Workout routine

[beachbum_jon]

Thanks for the replies, I try to limit carbs, and drink alot of water already. Tonight im going back to the gym and hit the cyle and maybe some of the weight machines. I would run on the treadmill but the only shoes I have are skate shoes and flip flops. I really dont want to buy another set of shoes being I am moving back to South Dakota in 4 weeks, just one more thing to pack. I will try the eating more smaller meals thing. In the last month or 2 I have lost a few pounds by just eating in and healthier a bit more.

[theoblivious]

What most guys have been saying...yes eat healthy. The best way would be to eat smaller portioned meals to keep your metabolism up.

Sure you can lose a lot of weight by portioning and eating correctly, but you should also supplement with working out. Lifting weights increases your metabolism and thus causes you to burn more calories and makes you stronger.

Im assuming your main goal is to lose weight, so supplementing some cardio in there helps to burn more calories. For me i hate cardio (even though i used to be a long distance swimmer haha) but i do it to maintain a strong cardiovascular system (it also helps me keep sharp and fresh).

The key is however to find the happy median between the three (eating, cardio and weight lifting). Doing alot of cardio may mean you burn more calories, but it can start to make you hungrier, if you are hungrier, you tend to break from your diet and eat shitty food. So aim for something like 500-700 calorie deficits from your daily requirements.

Anyways im more of a powerlifter so if you have questions regarding workouts and such you can pm me.

[theoblivious]

also watch salt intake...salt tends to make you hold water in your subcutaneous tissue and make you bloated and watery looking.

[SPANISH-RICE]

surprisingly.... this thread doesnt suck yet. good info guys

[kylush]

I think you will also want to watch how you distribute your carbs. You wanna be taking in more carbs in the morning for breakfast then you would at supper since you have all day to burn them off as oppposed to just going to sleep and letting them sit there. It's also good to take note though that when dealing with this simple carbs must be used quite fast or they will all go to fat as opposed to complex carbs which will be stored and then slowly burned, or go to fat, over time.

[out there]

Almost everything that has been offered is pretty good, but I've got a couple suggestions that may make for a very easy fix. While it may not be as practical for you, I have started walking to work (about 2 miles each way), and I've shrunken by about 6lbs in the month that I've been consistent. I don't have much fat to spare, so I was quite surprised when the scale showed ~174 instead of the ~180 that I have been hovering around for about 10 years. As an added bonus, winter is a good time to put ankle weights in boots!

[SPANISH-RICE]

Meth

[JN210]

Well im sure my "fargostreet rep" isnt that great anymore but I can get in on this.

I use to weigh 100lbs december of 09 (getting out of chemotherapy) and started lifting and working out and by the end of the school year my bench went up from 135lbs to 230lbs and I weigh 160 (without prosthesis). I started eating alot more, working out with light weights, and would increase my weight by 5lbs every week, benching twice a week helps alot and after bench always burnout with a set of pushups (45lbs+ on your back helps alot) eating alot of protein will help alot as well. need that to build muscle, dont get into any protein shakes or any "muscle milk" kinda stuff...yea it will help put on muscle now but later on in life when you cant upkeep it, it all turns into fat and will make you look like you have man boobs. cardio and situps will shape up your core, need to keep your back strong though to pull your chest back and support the muscle being added to your pecs for a strong stance, so Lat pull downs are great. So its pretty simple, eat alot of protein and workout, maybe 4 times a week and do cardio the rest and you should be good.

[out there]

JN210;315189 wrote:
need to keep your back strong though to pull your chest back and support the muscle being added to your pecs for a strong stance
If he's going for size, this is good advice. At every place I've ever gone to lift weights, there's always at least one really big guy with shoulders that are pulled so far forward... Don't they know anything about how much of an advantage it is to build the opposing muscles?

[PSiedTSi]

I'd also disagree with the protein concerns. Yeah, sure it can happen, but it can happen just as easily without using it..it's called being lazy. I'd say for him wanting to cut some weight and tone up, protein would be excellent for him. Doesn't sound like he's going to be hitting the weights super hard so the protein will be a nice supplement. It will help melt the fat off...I never felt like I gained much mass/strength from whey, but it certainly cut body fat...even when I was already single digits.

[StangerBanger96]

JN210;315189 wrote:
dont get into any protein shakes or any "muscle milk" kinda stuff...yea it will help put on muscle now but later on in life when you cant upkeep it, it all turns into fat and will make you look like you have man boobs. cardio and situps will shape up your core, need to keep your back strong though to pull your chest back and support the muscle being added to your pecs for a strong stance, so Lat pull downs are great.

That is a myth, unused muscle does not get replaced by fat or turn into fat. Muscle cells that go unused will eventually shrink in size and/or lose their tone/definition/density and fat cells can increase in size, but muscle does NOT turn into fat.

As for the protein shakes, if a person is going to be working out they need to supplement their bodies with protein and SOME carbs (lots if you are trying to build mass) as protein and amino acids are the building block for muscle tissue and carbs are the transportation/energy source to do that. Buying something like Muscle Milk is a waste of money IMO, my protein shakes consist of 1 scoop of whey protein, 2 cups of skim milk, 1 cup oatmeal, ~3 or 4 Tbsp peanut butter, and 2 Tbsp of ground flax seed, blend and enjoy. It's a meal replacement that you can have right after a workout to get tons of carbs and both whey/casein (quick acting and slow acting) protein as well as getting one of your small daily meals in.

Otherwise, it is more or less going to take him time to find what works best for him. Everyone has a different body structure and genetics so something that makes you grow like an animal might just make him sore and sick of working out. Some people need to lift heavy weights and others need to do high rep on medium weights. As long as you're incorporating the necessary core workouts like dead lifts, squats, bench, you're on the right track. How you go about doing those lifts is what will make the difference I think.

Lastly, like others have said, diet is the largest factor in you gaining, maintaining, or losing weight. If your diet sucks it won't matter what your workouts consist of, you'll never get completely to where you want to be. Stick to good sources of protein/carbs/healthy fats (IE not pre-mixed crap like Muscle Milk and other overpriced stuff GNC sells, just plain Whey and Casein proteins) and realize it'll just take time and busting through plateaus. Also remember, more muscle mass = higher Resting Metabolic Rate, so adding some extra muscle can help keep the fat off longer because your body is burning more Calories while you sit and watch tv or do things other than working out.

[beachbum_jon]

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