My workout routine / new here

T

tw33k2514

New member
My name is Ben, and I weigh roughly 290 pounds. I am 6'3", and am trying my hardest to change my life. Here is my current routine that I started 4 days ago.

Monday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of upper body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Tuesday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of lower body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Wednesday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of upper body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Thursday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of lower body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Friday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of upper body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Saturday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of lower body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

Sunday:
60 minutes on treadmill at 3.2-3.5mph (add incline throughout)
45 minutes of upper body (on the machines, and weights)
15 minutes of exorcise bike (Level 5)

This is what I have been doing and plan to keep doing. I will of course increase resistance, weight and speed as I progress.

I have also lowered my diet to 1500 calories of healhy food per day.

Just wanted to get some input, and say that I am very excited to be here.
 
Hi Ben,

When you say that you're trying to change your life, do you mean you want to get fitter and stronger? Or do you really want to lose weight?

Of those exercises, as far as I know, the treadmill is an aerobic one, where your body needs lots of oxygen to generate the energy needed to do all that work, for 1 hour each day.

If you're into muscle building and getting fitter then you're doing the right thing, but you'll need to up your calorie intake, otherwise you'll lose muscle mass. So be careful.

On the other hand if you're into weight-loss (which is what this forum's about) then you should concentrate on anaerobic exercises instead. These are walking and cycling for long periods of time, without getting out of breath too much.

I think the weights and machines are okay, so long as you don't build up a sweat and start panting. As for the exercise bike, never overdo it. Cycle at a moderate pace, but for at least half an hour. You don't want to burn carbs.

Hope this helps,

JaniceP.
 
JaniceP said:
On the other hand if you're into weight-loss (which is what this forum's about) then you should concentrate on anaerobic exercises instead. These are walking and cycling for long periods of time, without getting out of breath too much.

I think the weights and machines are okay, so long as you don't build up a sweat and start panting. As for the exercise bike, never overdo it. Cycle at a moderate pace, but for at least half an hour. You don't want to burn carbs.
Click to expand...

This is absurd advice, do not believe the hype. Look around your gym, the slimest ones are those doing high-heart rate sweaty aerobics. Sure, you can also lose weight going slower, BOTH WORK. Here is my response in another post: Getting your heart rate up to any higher than normal level will cause calories to burn, which will in turn cause fat loss. You also can lose a bunch of weight lifting weights and doing weight baring exercises. Both have worked for me. Janice is getting at the idea that when doing walking and other low heart rate exercises, you burn the fat right then and there for fuel, whereas if you go to a higher aerobic level you burn glycogen in the muscles to keep going, so that later your body will need to burn fat since you used up all your energy in the muscles. So it really is a debate about what burns more fat, but no one believes that you dont enhance weight loss doing any kind of exercise, whether out of breath or simply an elevated breath. Just to confuse things even more, many many studies have shown doing high impact intensity intervals burns the most fat.
 
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So it really is a debate about what burns more fat, but no one believes that you dont enhance weight loss doing any kind of exercise, whether out of breath or simply an elevated breath. Just to confuse things even more, many many studies have shown doing high impact intensity intervals burns the most fat.


Hi Blancita,

Okay. You made your point. Most people in the gym are lean. I noticed that when I first went. It was embarrassing! I'm referring to overweight, unfit, fat people... like me! We can't jump on a treadmill and pound away, burning the carbs. We want to lose fat. If we went full hog we would get a heart attack!

Of course getting your heart rate up will cause 'calories' to burn - the calories currently in your blood sugar and liver. Not your fat.

As far as I'm concerned, the average dieter in the gym goes hell for leather on the treadmill, rowing machine or cross trainer. They see getting a sweat on as the way to burn calories. So they chose cardiovascular exercise , which works on the body's BIG muscles, like the legs.

It makes the heart pump more oxygen to the muscles, so the lungs work harder and you feel out of breath. But what I know is that while cardiovascular exercise feels exhausting, the calories they burn are pathetic.

