Just starting out - need some advice

S

ShakaZulu

0
First of all, I have been hanging around these forums for some time and I am learning a lot about fitness and exercise.

I am 20 years old, 5 ft 10 in. and weigh about 195 pounds. I have never looked fat or overweight, but I have a big mid-section, especially the love handles.

Now, I have started lifting free weights and an HIIT routine 3 to 4 times a week. I eat approximately 1700 calories per day, and post-workout whey protein. My routine is as follows:

Full Body workout - 3 times a week on non consecutive days
Dumbbell presses
Seated dumbbell presses
Bent over dumbbell rows and deadlifts
Alternate dumbbell curls
Lying dumbbell extension
Squats
Standing calf raises
HIIT - 20 minutes: starting out at a ratio of 1:3 but as my fitness grows I plan to go at 1:2 and eventually 1:1

Goal is to lose the fat in the middle area and all over the body. I want a lean body, and not looking to build muscles just yet. Please let me know if my routine makes sense, and what kind of results I should expect in the next few weeks and months.

Thank you.
 
Hello there!

im in the same sort of possition as you except im looking to build muscle, i would recommend doing more cardio rather than a solid weight routine.

to burn fat it is proven that you need to burn more than you take in, and also to see quick results its best to do cardio for at least 5 -6 times per week at 45 mins per session.

im currently doing that to see if its true.

there are many excersizes to do to hit your mid-area but the best thing is all-around cardio, i would recommend trying to put more cardio in your sessions and monitor your progress by weighing / measuring yourself.

Hope this helps and q's just ask!
 
Agreeing with Nate, you need more cardio.

Post workout, do the HIITS and then follow up with steady state cardio for another 20-30 minutes. Drink only water during the excercise and not energry drink or gatorade if you really want to lose fat faster. When you do cardio, go for at least 30 minutes per session and keep heart rate above 115 beats per sec.

Eat lots of fiber food and cardio, cardio, cardio!!! As for the weight training, try to do 3-5 sets of 10-15 reps with 1-2 minutes rest in between only. It's fast pace, you are trying to deplete the glycogen and not build strength / muscle here. It's fat burning phase. After about 10 days, use 1 day to replenish your body by eating about 4000-5000 calorie with a lot of slow burning carbs spread over 6-7 meals. Btw, eat frequent but smaller calorie meal all the time.
 
Thanks a lot guys. I'll add some more SS cardio to my HIIT and weights routine.

One more thing. If I do HIIT or cardio on a day when I am not doing any weights, should I still have a protein shake?
 
It would not hurt to take it afterward. Technically, you are suppose to be intaking 1g protein per 1 lb of LBM. Just plan on burning 2x that amount of calorie while doing cardio to compensate!!!
 
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