how to start
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how to start
im currently 15 stone very flabby and disgusting i used to run be very fit then i got into a sedentary office job im now 30 and want to get rid of the job and the fat ive tried the usual slimming world weight watchers thing but find its a quick solution they say you dont need to exercise but everyone else says you need to exercise as well, how do i start ? i want to lose fat and gain muscle not popping outta arms muscle just muscle definition, im worried if i lift weights the fat i have will turn to muscle and i will look massive how do i do the healthy eating exercising weights thing i dont know where to start ? :? :? :?
Fat doesn't turn to Muscle, and Muscle doesn't turn to Fat.
One usually replaces the other.
Expect when you weight train you might gain Muscle, as the nutrients in your diet, would promote a growth response in line with your training, said response being dependant on
1. Type of training.
2. Intensity and maintenance of such intensity, over a long time period.
3. Levels of nutrients in your diet.
In your instance you would be looking to reduce fat and replace the weight with muscle, so you wouldn't lose much weight to start with, just make it healthier, but then you might lose a little more fat weight when muscle growth was no longer forthcoming, so you needn't worry that weights will make you solid. You'd need to train like a mofo, eat lots, and give it at least 2-3 years, depending on genetcs, before you got a BB style body.
Mosty likely thing with Weights is, this is how you would be worked in a gym.
1. Each bodypart worked with 1 exercise.
2. Each exercise done 2x.
3. Total body workout done 3x a week.
4. Weights split, with a day between each session.
5. Adjustment period lasting 4-6 weeks, whilst Muscles adapted to resistance work, and you learned good biomechanical form / technique.
6. Cardio could be done the day after a weigts session, on a light setting for about 30 minutes, increasing the setting slightly each week, to give Heart and Lungs adaption too.
Diet
This would consist of around 6 meals spaced 2.5-3 hours apart.
It would consist of the following types of foods.
Protein
Soybeans, Tofu, (Soybean Curd), Low Fat Dairy, Chicken, Turkey, Ground Beef, Fish and Complimentary Proteins like Beans Peas and Rice.
Carbs
Vegetables, Fruits, Grains, Beans and other Legumes, Rice, Wholegrain or Wheat type Breads.
Fats
Omega Fats, Low Salt Nuts and Almonds, Seeds, Healthy Oils like Cod liver Oil, Olive Oil etc etc.
Water intake as much as you require, bearing in mind you can get 2 Litres of water a day, from food intake, so you could vary your Water intake, anywhere I think between around 2-8 glasses a day.
I'm not going to say anything more then that, but it should give you something to start with.
Good luck
.
One usually replaces the other.
Expect when you weight train you might gain Muscle, as the nutrients in your diet, would promote a growth response in line with your training, said response being dependant on
1. Type of training.
2. Intensity and maintenance of such intensity, over a long time period.
3. Levels of nutrients in your diet.
In your instance you would be looking to reduce fat and replace the weight with muscle, so you wouldn't lose much weight to start with, just make it healthier, but then you might lose a little more fat weight when muscle growth was no longer forthcoming, so you needn't worry that weights will make you solid. You'd need to train like a mofo, eat lots, and give it at least 2-3 years, depending on genetcs, before you got a BB style body.
Mosty likely thing with Weights is, this is how you would be worked in a gym.
1. Each bodypart worked with 1 exercise.
2. Each exercise done 2x.
3. Total body workout done 3x a week.
4. Weights split, with a day between each session.
5. Adjustment period lasting 4-6 weeks, whilst Muscles adapted to resistance work, and you learned good biomechanical form / technique.
6. Cardio could be done the day after a weigts session, on a light setting for about 30 minutes, increasing the setting slightly each week, to give Heart and Lungs adaption too.
Diet
This would consist of around 6 meals spaced 2.5-3 hours apart.
It would consist of the following types of foods.
Protein
Soybeans, Tofu, (Soybean Curd), Low Fat Dairy, Chicken, Turkey, Ground Beef, Fish and Complimentary Proteins like Beans Peas and Rice.
Carbs
Vegetables, Fruits, Grains, Beans and other Legumes, Rice, Wholegrain or Wheat type Breads.
Fats
Omega Fats, Low Salt Nuts and Almonds, Seeds, Healthy Oils like Cod liver Oil, Olive Oil etc etc.
Water intake as much as you require, bearing in mind you can get 2 Litres of water a day, from food intake, so you could vary your Water intake, anywhere I think between around 2-8 glasses a day.
I'm not going to say anything more then that, but it should give you something to start with.
Good luck
.