I need serious help... need to lose 60-70lbs!
- Thread starter chubinthetub
- Start date
Well, I did NOT eat any ribs.
A gentleman at our church has a stationary bicycle that he is going to give me. While watching TV at the house I may as well get me in some extra workout all along.
I will start my weight room (gym) workout tomorrow. Besides the walking that I'm already doing, any recommendations on what to do with the weights? Generally speaking... what are some good rep numbers... 3 X 8, 3 X 10, of each style of lift, etc.?
A gentleman at our church has a stationary bicycle that he is going to give me. While watching TV at the house I may as well get me in some extra workout all along.
I will start my weight room (gym) workout tomorrow. Besides the walking that I'm already doing, any recommendations on what to do with the weights? Generally speaking... what are some good rep numbers... 3 X 8, 3 X 10, of each style of lift, etc.?
When the student is ready, the master will appear... or in this case, the exercise equipment!
Isn't it great how the universe begins to help you meet your goals?
As far as weight training, as a general overview (I'm running short on time) you want to switch muscle groups with each workout giving other groups time to rest. Your muscles don't grow while you workout, they grow while you rest after a workout. The actual growth of your muscles is an adaptive response by your body to the stress it just underwent and thinks it's going to have to endure in the future.
If you keep workout the same muscle group day-in and day-out, the muscle will stay damaged and your body will never get a chance to rebuild it. So try something like:
Mon: Chest
Tue: Shoulders
Wed: Rest day
Thu: Biceps/Triceps
Fri: Back
Sat: Legs
Sun: Rest day
"Rest day" means muscle rest -- don't necessarily tune out all activity altogether.
Another note: When you train for strength, you want to do low-reps, high-weight. When you trian for size, you want to do high-reps, low-weight. For weight loss, size is more important than strength (bigger muscles require more energy to sustain themselves).
Or you can take a moderate weight and workout until muscle failure (sounds bad, but it's what you *want*). Basically, lift moderate weight until your muscles really can't lift anymore. If you have a spotter (And you should definitely if you're using a bench to avoid injury) have them help you with your last few reps so that you can drain every last ounce of strength from your muscles. The more damage you do to your muscles in this way, the more your body will build them to make up for it.
Isn't it great how the universe begins to help you meet your goals?
As far as weight training, as a general overview (I'm running short on time) you want to switch muscle groups with each workout giving other groups time to rest. Your muscles don't grow while you workout, they grow while you rest after a workout. The actual growth of your muscles is an adaptive response by your body to the stress it just underwent and thinks it's going to have to endure in the future.
If you keep workout the same muscle group day-in and day-out, the muscle will stay damaged and your body will never get a chance to rebuild it. So try something like:
Mon: Chest
Tue: Shoulders
Wed: Rest day
Thu: Biceps/Triceps
Fri: Back
Sat: Legs
Sun: Rest day
"Rest day" means muscle rest -- don't necessarily tune out all activity altogether.
Another note: When you train for strength, you want to do low-reps, high-weight. When you trian for size, you want to do high-reps, low-weight. For weight loss, size is more important than strength (bigger muscles require more energy to sustain themselves).
Or you can take a moderate weight and workout until muscle failure (sounds bad, but it's what you *want*). Basically, lift moderate weight until your muscles really can't lift anymore. If you have a spotter (And you should definitely if you're using a bench to avoid injury) have them help you with your last few reps so that you can drain every last ounce of strength from your muscles. The more damage you do to your muscles in this way, the more your body will build them to make up for it.
Chubinthetub, good for you.
If you are just starting back or if this is your first time working out with weights just be ready, you will be sore. Don't try to kill yourself the first time out. Use moderate/light weights at first and work on proper form. If you do overwork a muscle group let it recover.
If you are just starting back or if this is your first time working out with weights just be ready, you will be sore. Don't try to kill yourself the first time out. Use moderate/light weights at first and work on proper form. If you do overwork a muscle group let it recover.
This is really interesting... I've never understand proper weight training so this is all new to me. Sure I've worked out with weights but obviously I had no trainer and no one ever taught me the proper method. It's been about 18 years or so since I really had any serious weight work-outs.
So I should only work out a particular muscle once a week (let the muscle rest for a week at the time)?
If I'm limited to the number of days I can get to the gym is it okay to combine say the chest with the legs or the shoulders with legs, etc.?
Is it okay to walk several days in a row or should I be resting in between walks too?
Is there anyway to prevent too much muscle build up and still lose weight? I just don't want to get bulky, not that I will anyway, but I don't mind good toning... I'm sure that would be nice.
