Need some helpful advice

L

Lukedaman25

New member
Hello, my name is Luke, I'm 18 and weigh about 220 pounds, and I'm 5'11 and really out of shape.

It's been rough, but I finally started working out again. July 16th was my day 1, then July 18th, pretty much every Monday Wednesday and Friday.

Week 1, I worked out Wednesday and Friday as my first two days, sore as hell.

Week 2, worked out Monday, Wednesday, and Friday.

Week 3, I slacked a bit, Monday I was too tired from staying up late, but today, Tuesday, did day 6!

So I'm starting to get a schedule going, once I get adjusted to three days a week, I'll go to five days a week or so.

But I have questions about my workout routine, here is what I do in my garage:

Warm ups/stretches
1. 20 squat throws with 12 lb. medicine ball
2. 15 harmonica crunches (sit on your butt, lean back, head inches above the ground and have legs stretched out inches above the ground, only part of body touching the ground is your butt; sit up, bring knees up to body both at the same time, then stretch out again and so on) cardio workout
3. 5 push-ups (gonna increase it soon)
4. 20 sit-ups (increase to 25 or 30 around week 4 or 5 hopefully)
5. 20 kettle bell swings with a 30 pound dumbbell
6. 20 dumbbell lunges, 10 each hand
7. 15 kettlebell dead lift high pull (i use a 45 pound dumbbell instead, I don't have kettlebells)
8. 20 curls with 35 lb. dumbbell, 10 each arm
9. 20 one arm dumbbell pull ups. I pretty much sit down, and in between my legs is a 35 lb. dumbbell, and i bend over, pick it up with my right or left hand, pull it up to about my face level, and put it back down.

And that's typically my entire work out routine. I'll be getting a treadmill in a few weeks, so I'll be able to incorporate some running hopefully. (I'm not a good runner at all)

My real question and point of this thread, For an overweight guy like me, is this a good/long enough workout routine? It definitely makes me sweat like crazy, and I'm breathing heavily for about 5-10 minutes after the workout, and sore all over. But I feel like I should be doing more. Thanks for any insight or helpful tips.
 
When doing cardio the total time and heart rate is what matters the most. Not really the exercises that you do. Now, if the exercise generates too much lactic acid, that's actually a disadvantage, since it limits the total time you can perform it.

Having said that, if you use bodyweight, I suggest mixing different movements and use the ones that aren't too hard don't cause too much fatigue or lactic acid build up.

For us non-athletes, we can burn between 5 - 10 (fairly challenging, especially if you have no previous conditioning) calories per minute***. The total time is what matters the most, and avoiding fatigue is important if you're trying to do this for any length of time.

Find things that aren't too put too much stress on the muscles. Doing stairs is a good one. Since I don't have stairs, I use a chair that's about 1 foot tall to do step ups. That's a good one too.

Just go at a pace you can maintain for +20 mins. Over time you'll get better at it.

***
 
Last edited:
AthalaRanger said:
When doing cardio the total time and heart rate is what matters the most. Not really the exercises that you do. Now, if the exercise generates too much lactic acid, that's actually a disadvantage, since it limits the total time you can perform it.

Having said that, if you use bodyweight, I suggest mixing different movements and use the ones that aren't too hard don't cause too much fatigue or lactic acid build up.

For us non-athletes, we can burn between 5 - 10 (fairly challenging, especially if you have no previous conditioning) calories per minute***. The total time is what matters the most, and avoiding fatigue is important if you're trying to do this for any length of time.

Find things that aren't too put too much stress on the muscles. Doing stairs is a good one. Since I don't have stairs, I use a chair that's about 1 foot tall to do step ups. That's a good one too.

Just go at a pace you can maintain for +20 mins. Over time you'll get better at it.

***
Click to expand...

Hey it's you again, from my introduction post :D

I'm reading that article you posted and I find it very interesting. I'll try that step up one, do you have any other recommended workouts like that one?

To do that listed workout I posted takes me about 18 minutes or so, sometimes more sometimes less. I rest a bit and drink water after some of them.
 
Hi Luke! Your workout sounds great.

