products, (Soybeans, Tempeh, Edemame, Nattokinase, Tofu), Legumes, (Peas, Beans Lentils), some Nuts, (Cashews, Chestnuts, Coconut), Peanuts, Flax, Avocado, Low Fat Cheese, Yoghurt, Skimmed and Semi-Skimmed Milk, Fish, Rice, Mushrooms, Protein Enriched Pasta.
Ideallly you want Protein with most meals as it's filling and you don't really need to exceed about 30-40g a meal.
Carbs shouldn't exceed 40-50g per meal.
Fish contains heavy metals, so be considerate with consumption, especially with things like Tuna, which is currently reccomended at 3 times a week.
Increase water intake where you feel necessary.
Some healthy Carbs are high Glycemic, so you may find the need to limit them or mix them with lower Glycemic ones, becasue regular high bloodsugar spikes can contribute to type II Diabetes.
Such foods include, Rice, Pasta, Bread, Potatos, Parsnips, Wheat.
If you have any allergies, than omit certain foods where necessary, but you'll know what those foods are. The only one you might not know is Chitin in Shellfish, if you've never had Shellfish before, but obviously ones like Wheat, Soy, Nuts, Sesame Seeds, (potential Eczema trigger), Peanuts, Gluten, Fructose, Salic Acid, Lactose etc etc, you'll probably know in advance what needs omitting.
If you consume anything like Grapefruit, then Grapefruit and the juices have some kind of compounds in them, that can sometimes interfere with medications, so if you take any medicines at any time, be aware of that.
Just be aware of a few other things too, like Salt in food, as some healthy packaged meals can sometimes be too salty and / or a bit too laden with saturates, so check the labelling as some healthy foods have content you wouldn't want.
Example, a supermarket meal labelled as Ham, Tomato and Roasted Mushrooms, which contained around 60% daily saturate intake for 1 serving, (1 person), and around 73% Salt intake, from memory, so a bit of common sense applied to shopping is all
.
Hopefully that makes things a bit clearer.
On the training front, concentrate on total body stuff.
1 exercise per muscle group, 2 sets, 8-10 reps.
Do this every other day for 3 sessions a week.
Both of you do this for 4-6 weeks, to adjust to the biomechanics of weightlifting.
You can use standard lifts like Deadlifts, Squats, Bench Press, etc etc. Someone there should be able to get you started, with more advice and a programme eahc, but you should be able to do pretty much the same thing and these things I'm writing are a basic synopsis of what you could expect to get shown and do.
As for the diet, you both should be looking at a standard 6 meals a day, focusing on meals roughly 2.5-3 hours apart.
The main things to focus on are making sure you're getting mostly lean sources of foods.
Protein sources.
Chicken, Pork, Lamb, Beef, Hemp, Eggs.
Carb sources
Veggies, Fruit, Whole-grains, regular Pasta, Bread.
Fat Sources
Oils, Seeds, most Nuts.
Mixed Sources, I.E. foods with a good amount of more than one of the above Macros.
Soy products, (Soybeans, Tempeh, Edemame, Nattokinase, Tofu), Legumes, (Peas, Beans Lentils), some Nuts, (Cashews, Chestnuts, Coconut), Peanuts, Flax, Avocado, Low Fat Cheese, Yoghurt, Skimmed and Semi-Skimmed Milk, Fish, Rice, Mushrooms, Protein Enriched Pasta.
Ideallly you want Protein with most meals as it's filling and you don't really need to exceed about 30-40g a meal.
Carbs shouldn't exceed 40-50g per meal.
Fish contains heavy metals, so be considerate with consumption, especially with things like Tuna, which is currently reccomended at 3 times a week.
Increase water intake where you feel necessary.
Some healthy Carbs are high Glycemic, so you may find the need to limit them or mix them with lower Glycemic ones, becasue regular high bloodsugar spikes can contribute to type II Diabetes.
Such foods include, Rice, Pasta, Bread, Potatos, Parsnips, Wheat.
If you have any allergies, than omit certain foods where necessary, but you'll know what those foods are. The only one you might not know is Chitin in Shellfish, if you've never had Shellfish before, but obviously ones like Wheat, Soy, Nuts, Sesame Seeds, (potential Eczema trigger), Peanuts, Gluten, Fructose, Salic Acid, Lactose etc etc, you'll probably know in advance what needs omitting.
