Heavy Guy need some weight loss and gym advices.

G

gnowine

0
Hi, a little about myself , im Gino, 24 years old, 5.9 , 86 kilograms = 189.597545 pounds
I work as a bartender.
this is how i look like : care semi nude.

So im going to the gym for 2 weeks now every other day, so mo, wed, fri etc.
My standard routine is : 20 min running on the machine . (first 5-8 min, i just walk really fast, 7km per h, then i run about at 10-11 km p h)
After that , I go to the weights room.
I do 3x sets of this :
and then i do 3x 13 of this :
and then i do this 3x 13, each arm, and then another 3x 13 for both arm :

after that , i do some biceps training etc. also all the time 3x 13

After all that workout, i go running again for 5 min, really fast for 11-12 km p h

everytime i workout i sweat a lot so i think thats a good sign.

Is this okay? I feel like im doing something wrong. I mean i feel better already after every otherday working out for 2 weeks, but can i maximize something?

I dont really wnat to have abs etc , i just want to know if my work out routine is fine for toning my muscles and also for weight lost. Or should i atleast go everyday running and then everyother day running AND weight lifting?

what can i add, etc.

Sorry for my bad grammar and english. Aint my mother language.

Gino
 
Do more compound exercises. Sounds like you are doing a lot of shoulder, tricep and bicep exercises. What about bench press? Rows? Legs? Core?

Why are you stopping running, doing weights, then run again? Why not do all the running together?

'Toning' will happen once your body fat comes down.

I'm sorry, I know I ask everyone but what is your nutrition like? Nutrition is key to any health and fitness goal.
 
Exercising on a regular basis will not help you shed pounds fast if you don't make healthy adjustments to your eating habits. Losing weight requires creating a calorie deficit, which means that you have to burn more calories than you consume.

Although you may be tempted to dramatically increase your exercise and drastically reduce your calories, this really isn't the best way to go about weight loss. I recommend losing 1 to 2 lbs. per week. This is an attainable loss, and if you do it the right way, you will take on a new, healthy lifestyle.

Keep it up your current workout routine. It’s seems that you are mainly focusing on your upper body. Just keep it up along with my all diet recommendations:

• Eating foods in their natural form keeps you feeling full throughout the day and minimizes hunger pangs. Frozen dinners and packaged foods contain large amounts of chemical preservatives, sodium, refined sugar and fats that contribute to weight gain.

• Fill up on foods such as nuts, chicken, tuna, turkey, whitefish, salmon, lean red meats, soybeans, vegetables, good fats like olive oil and seeds, Greek yogurt, cottage cheese, whole-grain breads, brown rice, oatmeal and fruits low in sugar like kiwi, apples, grapefruit and berries.

• Stay away from foods high in saturated and trans-fats and refined sugars. Avoid desserts, pizza, fried foods, potato chips and candy. Reach for fruits and vegetables instead. Fruits and vegetables take longer to digest, so you they fill you up with fewer calories. Keep vegetables and fruits washed and cut in the refrigerator so they are readily available.

• Consume five to six small meals per day instead of two or three large meals. Eating every three to four hours helps prevent cravings and hunger. Have a serving of protein and complex carbohydrates at each meal. For example, have 4 oz. of grilled salmon, half of a sweet potato and 1 cup of spinach for lunch.

• Cut back on the bar crawls with your buddies. Drinking can load you up with empty calories and encourage weight gain. One and a half ounces of vodka with 1 cup of cranberry juice have 230 calories. Consuming a couple of these daily can add up to a weekly weight gain of 1 lb. Although I know it would be very HARD for you.

• Decrease your daily calorie intake by 500 to 750 calories per day to lose 1 to 2 lbs. per week. Do not cut your calories to the point of starvation in an attempt to lose more weight. The lowest recommended calorie intake is 1,500 calories for men.


Hope so it would be helpful for you.
 
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