I really appreciate all the advise.
So I should only work out a particular muscle once a week (let the muscle rest for a week at the time)?
If I'm limited to the number of days I can get to the gym is it okay to combine say the chest with the legs or the shoulders with legs, etc.?
Is it okay to walk several days in a row or should I be resting in between walks too?
Is there anyway to prevent too much muscle build up and still lose weight? I just don't want to get bulky, not that I will anyway, but I don't mind good toning... I'm sure that would be nice.
I really appreciate all the advise.
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It's safe to do cardio on a daily basis. Only start resting when you feel as though your body can't handle the day-to-day strain. The thing most people start complaning about is their knees, but that's mostly when they RUN every single day. Once you start jogging, it'll be good to let your legs rest by switching to a light jog or to a walk.
You can mix multiple muscle groups, sure. When I was in high school we trained 4 days a week, and it looked like this:
Mon: Upper Body
Tue: Lower Body
Wed: Rest
Thu: Upper Body
Tue: Lower Body
As long as you give each of your muscle groups at least a day of rest before you work them again, you're fine.
As far as "getting bulky" I have three things to say on the subject:
1. Most people have to work very hard at getting big. Don't worry about that.
2. Muscles require calories to maintain themselves, so bigger muscles = more calories burned throughout the day without any effort (Higher RMR - Resting Metabolic Rate)
3. Once you get a taste of muscle, you'll want more
You can mix multiple muscle groups, sure. When I was in high school we trained 4 days a week, and it looked like this:
Mon: Upper Body
Tue: Lower Body
Wed: Rest
Thu: Upper Body
Tue: Lower Body
As long as you give each of your muscle groups at least a day of rest before you work them again, you're fine.
As far as "getting bulky" I have three things to say on the subject:
1. Most people have to work very hard at getting big. Don't worry about that.
2. Muscles require calories to maintain themselves, so bigger muscles = more calories burned throughout the day without any effort (Higher RMR - Resting Metabolic Rate)
3. Once you get a taste of muscle, you'll want more
LOL... I like that... "Once you get a taste of muscle, you'll want more."
5am came early for me today... I think I can get used to it though. Only a couple days a week so it shouldn't be so bad.
We may have messed up on our first day but it was more of an experiment day than anything. NO ONE was there except me and the preacher so we had it all to ourselves.
We weren't sure what weights to start with or how much, etc... so we just started. I jumped on the benchpress (these were all machines with the pins). I tried 150lbs but I could only do 7 reps so I dropped that down so I could do more reps. We swapped between the bench press to the sitting down leg press then to the butterfly then to the leg lift. We rotated those 4 doing reps of 10-12 on the bench and butterfly and 20-25 on the leg press and leg lift. We did about 4 sets of each.
We plan on doing the pull weights and abs on Thursday morning. We will then skip over to next Tuesday and start again... giving our poor bodies time to heal because I already know I'm gonna be sore.
We plan to walk this evening and take a break tomorrow. Then we will workout Thursday am then walk Thursday evening. I may even walk tomorrow if I'm not so tired from today... depends on how I feel. I may opt to take Friday off instead of tomorrow. Then back at walking Saturday... maybe in the morning and evening time.
They had some different machines up at the gym for walking, gliding, etc... I may do some of those Saturday morning, then walk Saturday evening.
Hopefully I can get a good routine down and increase the weight days within a few weeks.
5am came early for me today... I think I can get used to it though. Only a couple days a week so it shouldn't be so bad.
We may have messed up on our first day but it was more of an experiment day than anything. NO ONE was there except me and the preacher so we had it all to ourselves.
We weren't sure what weights to start with or how much, etc... so we just started. I jumped on the benchpress (these were all machines with the pins). I tried 150lbs but I could only do 7 reps so I dropped that down so I could do more reps. We swapped between the bench press to the sitting down leg press then to the butterfly then to the leg lift. We rotated those 4 doing reps of 10-12 on the bench and butterfly and 20-25 on the leg press and leg lift. We did about 4 sets of each.
We plan on doing the pull weights and abs on Thursday morning. We will then skip over to next Tuesday and start again... giving our poor bodies time to heal because I already know I'm gonna be sore.
We plan to walk this evening and take a break tomorrow. Then we will workout Thursday am then walk Thursday evening. I may even walk tomorrow if I'm not so tired from today... depends on how I feel. I may opt to take Friday off instead of tomorrow. Then back at walking Saturday... maybe in the morning and evening time.
