Fine tuning my program

[dwalls32]

First of all, hello to everyone. This board has been a great motivator in getting started with losing the weight I have carried for so many years. I have recently started trying to do the right things to get healthy and lose fat while toning up some muscle and wanted to get some feedback on my plan. I could also use some advice on my weight training plan. I am a 28 year old guy, 6 foot 1 inch and weigh 245 pounds.

I have been at the plan below for 3 weeks:

Aerobic:
30-35 minutes on the eliptical machine at the weight loss interval 6 times per week

Diet:
I have reduced my portions, cut most sugar, increased protein and removed fried foods. I don't eat 6 meals per day, but I do eat smaller meals and snack on small portions of lowfat cottage cheese, yogurt, low cal protein bars, and fruit or veggies.

Weight training:
I started initially doing 3 sets of 10 pushups and every day I add one rep to the set. I also do the same with crunches every other day.

I also started working with the machines at the gym including the bicep curl, quad extension, incline benchpress and the ab machine. I think this is the area that has me confused about striking the right balance between what groups to work on what day. So far I have lost 6 pounds doing what I have listed above, however I would appreciate any insight or suggestions as how to structure my weight training.

Thank you!

 

[maleficent]

I'd suggest giving the stickied threads in this forum a read... it'll give you lots of good information on tweaking your workouts...

 

[Steve]

So you aren't counting calories which is fine... as long as you aren't starving yourself. Since you've lost 6 lbs in 3 weeks, it sounds like you're in the ballpark in terms of proper caloric intake. Losing 2 lbs per week is just fine.

30-35 minutes on the eliptical machine at the weight loss interval 6 times per week

I don't really have an issue with this.

Don't buy into that 'weight loss interval' crap. Energy expenditure is energy expenditure.... regardless of how you expend it. Once you're conditioning improves, I'd look to throw a session or two of HIIT into the mix. If you don't know what this is, do a search as there have been quite a few detailed explanations posted about it.

I started initially doing 3 sets of 10 pushups and every day I add one rep to the set. I also do the same with crunches every other day.

If you're going to the gym and have access to weights, I'd ditch these.

I also started working with the machines at the gym

Why no free weights?

Put things into context for us please. How often are you weight training? How many sets and reps are you doing for each exercise?

including the bicep curl, quad extension, incline benchpress and the ab machine.

Far too much isolation work and not enough balance.

I think this is the area that has me confused about striking the right balance between what groups to work on what day.

Something like a full body routine 2-3 times per week, hitting all the major muscle groups using an array of compound, heavy lifts will probably serve you best.

 

[dwalls32]

Thanks for responding Steve

So you aren't counting calories which is fine... as long as you aren't starving yourself. Since you've lost 6 lbs in 3 weeks, it sounds like you're in the ballpark in terms of proper caloric intake. Losing 2 lbs per week is just fine.



I don't really have an issue with this.

[Don't buy into that 'weight loss interval' crap. Energy expenditure is energy expenditure.... regardless of how you expend it. Once you're conditioning improves, I'd look to throw a session or two of HIIT into the mix. If you don't know what this is, do a search as there have been quite a few detailed explanations posted about it.

If you're going to the gym and have access to weights, I'd ditch these.

I've been doing the pushups just because I've never really had a lot of upper body strength and I enjoy increasing the amount I can do. They are not being used as the source of training but I see your point.

Why no free weights?

Put things into context for us please. How often are you weight training? How many sets and reps are you doing for each exercise?

Far too much isolation work and not enough balance.

I have been weight training about 3 days a week and trying to hit a balance with machines. I think the reason I don't use free weights is because I'm not sure the best exercises to do with them. I've been doing 3x12 of each and progressively adding more weight. They do have a variety of machines at my gym but also have free weights. Should I focus mostly on free weight?

Something like a full body routine 2-3 times per week, hitting all the major muscle groups using an array of compound, heavy lifts will probably serve you best.

I am guessing something like the 3 day routine you posted in the sticky above that consists of the squats, etc?

Thanks in advance!

 

[Steve]

Thanks for responding Steve

Certainly, you're welcome.

I've been doing the pushups just because I've never really had a lot of upper body strength and I enjoy increasing the amount I can do. They are not being used as the source of training but I see your point.

They aren't going to hurt you, per se. But the way to build strength is to move heavy weight. You can move 'heavy' weight much better using free weights or even machines opposed to pushups.

I'd build your strength up in the gym and use your home time for recovery from said gym time.

I have been weight training about 3 days a week and trying to hit a balance with machines. I think the reason I don't use free weights is because I'm not sure the best exercises to do with them. I've been doing 3x12 of each and progressively adding more weight. They do have a variety of machines at my gym but also have free weights. Should I focus mostly on free weight?

I'm glad to see you are progressively adding weight instead of reps.... this is good.

I actually would focus primarily on free weights. There's nothing that compares to them in terms of benefit.

I don't see a problem with your 3 sets of 12 either. I forget, are you trying to lose weight? Eventually, I think it wlll be beneficial for you to work in some heavier training, like 3-5 sets of 4-6 reps..... but that can come at a later date once your skill improves. It's wise to lift lighter (higher reps) when learning the movements.

I am guessing something like the 3 day routine you posted in the sticky above that consists of the squats, etc?

Put it this way....

If I were just starting out, knowing what I know today, that, or some permutation of that program is what I'd be using 3 days per week. I'll add that some of those lifts have a certain degree of technical difficulty and until they are learned with proper form, I would not add weight. I think I say that in that thread.... I'd actually read that entire thread from top to bottom if you haven't already.

 

[dwalls32]

Thanks again Steve. I have started making the changes to my program and started switching from isolated muscle exercises to free-weight and machine exercises that work larger muscle groups... I think I will start a journal to track my progress.

 

[Steve]

Best of luck to ya!