Developing a weight loss plan

[not adam]

I currently weigh 220 lbs. and I'm 6'1" tall.

I need to lose some weight. I'm relatively in shape but I want to look better. I used to play soccer all the time but now that I'm on my way to college that has kinda come to a stop so I want to develop a plan that I can adhere to.

I plan to alternate workouts every day. One day I will jog then the next I will weight lift.

I plan to drink water only. No sugary foods. Eat multiple times per day. Use water as a means of staving off hunger. Avoid high calorie meals. And stick to small portions.

I do have a few questions though.

How long should my jog last??? What do I have to do exactly to get the same out of weight lifting?? How long?? How many reps and of what??

Should this be done every day (the workout) to see results sooner?

When might I see results?

Should I take any supplements, anything (vitamins excluded)???

I'm trying to restrict my diet almost completely to fruits, vegetables, and lean meats??? Am I correct in doing so???

Feel free to correct anything, add your opinion, provide any advice.

Thank you for your time.

Your help is appreciated.

Adam.

 

[buskettiBob]

Cardio (your jogging) should be at least 20-30 minutes, but you may need to work up to that. That's about how long it takes for your body to move from burning carbohydrate stores to using fat stores.

Unlike with cardio exercise, weight training will help you burn calories on more of a 24x7 basis. It's thought that this is partly because lean muscle consumes more calories than fat stores, so build up that lean muscle. Start with exercises that work your biggest muscle groups: chest, back, shoulders, and legs. Start with 1 or 2 different exercises, 3 sets per exercise, and 12-15 reps per set. Be sure to go as close to muscle failure as possible.

As far as frequency, I'd say you'll want to work into it. Start with 2-3 days/week of jogging, 2-3 days/week of weights. Could even be done on the same day, in which case I'd jog first to get your body warmed up for the weights. If you start too fast you might burn out and find adherance to the routine to be a problem.

You should see results within the first couple weeks, but be prepared for peaks and valleys in your results. Long term consistency is the key.

Don't restrict your diet too much, or your body will go into starvation mode and not burn the calories you want it to. Eat plenty of fruits, veggies, whole grains, lean meats, fish (fatty fish is good for you), and healthy sources of fat like nuts, seeds, and avocados. And don't totally deprive yourself of desserts and treats, or again adherance might be a problem.

Finally, I'd take think about finding a good protein drink to supplement. Whey protein is efficient and fairly inexpensive. Most supplements are a waste of money, or at best only minimally beneficial.

Bob

 

[deschain]

Could even be done on the same day, in which case I'd jog first to get your body warmed up for the weights.

Bob

I agree with everything you said, except for the jogging first. While a good warm up is essential, a full out 30 min jog before lifting weights can diminish the intensity of the weight routine, especially in someone who is new to exercise. There generally isn't a lot of gas left after a 30 minute jog, you know?

 

[buskettiBob]

True, perhaps, although it'll depend on how strong a runner a person is, and how fit aerobically. A beginner will probably need to ease into both routines, instead of totally emptying the tank in either case.

On the flip side, ever try to go running after a hard leg training session? I sometimes even have trouble just walking. I'd say if you jog first you might want to sip some Gatorade to refuel.

Bob