If you consume anything like Grapefruit, then Grapefruit and the juices have some kind of compounds in them, that can sometimes interfere with medications, so if you take any medicines at any time, be aware of that.
Just be aware of a few other things too, like Salt in food, as some healthy packaged meals can sometimes be too salty and / or a bit too laden with saturates, so check the labelling as some healthy foods have content you wouldn't want.
Example, a supermarket meal labelled as Ham, Tomato and Roasted Mushrooms, which contained around 60% daily saturate intake for 1 serving, (1 person), and around 73% Salt intake, from memory, so a bit of common sense applied to shopping is all
.Hopefully that makes things a bit clearer
.Re: want to loose gut and 50 lbs
Welcome! And congrats on your joint decision to exercise and eat better.
advice is to get someone at your new gym to show you and your wife how to use the rowing machines correctly, and go for it. Rowing is a great way to start because it will have you sweating in minutes, and it's a strength and cardio workout at the same time. The motion will hit your chest and core hard, so it lines up with your specific goals for the moment.
I don't recommend doing the same workout every day, but this is a great machine to use when you're first starting out, you could try it 3 times this week on alternating days and see how it goes. Here is a video with tips, and if you check out the related videos there are some beginner workouts: http://www.ehow.com/video_2346809_intro ... parts.html
There are a lot of fitness buffs here too, and good demo videos on the site to help you out. See you around!
advice is to get someone at your new gym to show you and your wife how to use the rowing machines correctly, and go for it. Rowing is a great way to start because it will have you sweating in minutes, and it's a strength and cardio workout at the same time. The motion will hit your chest and core hard, so it lines up with your specific goals for the moment.
I don't recommend doing the same workout every day, but this is a great machine to use when you're first starting out, you could try it 3 times this week on alternating days and see how it goes. Here is a video with tips, and if you check out the related videos there are some beginner workouts: http://www.ehow.com/video_2346809_intro ... parts.html
There are a lot of fitness buffs here too, and good demo videos on the site to help you out. See you around!
Re: want to loose gut and 50 lbs
Not all wheats are high, such as bulgur wheat, personal favorite
http://www.myfit.ca/glycemic_index.asp" onclick="window.open(this.href);return false;
http://www.myfit.ca/glycemic_index.asp" onclick="window.open(this.href);return false;
Re: want to loose gut and 50 lbs
Fair enough, though I think I was mainly referring to bog standard common or garden wheat. I wasn't really thinking of things like Bulgar and Buckwheat when I said that, but yes not all foodstuffs that can be classed as a Grain or Cereal, are high or moderate GI, although I've never studied GI lists in minute detail to be honest .
.Re: want to loose gut and 50 lbs
Lucky you, though I hadn't even heard of glycemic index until I came here. Nowadays if it doesn't say " low " it tends to be a " no go " unless its a once in awhile thing. Bog ? Wheat grows in bogs ?
Re: want to loose gut and 50 lbs
Bog standard is an expression, it's like saying common or garden or ordinary or not very special / fancy.
Must be a British thing. No Wheat doesn't grow in bogs in Britain 
Peat does, but that's at best usable as a source of fuel to burn, I wouldn't eat it 
.
Must be a British thing
. No Wheat doesn't grow in bogs in Britain Peat does, but that's at best usable as a source of fuel to burn, I wouldn't eat it .Re: want to loose gut and 50 lbs
Umm yeah, I use peat in garden soil, though no wouldn't eat the stuff
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scottgaran
- ESTABLISHED MEMBER
- Posts: 133
- Joined: Sun Jan 30, 2011 9:44 pm
Re: want to loose gut and 50 lbs
I think I ate some some peat when I was a kid! Kinda explains a lot!
Re: want to loose gut and 50 lbs
I tried a little bit of Dog food once when I was 6. I had to know why the Dog liked it so much. The experience taught me nothing 
.
Me and a couple of mates tried a dog buscuit once as well, then me and one other laughed when the third one found out his was made of charcoal.
Again, the reason why the dog liked such things eluded me.
I think I concluded that it is what it is and it's not fo me nor any human to understand, it's just nature, so forget about it and move on.
.Me and a couple of mates tried a dog buscuit once as well, then me and one other laughed when the third one found out his was made of charcoal.
Again, the reason why the dog liked such things eluded me
.I think I concluded that it is what it is and it's not fo me nor any human to understand, it's just nature, so forget about it and move on.