I've been told that 30 minutes on a rowing machine burns around 300 calories. That's 50 calories less than a 100 gram pizza! Also, your appetite goes up when you start to exercise. Your body is demanding more calories, so you eat more.

Also, cardiovascular exercise can break down lean tissue as the body struggles to get the energy it needs. It can't get it from fat because fat is pretty inactive. I've been told that lean tissue is up to five times more active than fat, and burns more calories at rest. And anyway, I have also been told that losing lean tissue sets up yo-yo dieting - that's when you lose lots of weight in the gym but quickly put it back on when you stop going.

Oh, I could go on. What about the link between cortisiol and fat storage? When you exercise you create hormonal changes. Cortisol is a stress hormone, so it raises blood sugar through the production of new glucose from the liver. The raised blood sugar then stimulates the release of insulin, which can lead to fat storage.

Also, I've read that fat tissue itself, particularly the fat around our middles, hips and thighs, can actually make cortisiol, thereby promoting ongoing obesity. So we fatties want to get rid of the fat that may be making us fatter! And cardiovascular exercise won't help us fat people. It's great for athletes, bike riders, marathon runners and sprinters.

The gym is great for cardiovascular health. For fatties like me to lose weight we have to strike a balance between food intake and exercise. A 30 minute walk after a meal will help stabilise our blood sugar levels. Gentle exercise helps us cope with the metabolic consequences of eating. It's better for us overweight people to do that than half-kill ourselves on a rowing machine. And as far as I'm concerned, it will take around a six months to a year to get rid of my excess fat.

I'll burn of more than what I take in. Slowly.

Regards,

Janice
 
Hi Ben,

It looks like you’re trying very hard, but maybe too hard.

Firstly I think that you’re doing too much exercise. Two hours every day is a lot and it’s worthwhile to have at least one rest day per week to help your body and mind recover.

You also don’t need to do anywhere near two hours exercise each day to lose weight. Quality exercise is more important than quantity for improving your fitness and losing weight.

Your exercise is also very similar every day so your body will get used to this and you’ll probably become bored quite quickly. Try including some shorter and faster workouts so that you have a better mix.

Your calorie intake looks too low based on your current weight and the amount of exercise you’re doing. It’s likely that you’ll be losing weight from muscle as well as fat whereas it’s better to lose as much weight as you can from fat.

Having said this, you may also struggle to lose weight at all because your body will try to conserve its energy due to having such a low calorie intake.

You’ve made a good start though and are doing well by including weights and running into your program.
 
Hey Ben.............

I seen your routine and brother might I say

YOU GO MAN! YOUR KICKIN IT UP!

How is your eating habits.....

Keep ROCKIN

Hawgdaddy 2009
 
JaniceP said:
On the other hand if you're into weight-loss (which is what this forum's about) then you should concentrate on anaerobic exercises instead. These are walking and cycling for long periods of time, without getting out of breath too much.

I think the weights and machines are okay, so long as you don't build up a sweat and start panting. As for the exercise bike, never overdo it. Cycle at a moderate pace, but for at least half an hour. You don't want to burn carbs.
Click to expand...

As I pointed out in the other thread, you are in fact confused here. Anaerobic exercises are brief and high in intensity, like weight lifting, sprinting or high intensity interval training (HIIT). Anaerobic is extremely vigorous excercise. Someone has given you bad information.
 
JaniceP said:
Okay. You made your point. Most people in the gym are lean. I noticed that when I first went. It was embarrassing! I'm referring to overweight, unfit, fat people... like me! We can't jump on a treadmill and pound away, burning the carbs. We want to lose fat. If we went full hog we would get a heart attack!

Hi Janice :). I would agree that overweight people dont have to make the work out grueling to get the desired result of burning calories and doing the literally thousand other beneficial things that exercise does to the body. However, to tell people to make sure not to get out of breath is completely wrong.

