I'm 45 year old male. I need to loose 20 lbs. I bought and started on a tread mill 6 weeks ago. Have been using it 5 days a week and have gained 5 lbs. Today I bought a weight lifting system. First, is it normal to initially gain some weight? Second, what is the best way to get where I want to be with my equipment? Can I do weight and cardio on the same day? How many days a week? Can you work out too much?
new to work out, need to loose 20 lbs
- Thread starter louis
- Start date
First and most important is your diet. You aren't going to lose weight if you are running 5 days a week and eating crap.
JunkFoodBad is completely correct. If you have a lot of fat to lose, your nutrition should be your primary concern here. How and what are you eating?
You really need to get into the habit of eating multiple meals per day; ideally 5-7. Each meal should consist of some lean protein, carbs (mainly complex except for post workout), and healthy fats. Cleaning up your diet will really make a world of difference.
What are your stats?
Regarding your questions, what kind of weight lifting equipment did you buy?
If you have a lot of fat to lose, doing cardio daily is ideal. Start slow and do it for 20 minutes. If this is easy increase the intensity, and don't go over 60 minutes.
It is a good idea to vary your cardio exercises, just to keep you motivated and to keep your body guessing. Many people buy one piece of cardio equipment and use it for a month or two then stop. Understandably, they get bored of it! So switch things up.
In regards to weight training, you can most definitely overtrain your muscles, especially if you are not used to lifting weights! It is the most common error individuals make in the gym.
I would start out with total body workouts 3 days a week. Be sure to hit all the major muscle groups: Back, Chest, Shoulders, Legs, Core. If you want, throw in a few Bicep and Tricep exercises as well. Do one to two exercises per body part, each of the 3 days that you train. Keep the workout under 60 minutes.
If you want some ideas for some routines, let me know.
Also, it is possible to gain weight when first starting to workout, it is when it is easiest to add muscle. However, it does not seem like you have been weight training long. If you were gaining weight while you were only doing cardio, I'd be willing to bet that your nutrition is off course.
Yes, you can, and should do cardio on the days that you lift weights. Ideally, you would run first thing in the AM before you eat. However, don't fret if you can't manage that.
Hope this helps!
You really need to get into the habit of eating multiple meals per day; ideally 5-7. Each meal should consist of some lean protein, carbs (mainly complex except for post workout), and healthy fats. Cleaning up your diet will really make a world of difference.
What are your stats?
Regarding your questions, what kind of weight lifting equipment did you buy?
If you have a lot of fat to lose, doing cardio daily is ideal. Start slow and do it for 20 minutes. If this is easy increase the intensity, and don't go over 60 minutes.
It is a good idea to vary your cardio exercises, just to keep you motivated and to keep your body guessing. Many people buy one piece of cardio equipment and use it for a month or two then stop. Understandably, they get bored of it! So switch things up.
In regards to weight training, you can most definitely overtrain your muscles, especially if you are not used to lifting weights! It is the most common error individuals make in the gym.
I would start out with total body workouts 3 days a week. Be sure to hit all the major muscle groups: Back, Chest, Shoulders, Legs, Core. If you want, throw in a few Bicep and Tricep exercises as well. Do one to two exercises per body part, each of the 3 days that you train. Keep the workout under 60 minutes.
If you want some ideas for some routines, let me know.
Also, it is possible to gain weight when first starting to workout, it is when it is easiest to add muscle. However, it does not seem like you have been weight training long. If you were gaining weight while you were only doing cardio, I'd be willing to bet that your nutrition is off course.
Yes, you can, and should do cardio on the days that you lift weights. Ideally, you would run first thing in the AM before you eat. However, don't fret if you can't manage that.
Hope this helps!
I agree with junkfoodbad, it could be diet. Many people because they are exercising think it allows them to eat more. To get best results fix your diet and exercise.
Example:
Eat more protein than carbs. Aim for 6 smaller meals per day, limit carb intake at night, consume high quality fats (EFAs) along with protein in your last meal.
Do cardio 3-4 times per week early in the morning on an empty stomach. Wait an hour after finishing because your metabolism will still be burning fat afterwards. If you eat you will diminish this effect. Incorporate a 3 day split, something like:
monday - chest, triceps..
wed - legs
fri - back and biceps..
Lift in higher rep ranges like 4 sets of 15 reps (keep a fairly quick tempo without throwing the weights). And dont forget to warm up and stretch, with all this activity, your muscles will be vulnerable to injury if you dont. On workout days, do a quick light run on the treadmill for 5 mins then stretch your warmed up muscles.. DO NOT STRETCH THEM COLD.
diet is key here as well.
stay away from simple sugars, consume low amounts of starchy carbs like breads and pastas. I would recommend eating brown rice for a good early evening carb source and possible oats for breakfast.
Find yourself a good protein supplement. Many foods will be higher in carbs than protein so you will likely be supplementing in some protein with those foods.
Get lots of rest too!!!
Good luck!
Eat more protein than carbs. Aim for 6 smaller meals per day, limit carb intake at night, consume high quality fats (EFAs) along with protein in your last meal.
Do cardio 3-4 times per week early in the morning on an empty stomach. Wait an hour after finishing because your metabolism will still be burning fat afterwards. If you eat you will diminish this effect. Incorporate a 3 day split, something like:
monday - chest, triceps..
wed - legs
fri - back and biceps..
Lift in higher rep ranges like 4 sets of 15 reps (keep a fairly quick tempo without throwing the weights). And dont forget to warm up and stretch, with all this activity, your muscles will be vulnerable to injury if you dont. On workout days, do a quick light run on the treadmill for 5 mins then stretch your warmed up muscles.. DO NOT STRETCH THEM COLD.
diet is key here as well.
stay away from simple sugars, consume low amounts of starchy carbs like breads and pastas. I would recommend eating brown rice for a good early evening carb source and possible oats for breakfast.
Find yourself a good protein supplement. Many foods will be higher in carbs than protein so you will likely be supplementing in some protein with those foods.
Get lots of rest too!!!
Good luck!
Some examples of lean proteins are...
Fish,
Grilled Chicken,
Turkey,
Egg Whites,
Almonds
just to name a few. Try to encorporate some of these into each of your 5-7 meals.
A high quality protein powder is also good to help get you the proteins you dont get through food (unless you enjoy downing large amounts of egg whites). I suggest "ON 100% Whey" its great tasting and has high quality protein.
As far as calories in a day, it all depends on how much you weigh and how much you work out. But just be sure you arent starving yourself.
Someone on these boards has a cool little excel chart that will help you better plan a diet. Cant remeber who it was. If you are out there, reveal yourself
Fish,
Grilled Chicken,
Turkey,
Egg Whites,
Almonds
just to name a few. Try to encorporate some of these into each of your 5-7 meals.
A high quality protein powder is also good to help get you the proteins you dont get through food (unless you enjoy downing large amounts of egg whites). I suggest "ON 100% Whey" its great tasting and has high quality protein.
As far as calories in a day, it all depends on how much you weigh and how much you work out. But just be sure you arent starving yourself.
Someone on these boards has a cool little excel chart that will help you better plan a diet. Cant remeber who it was. If you are out there, reveal yourself
You should spread it out if you're looking to develop muscle. Maybe do light cardio for 5 minutes or so before you lift to get yourself warmed up, but I would make the cardio and weight training seperate. Your body needs sustenence and recovery time immediately after lifting or your muscle will go into a catabolic state.