Help and advise with training!!!
- 01-08-2014, 02:21 PM
Help and advise with training!!!
I'm new to this site and seeking help and advise on training, I'm unfit and overweight I have done a little weight training and loved it I bought insanity And it's well insane and I'm far to unfit. My main goal is to strip body fat and lots of it!
So if anybody could spare any advise and help with types of training and dieting would be great thanks in advance
- 01-08-2014, 03:07 PM
The best advice is to keep things simple. There are no magical pills or programs that will give you the results. YOU are the question, and what YOU do is the answer!
If your not losing weight, then there's a 99% chance your eating over your calorie maintenance. Simply put- eat less. Aim to have 1 gram of protein per lb of lean body mass, cut all processed and refined foods, carbs should come from rice, oats, sweet potatoes. Fats should come from oils, nuts, eggs.
I firmly believe that achieving any body that you desire comes mainly from diet. You can train as hard as you want, but if you eat like a pig, then you will remain a pig.
I would love to help more, but there are hundreds of other questions that would need to be addressed in order to properly give you advice. PM me if you would like something more personable.Current Log-Olympus labs Stenadrol- http://anabolicminds.com/forum/cycle-info/247378-olympus-labs-stenadrol.html#post4430422
- 01-08-2014, 03:13 PM
Congrats on looking to improve your health! Some basic questions to get this started, what are your stats? Weight, bf%(guess) are you a member of a gym or what will you have access to besides insanity?
01-08-2014, 04:24 PM
My hight is 5ft 7"
Weight is 16 stone (224lb)
I would guess my bf% is about 35%
I don't have access to a gym at the moment just insanity
01-08-2014, 04:28 PM
01-08-2014, 04:36 PM
Due to recently becoming unemployed its a luxury I carnt of ford to have!!!
01-08-2014, 04:40 PM
01-08-2014, 04:51 PM
That would depend on the weather lol
I walk my dog for a hour in the morning
01-08-2014, 06:01 PM
-Set small goals (weekly or monthly) and build them up to bigger ones.
-Small goals are much easier to hit and don't get you overwhelmed or losing interest.
-Losing weight has quite a bit to do with proper eating and making good eating habits stick.
-Losing slowly and steady (maybe only a couple pounds a week) will have you losing more along the lines of adipose tissue, instead of lean muscle mass and water in the muscles.
-If you can, focus on the big musculature of the body, like legs, hips, back, shoulders and chest. Keeping more focus on compound exercises and doing the smaller mirror muscles like arms etc. towards the end of a W/O.
-Other family members getting involved in eating better and or a fitness program can go far too, a training partner can be great for helping you stay motivated and slowly making fitness a habit, instead of a roving interest that comes and goes.
-Use the mirror as a guide too, since if you are replacing some of your bodyfat with leaner mass (muscle) you may not be losing kgs necessarily but perhaps redistributing some of you bodyweight to the bigger muscle areas.
-Cardio and or oxygen using workouts (aerobic) will help burn calories too, probably better than say just weightlifting (more anaerobic), so using some up tempo walking and stuff can help the HR.
-Lots of good info on the net, but be careful of info overload and as one poster said, keep it simple and stick with an uncomplicated plan.
-Some people too, may want to get a general checkup by a doc, just to make sure all is a go!?
01-09-2014, 05:27 AM
Thanks for the positive feed back guys. If i was able to join the gym what kind of work out would you recommend
01-09-2014, 07:55 AM
The big basics ie: squats or leg presses, deadlifts, rowing, pull dwns, pull ups, chinning, OHP's, BPs, maybe dips, arm and core work.
You hit the entire body that way and concentrate mostly on the big muscle groups.
3 sets of 8-10 reps 2x per week on the big stuff like leg hips back, 2+to 3 x per week on BP's, OHP's, arms/abs perhaps.
Start well within your means and add a little weight weekly.
It is pretty simple, but do not confuse the word simple with hard work.
Losing BF will have a direct correlation to how much and what kind of food you are eating. Having some cardio type work like stationary bike to basketball to swimming brisk walking. Lots of venues. Use your imagination.
01-09-2014, 08:10 AM
01-09-2014, 10:44 AM
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