Of course getting your heart rate up will cause 'calories' to burn - the calories currently in your blood sugar and liver. Not your fat.

LOL Yes, the calories/fats in your blood sugar/liver will get burned up and then when you are laying around doing nothing later on, the body will have to feed off the fat for its calories since the fats in the blood have been burned off already. So yeah, you achieve the same result and burn more calories in a shorter amount of time. Either way works, that's my point. Slow and steady or short and hardcore. Either way you will burn calories and burn fat. Even if the fat is not being burned off at the moment the exercise is being performed, it will still burn fat.

As far as I'm concerned, the average dieter in the gym goes hell for leather on the treadmill, rowing machine or cross trainer. They see getting a sweat on as the way to burn calories. So they chose cardiovascular exercise , which works on the body's BIG muscles, like the legs.

Yes, sweat is definitely a sign that you are burning calories. So is a raised heart rate. However, I agree with you that its not necessary to go full throttle to burn fat and lose weight.

It makes the heart pump more oxygen to the muscles, so the lungs work harder and you feel out of breath. But what I know is that while cardiovascular exercise feels exhausting, the calories they burn are pathetic.

Actually no, the harder you work generally the more calories you are burning.

I've been told that 30 minutes on a rowing machine burns around 300 calories. That's 50 calories less than a 100 gram pizza! Also, your appetite goes up when you start to exercise. Your body is demanding more calories, so you eat more.

Not necessarily. Certainly for me, I feel far less hungry eating more calories and exercising, than eating less calories and not exercising.

Also, cardiovascular exercise can break down lean tissue as the body struggles to get the energy it needs. It can't get it from fat because fat is pretty inactive. I've been told that lean tissue is up to five times more active than fat, and burns more calories at rest. And anyway, I have also been told that losing lean tissue sets up yo-yo dieting - that's when you lose lots of weight in the gym but quickly put it back on when you stop going.

Fat is not at all "inactive". It is now known that fat spews off a number of hormones and is highly metabolically active, though not in the desired way since fat generally begets more fat. The more fat you have the more that fat is spewing off hormones that create inflammation within the body and which cause your appetite to increase.

Oh, I could go on. What about the link between cortisiol and fat storage? When you exercise you create hormonal changes. Cortisol is a stress hormone, so it raises blood sugar through the production of new glucose from the liver. The raised blood sugar then stimulates the release of insulin, which can lead to fat storage.

What about LEPTIN? That is the primary hormone created by fat which effects our appetite and fat storage. I agree about cortisol too, but Leptin is the primary hormone related to appetite and fat thermogenesis (among other hormones created by fat).

Also, I've read that fat tissue itself, particularly the fat around our middles, hips and thighs, can actually make cortisiol, thereby promoting ongoing obesity. So we fatties want to get rid of the fat that may be making us fatter! And cardiovascular exercise won't help us fat people. It's great for athletes, bike riders, marathon runners and sprinters.

I believe cortisol may be what causes belly fat, not the other way around but I'm not sure.

The gym is great for cardiovascular health. For fatties like me to lose weight we have to strike a balance between food intake and exercise. A 30 minute walk after a meal will help stabilise our blood sugar levels. Gentle exercise helps us cope with the metabolic consequences of eating. It's better for us overweight people to do that than half-kill ourselves on a rowing machine. And as far as I'm concerned, it will take around a six months to a year to get rid of my excess fat.

The gym is fine for thinnies, mediumies and fatties. Its what you make of it.

I'll burn of more than what I take in. Slowly.
Click to expand...

I have heard most of your theories and have actually tried them because after losing weight a few years ago, I have been on a plateau ever since. Hence why I have read so so much about this topic and tried so many different things. I noticed no increased fat loss doing slower cardio than fast. Most others have debunked that theory, though lots of well respected people, such as Byron Richards, do believe it.