They had some different machines up at the gym for walking, gliding, etc... I may do some of those Saturday morning, then walk Saturday evening.
Hopefully I can get a good routine down and increase the weight days within a few weeks.
It looks like you had fun! I'm glad to see you've started your weight training and whatnot. Keep up the good attitude!
Rest assured you did not mess up, you did what you were supose to do and that is to find your limits and creating a program for yourself. Great job!!
Here's a Set/Rep guide line I use for working out. Stole it from a previous post.
Definition/Endurance 3 sets 15-20 reps
Size/Weight Gain 3-5 sets 10-12 reps
Strength 4-6 sets 5-8 reps
Absolute Strength 4-10 sets 1-5 reps
The weight limits you use change based on how may reps you do per set. Less reps more weight.
Here's a Set/Rep guide line I use for working out. Stole it from a previous post.
Definition/Endurance 3 sets 15-20 reps
Size/Weight Gain 3-5 sets 10-12 reps
Strength 4-6 sets 5-8 reps
Absolute Strength 4-10 sets 1-5 reps
The weight limits you use change based on how may reps you do per set. Less reps more weight.
If you don't eat beakfast because you don't have time, get some healthy stuff that yu can grab on the go and eat in the car.
I don't have time to eat breakfast, so I keep some healthy breakfast bars in the pantry and just eat one in the car. I takes practically no time to throw a slice of turkey with some mustard on a piece of whole wheat bread as yu are runnning out the door.
Good luck. You should do fine if you set realistic goals in a realistic timeframe for yourself
I don't have time to eat breakfast, so I keep some healthy breakfast bars in the pantry and just eat one in the car. I takes practically no time to throw a slice of turkey with some mustard on a piece of whole wheat bread as yu are runnning out the door.
Good luck. You should do fine if you set realistic goals in a realistic timeframe for yourself
I'm taking the time to eat cereal every morning now. It's getting easier.
Yesterday I had a little bit of Special K mixed with Honey Bunches of Oats with 2% milk for breakfast, 3 crackers with a small amount of peanut butter for mid-morning snack, Slimfast for lunch (I'll be off those soon as I use them up), a very small piece of boneless skinless chicken that I had cooked on the grill over the weekend for mid-afternoon snack, and about 1/2 of a WW meal along with a salad last night.
All that along with weight workouts yesterday morning and walking approx 3.5 miles yesterday evening before supper.
I'm a little sore in the upper region today but my legs are fine.
I think we may work legs again and abs tomorrow and work upper region with pulls on Saturday. Maybe the upper will be more healed by then.
Yesterday I had a little bit of Special K mixed with Honey Bunches of Oats with 2% milk for breakfast, 3 crackers with a small amount of peanut butter for mid-morning snack, Slimfast for lunch (I'll be off those soon as I use them up), a very small piece of boneless skinless chicken that I had cooked on the grill over the weekend for mid-afternoon snack, and about 1/2 of a WW meal along with a salad last night.
All that along with weight workouts yesterday morning and walking approx 3.5 miles yesterday evening before supper.
I'm a little sore in the upper region today but my legs are fine.
I think we may work legs again and abs tomorrow and work upper region with pulls on Saturday. Maybe the upper will be more healed by then.
UPDATE!
It's been 4 weeks since I started changing my eating habits and excercising... on my third week of 3 days per week weight training... finished my third Thursday this morning. Here's my schedule as it stands now...
Monday evening before dinner... walking 4 miles
Tuesday morning before breakfast... weights for 1 hours... walking 4 miles
Tuesday evening before dinner... walking 4 miles
Wednesday morining before breakfast... walking 4 miles (plus my day off is usually fairly active outside)
Thursday morning before breakfast... weights for 1 hours... walking 4 miles
Thursday evening before dinner... walking 4 miles
Friday evening before dinner... walking 4 miles
Saturday morning before breakfast... weights for 1 hours... walking 4 miles
Sunday is rest day
I don't know if I could really count that first week of the four because about the most I did was walk a mile or 1.5 miles 3 times that week... and I was not eating breakfast. I'd say I really started full time about 3 weeks ago and have worked my way up to my current excercise routine. This past week and a half has been really good getting up to the 4 miles.
The results... I have lost 12 pounds, not that I'm really watching the weight but I figured what the heck... I have comfortably lost one notch in the belt and one size in the waist. Progress is evident. No new pictures yet but I can tell you that bunches of folks have noticed fat loss in my gut especially and several have stated they can tell it in my face too. I'll stick some more pics up later... I want to wait until there is considerable before and after difference.
