Welcome to the forum and dont feel about being new to this. No one will look down on that, in fact, its commendable that youre making a step toward improving yourself and seeking out how to do it effectively. Most people just jump into a gym and end up wasting their time because they dont take the time to read and ask questions. And dont feel bad, I cant run for more than 5 min either because I hate steady state cardio [img]tongue.gif[/img]
Post what you eat on a usual day. Fat loss goals are almost entirely dependent on diet, so if this isnt up to par, even the best training regimine isnt going to get you to where you want to be. Where do you want be btw?
After you post how much you eat, determine how much you SHOULD be eating. Go here
http://www.bmi-calculator.net/bmr-calculator/
First fill in the necessary stuff to find your BMR.
Next click on "Harris Benedict Equation" and use the equation to find how much you should be consuming. This will give you a number to maintain your bodyweight. To gain weight you should eat about 500 calories more than your maintenance requirements.
If you find out youre eating too little, dont freak out. Just gradually adjust your diet to increase your calories every week until you meet your target calories. 100-200 calorie jumps every week will be easy enough so that you dont feel bloated. If you need some ideas as to what to eat, you should check out these two articles by Tony G:
Part I
Part II
Youre going to have to start moving some iron as heavily as you can if you want to reach your goal.
Read these two articles to familiarize yourself with the effects of lifting:
part I
part II
The best cardio is the movement that allows you to stay consistent. If you like it as well, then thats a plus.
I personally hate cardio, but rowing is something I dont despise too much so I do it instead of other things like swimming.
With respect to cardio, steady state stuff (running for 5 minutes straight, etc.) is ok and has its place, but the real fat burner is not steady state cardio, but rather high intensity interval training (HIIT) where you warmup and then break out into an all out sprint (on a bike, track, rowing machine, swim, whatever) for a short amount of time and then rest at a jogging pace. So you may warmup for 5 minutes, then sprint for 20s, jog for 40s, and repeat a few times, then cool down. That type of cardio is more effective at fat loss provided that youre eating enough for fat loss to begin with. Thats just FYI, determining the amount can come after youre comfortable with the current material provided.
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
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