Hi guys and gals, My name is John, and this is my first post here. I've spent some time reading through the boards, and I think I'll be spending a lot more time here studying up on fitness.
I am a 6'2, obese, weak, 24 year old male. I weigh 280lbs, and according to the personal trainer I met with a while back I have a 33 percent body fat, which makes me very unhealthy and probably in a danger zone for diabetes and heart related illnesses.
I'm posting on here because for the last two weeks I have been working out at a gym on a steady basis to rectify my fitness issues. I am having problems running consistent work-outs though because I don't really understand what is necessary to reach my goals, and after reading through the topics, I've decided it might better suit me just to ask. So, here are my goals, and current abilitites, and if anyone has the time or patience, I would love to know what I should focus on to reach them.
Currently I am using machines because I am afraid I will hurt myself on free weights. On a bench machine I am doing 3 sets 8reps of 90lbs. I am using a row machine at the same settings, and some pull down machine at the same settings only 70lbs. Also I am doing 40 minutes of cardio on a bike directly after (keeping my heart rate at 140). I do this workout every other day or two. I am running on the advise of one guy who said work out the four larges muscles in the body to burn the most fast with least effort. I am beginning to think that's not the best angle to take, and won't get the best results. Here are my goals:
I want to wiegh 200lbs, Look tone, and be very strong. I don't care about bulk, as long as I am strong, defined, and look good. That means I need to lose 80lbs of mass. I am also dieting on tuna, chiken, vegetables, and pasta to push high protien and carbs for muscle construction and the cardio.
Please, point, laugh, and maybe even help. Thank you!
P.S. How long should it take before you start upping your lifting values? I don't feel like I could lift anymroe weight and I could two weeks ago, is that right?
Definitely use free weights!!! Learn the exercises correctly and use light weight or just the bar until you get your form down. Down the line, machines can cause injury. i have to go but i'll post more later and i'm definite that others will have great advice for you to reach your goals.
congratulations on taking a step in the right direction in improving your health. i'm sure that you will end up falling in love with fitness as almost everyone here does [img]smile.gif[/img]
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First of all, you have taken the hardest step already...you have decided to do something about your weight problem...congrats.
I recommend that you find a program designed by a proffesional and stick to it. Maybe even buy a book and do the program in there. Testosterone Advantage Plan is a good book that outlines a diet and excercise program. Also, look in the "fitness faq" section for the thread "workout programs". There are plenty of links to great programs in that thread.
Just be consistent, dedicated, and most of all patient. There were times when I was losing weight where I was stuck at a weight for a few weeks and I would get real frusturtaed. But then as you least expect it, the weight starts coming off. Best of luck [img]smile.gif[/img]
Ok, so I've selected the RR&D 2.0 workout. I am starting Monday since tomorrow is Easter and I won't be in town. I do have a question though.
How do you do a squat? I see in the picture the guy has his legs evenly spaced to shoulders, back straight, looking forward, bending at the knees, but how did he get the bar on his shoulders with the weight without lifting it first? How to you get started on a squat?
Looks pretty simple. Since I have only had one bar-based free weight experience I hadn't even thought of the use of racks and all of that. Does anyone have any suggestions of starting weight? Or should I just put fifty lbs on the bar totaling ninety and raise it from there (assuming I don't fall over immediately)?
I would actually go weightless for a few sets to get your balance and equilibrium right, not to mention the form. From there work up slowly to the point you feel you can do the most you can do w/o sacrificing form. Remember, form is king and takes precedence over the amount you're lifting.
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You're probably right. I just feel embarrassed not lifting anything. The ego is a hard one to rationalize with. Thank you for the help though, I'll let everyone know my progress.
Here is a tip, not just for you but for everyone. If you throw your ego out the gym door, use less weight, and nail the form, your results will be much better. It took me a while to realize this, but ever since I have been gaining so much more muscle.
1st, a squat comment. After doing them with just your body weight, you might want to start doing them while holding dumbells.
You can get a great squat workout just holding two dumbells at your sides. Eventually, they'll get too heavy and you'll want to go with the barbells and the squat rack.
As to when to up the weight. There are a few different ideas, but basically, you want to keep progressing SOMEWHERE about every lifting session.
Here's one way. If you're doing 3x8, you typically lift enough weight to JUST do 3x8. As you progress, you'll have to test yourself to see if you can do that 9th or 10th rep. If you can, then up the weight slightly next time. Basically, you should always be lifting enough weight so that you stay in the 3x7-8 range.
Next session, when you choose your weight, you might only get to 7 reps, especially on the 3rd set. That's okay. You'll work back up to 8, then 9, and it's time to move up again.
By the way, great decision to go with lifting. I would have made much more progess, much quicker if I'd started a lifting program when I started to lose weight.
Good luck with the Ripped, Rugged, and Dense workout. There are many great workouts listed on JP's site, so when you complete that workout, there will be many who will give advice on the next one to follow.
I would say that after four to six weeks you might start noticing some real gains in your strength. I try to break down my workouts to this manageable time frame..
"ok, in 4 weeks lets see how much I can improve this exercise" and it keeps me motivated to complete all the workouts in that 4 week timeperiod.
Thank you guys so much for the help. I am feeling great and enjoying working out with the free weights. For some reason I feel like I am accomplishing more without being behind a machine.
About Adams diet, I clicked the link, but all I saw were clearafications on the diet, but not the actual thing? I guess my understanding is to eat high protien, high fat, or high fiber items, and eliminate sugar as much as possible to keep insulin low and incourage more fat breakdown, but is there a meal plan, or suggested foods/portions, or anything to go along with it?
This is a very good routine to start with. I would definitely stay with free weights. As mentioned you could do squats with just dumbbells or even with no weight. (Embarrassed? the you can do it at home with no weight and no one will see you). Just start with an empty bar: Do not worry about how much weight. Work with what you can safely and you will see good results soon!!
GOOD LUCK AND KEEP AT IT
Peter
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Peter
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