I can't wait to see what's gonna happen over the next 2-3 months or so. I figure by the end of the summer I should be lookin' much more fit and trimmed down.
Progress is priceless!
I couldn't have done it without all you folks advice... thanks!
chub
.
It's been 4 weeks since I started changing my eating habits and excercising... on my third week of 3 days per week weight training... finished my third Thursday this morning. Here's my schedule as it stands now...
Monday evening before dinner... walking 4 miles
Tuesday morning before breakfast... weights for 1 hours... walking 4 miles
Tuesday evening before dinner... walking 4 miles
Wednesday morining before breakfast... walking 4 miles (plus my day off is usually fairly active outside)
Thursday morning before breakfast... weights for 1 hours... walking 4 miles
Thursday evening before dinner... walking 4 miles
Friday evening before dinner... walking 4 miles
Saturday morning before breakfast... weights for 1 hours... walking 4 miles
Sunday is rest day
I don't know if I could really count that first week of the four because about the most I did was walk a mile or 1.5 miles 3 times that week... and I was not eating breakfast. I'd say I really started full time about 3 weeks ago and have worked my way up to my current excercise routine. This past week and a half has been really good getting up to the 4 miles.
The results... I have lost 12 pounds, not that I'm really watching the weight but I figured what the heck... I have comfortably lost one notch in the belt and one size in the waist. Progress is evident. No new pictures yet but I can tell you that bunches of folks have noticed fat loss in my gut especially and several have stated they can tell it in my face too. I'll stick some more pics up later... I want to wait until there is considerable before and after difference.
I can't wait to see what's gonna happen over the next 2-3 months or so. I figure by the end of the summer I should be lookin' much more fit and trimmed down.
Progress is priceless!
I couldn't have done it without all you folks advice... thanks!
chub
.
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I'm so glad to hear that you have stuck to your plan for almost a month and I'm very happy that you're making noticable progress!!! Isn't it motivating?Keep us updated!
glad to hear it! you're doing great, and in the next couple of months you'll really see even more changes in your body. it's a great feeling having to get new clothes as you drop the inches and lbs. keep us updated on your progress.
UPDATE:
Gee... it's been so long... a full 6 months now. I promised an update so here it goes.
I have lost 40 pounds and 5 inches in the waist. IT'S TRUE! IT'S TRUE!
I really lost up to about 35 pounds and 4 inches in the first 4 months and have been just maintaining the last couple of months but still lost a few more pounds and another inch off the waist... maybe a tad more.
I worked out with the weights for a full three months and then just went back to walking a few times a week.... actually I was just recently able to run (or jog) my first full lap around our park track (only .7 miles but a milestone for me anyway). I took your recommendation and started jogging a short distance every so often. Then I got to where I could jog a little further every few weeks. Now I jog a little, walk a little, jog a little, walk a little.
I watch what I eat during the week, eating 5 small meals/snacks per day and usually blow it out on the weekends, not too bad though, just occasionally will I go crazy, but it's been working well. I feel 100% better than I ever have.
I appreciate all the advise and help... it worked and is still working. My entire family has really noticed (well they can't help but to notice) and several of them are amazed at how well I've been holding to it. My lifestyle has definitely changed.
Again, thank you all!
Sonnie (no longer am I the chub in the tub... I'm sunshine in the shower!)
Gee... it's been so long... a full 6 months now. I promised an update so here it goes.
I have lost 40 pounds and 5 inches in the waist. IT'S TRUE! IT'S TRUE!
I really lost up to about 35 pounds and 4 inches in the first 4 months and have been just maintaining the last couple of months but still lost a few more pounds and another inch off the waist... maybe a tad more.
I worked out with the weights for a full three months and then just went back to walking a few times a week.... actually I was just recently able to run (or jog) my first full lap around our park track (only .7 miles but a milestone for me anyway). I took your recommendation and started jogging a short distance every so often. Then I got to where I could jog a little further every few weeks. Now I jog a little, walk a little, jog a little, walk a little.
I watch what I eat during the week, eating 5 small meals/snacks per day and usually blow it out on the weekends, not too bad though, just occasionally will I go crazy, but it's been working well. I feel 100% better than I ever have.
I appreciate all the advise and help... it worked and is still working. My entire family has really noticed (well they can't help but to notice) and several of them are amazed at how well I've been holding to it. My lifestyle has definitely changed.
Again, thank you all!
Sonnie (no longer am I the chub in the tub... I'm sunshine in the shower!)
Thank you kindly!