Regards to you to Janice :).
 
Thanks for all the replies guys. I will clear some things up. I am trying to lose weight, and at the same time I want to build muscle.

As for my routine. Honestly I do not feel like I am killing myself after my 2 hours ends. In reality I could probably keep going(but I wont).

And my diet, basically for the last few days my food intake has gone basicaly like this:

Breakfast: kashi Bar, and a yogurt
Snack(if needed): grapes or an apple
Lunch turkey or ham sandwich on whole wheat bread.
Snack: pineapple, or grapes
Dinner: depends on the night. But usually a good wholesome meal.

And if My stomach is really growling at some point I will always feed it some carrots, or some fruit.

Over all though, so far, so good. I have way more energy now and I wake up motivated to go to the gym. Have never come close to overdoing it.

Side note: I think the fact that I am 6'3" helps distribute the weight in a way that I do not get easily worn out. And It probably helps that I am young (19)

Oh, and when I say I want to change my life. I Am just trying to be the best me I can be. I want to be healthy, and muscular(not bodybuilder muscular). And as high blood pressure runs in my family, I figure it is a good time to start.
 
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You should still have a rest day once a week. even if you don't feel fatigued your body needs time to rest. I've gone through the phase where I go at it hardcore every day for a certain period of time and for me it just resulted in an eventual crash even though I also felt fine at the start.
As for building muscle, you might build some initially but at 1500 calories a day it won't be enough to sustain them once you lose your fat. The reason being you actually need a positive intake of calories to build muscles not a deficit, since once your fat is gone if you're still in a calorie deficit your body will start eating your muscles for energy instead so it's counterproductive. You're not at the point where you have to worry about that right now I think but remember it for when you've lost a lot of your fat.
 
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Blancita said:
I have heard most of your theories and have actually tried them because after losing weight a few years ago, I have been on a plateau ever since. Hence why I have read so so much about this topic and tried so many different things. I noticed no increased fat loss doing slower cardio than fast. Most others have debunked that theory, though lots of well respected people, such as Byron Richards, do believe it.

Regards to you to Janice :).
Click to expand...

My young lad's been a bit naughty today. Bless him. He's like most 7 year old's, I suppose. Got into trouble at school.

Anyway, What I do know is that in order to lose the fat I have to persevere over a long period of time and to be patient. A very heavy person (like me) can't lose lots of weight overnight. My friend, Sue, was really overweight about three years ago. She got worried about it and started to cut back on all the rich stuff.

She started to walk instead of driving whenever possible. She took the bus to work and walked the three-quarter mile to work and back from the destination bus stop. Over a year that made her lose weight big time. Over a year - not a month or two. It was gradual weight loss. In a nutshell, she burned off more than she took in.

And that's what I intend to do. Sue never went to the gym. And she's still in perfect shape. And she now rides a bike. And all she's doing is using her legs instead of the accelerator pedal whenever possible. Simple. I'm copying her. When I begin to shed the fat I'll be able to join my husband on walks up the great mountains here in the Lake District. Skiddaw is nearby. Now that's something for me to aim for!

Regards

Janice.
 
I wholly agree with you Janice that it is highly beneficial to take weight loss slow and steady and develop habits that you can keep up. I just read a study about people who kept more weight off just getting a 300 per day calorie deficit rather than a higher deficit. However, its just wrong to say that weight cannot be lost doing things faster, whether it be cutting more calories or working out at a higher intensity. I do hate the myth that high intensity is the only path to weight loss, but its also wrong to say that going slow is the only path to weight loss and exercising at higher intensities is not beneficial to weight loss, because it is.
 
Its great your trying to get into shape, I would suggest instead of the hour of cardio everyday, you could do some harder interval training on 3 days for a shorter duration, which would get your HR higher and burn more fat. Weights will for sure change your metobolism and have you burning more fat all day long, and it changes your shape too.
Good job! :)
 
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