My excercise Routine...

bigbilly · Mar 17, 2006

Just before christmas I weighed in at a massive 19 stone 6ilbs... and decided to take advice from a Personal Trainer and from then to now I have managed to get my weight down to 17stone 10ilbs...My target weight is 16 stone and then from there I will be able to set a new goal. When I started with the personal Trainer I couldnt run etc... and couldnt virtually do any cardio workout without having a near Heart attack

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Since then , my overall fitness has improved 100% and I am attending the gym 5/6 times a week with a mixture of Cardio workout and weights. During the week I would use the P/Trainer atleast 1 or 2 of the days as a guidance and to help me improve.

However, my problem lies as to what they are concentrating on. I am a big lad and all I want to do is slim down to atleast 16 stone and go down a couple of sizes in my clothes but everytime I am with the P/Trainer they seem to concentrate on the heavy weight side of things. With my arms getting bigger by the week.

Is this all just part of the proccess? or is the P/Trainer getting carried away with the weights? because instead of the clothes becoming smaller , my arms are getting bigger and therefore struggling to fit into the bleeding things.

newf · Mar 17, 2006

You need to be strong to get lean, if your happy with your current muscle, reduce the total volume IE reps. While you do that learn how to burn fat using nutrition, cardio and weights.

If you outlined your routine we could give you some suggestions, you can easily continue to get leaner and stronger without alot of hypertrophy.

bigbilly · Mar 18, 2006

One of my routines -

Treadmill - 5 mins walking
10 Mins running

Seated Bicep Curl - 50 x 3 sets x 15 reps
Seated dip - 150 x 3sets x 15 reps

X trainer - level 12 x 15mins

Dumbell Bicep Curl - 15.0 x 3 sets x 15 reps
Overhead extension - 15.0 x 3 sets x 15 reps

bike - level 10 - 10 mins

step machine - 5 minutes.

newf · Mar 18, 2006

That's a lousy routine frankly. I see you want to get lean, what other goals do you have?

You should be using more complex excercises - squat, deadlift, bench press, rows, military presses, chinups etc

bigbilly · Mar 18, 2006

My goal is to LOOSE weight. I am not really bothered about the muscle side of things. My concern is that the personal trainer is concentrating more on weights than they are cardio workout and therefore my question was..... Is this normal practice for someone looking to loose weight or is the P/T getting carried away?

newf · Mar 18, 2006

bigbilly said:
My goal is to LOOSE weight. I am not really bothered about the muscle side of things. My concern is that the personal trainer is concentrating more on weights than they are cardio workout and therefore my question was..... Is this normal practice for someone looking to loose weight or is the P/T getting carried away?

An effective weight loss program should include weight training. Your goal should be to lose bodyfat. You can change your body composition without seeing alot of difference in your scale weight.

When on a calorie deflict you should use resistance training to preserve lean muscle mass, unless you want to look like Paris Hilton

I recommend at least 5 hours of excercise of week, train 3 to 4x per week, 30 to 45min each session and do cardio has desired.

Your trainer doesn't seem to be very good(based on your posts), you should be doing more demanding excercises that will help you to your goals alot fastest. If you continue losing weight without a decent weight training routine you will lose alot of muscle along with bodyfat, you don't want that dude.

bigbilly · Mar 19, 2006

newf said:
An effective weight loss program should include weight training. Your goal should be to lose bodyfat. You can change your body composition without seeing alot of difference in your scale weight.

When on a calorie deflict you should use resistance training to preserve lean muscle mass, unless you want to look like Paris Hilton

I recommend at least 5 hours of excercise of week, train 3 to 4x per week, 30 to 45min each session and do cardio has desired.

Your trainer doesn't seem to be very good(based on your posts), you should be doing more demanding excercises that will help you to your goals alot fastest. If you continue losing weight without a decent weight training routine you will lose alot of muscle along with bodyfat, you don't want that dude.

Thanks for the advice dude.