Consider also incorporating some different cardio exercises as well. So, if you're doing your strength training workouts three times a week, then try adding in two days a week of cardio. Simply walking for 30-60 minutes a day can make a huge difference, and cardio is so important for fat burning. You can choose a route and start to pick up the pace each time you do it. Eventually you can add in some light jogging at intervals. By working on your cardio in this way you can see some massive fitness gains very quickly.

Also don't forget that the key to weight loss is diet! 80-90% of weight loss is diet and only 10-20% is exercise so make sure that all of that exercise isn't for nothing. You can't out exercise a poor diet!

Good luck! :)
 
Hey Luke,

work plan is good but remember, you can't do this exercises every day but you gotta eat everyday. So nutritional part is very essential and important in weight loss !
 
Hi everyone! I want to know why I'm not losing weight**. I've just tried different kinds of diets but it doesn't work.
I'm 16 years old,
132 lbs ,
5'1*

Here ia my diet history(the one without advice of someone or simply I just do my own diet without reaearching and without knowing it would be dangerous)

When I'm Highschool i don't eat breakfast, I starve always and I do it for almost 2years . I didn't also
take my lunch. I just buy snackk in our canteen knowing it won't make me fat. And in dinner, i eat a lot. Sometimes small meals.*
In my almost 6months of doing this. My friends tell me that I'm getting thin, but then after 1 year and more months. They notice i'm not getting thin and tell me to avoid skipping meals. I'm not starving so I continued. And now I'm college student,i want to research about healthy diets that won't affect my health badly. But now i tried everything (calorie deficit - eating
less calorie more than my body burns) , while doing (low-carb diet,50kg of carbs only or low per day)
I never eat unhealthy foods/drinks(candies,energydrinks, junkfoods, verybsweet foods etc) and start eating fruits and vegetables.
i eat small meals every three or four hours to keep my metabolism going(limiting it to 1,000 cal per day or 1200 because my bbody burns 1,400 cal a day.

i don't know what to do. But my body don't change. And the number on scale*
 
PM ME, i might be able to help you


JvenMkk said:
Hi everyone! I want to know why I'm not losing weight**. I've just tried different kinds of diets but it doesn't work.
I'm 16 years old,
132 lbs ,
5'1*

Here ia my diet history(the one without advice of someone or simply I just do my own diet without reaearching and without knowing it would be dangerous)

When I'm Highschool i don't eat breakfast, I starve always and I do it for almost 2years . I didn't also
take my lunch. I just buy snackk in our canteen knowing it won't make me fat. And in dinner, i eat a lot. Sometimes small meals.*
In my almost 6months of doing this. My friends tell me that I'm getting thin, but then after 1 year and more months. They notice i'm not getting thin and tell me to avoid skipping meals. I'm not starving so I continued. And now I'm college student,i want to research about healthy diets that won't affect my health badly. But now i tried everything (calorie deficit - eating
less calorie more than my body burns) , while doing (low-carb diet,50kg of carbs only or low per day)
I never eat unhealthy foods/drinks(candies,energydrinks, junkfoods, verybsweet foods etc) and start eating fruits and vegetables.
i eat small meals every three or four hours to keep my metabolism going(limiting it to 1,000 cal per day or 1200 because my bbody burns 1,400 cal a day.

i don't know what to do. But my body don't change. And the number on scale*
Click to expand...
 
Take Baby Steps

Hey Luke

The work out you are doing is actually too much. And here is what I would suggest you to do and I am sure this should work for you provided you stick to the plan.

Step 1. Follow one exercise which you are at ease doing. So let us say: you are comfortable walking on treadmills. The next stuff is to do it for longer hours.
Just walk on your trade mills for 30 mins regularly. If you try too many things t you are doing nothing more but confusing your mind. And believe me, you will end up being tired and stopping the weight loss regime. Its all about baby steps when you are into weight loss training. May it be weight loss exercise, weight loss mindset or diet you need to take one baby step at a time. A little more and you will definitely fumble. So just stick to your best exercise and do it for a longer duration until the time you have mastered it and doing it for 30 mins is nothing but a cakewalk. Once you reac=h that stage change the exercise and try for a more challenging exercise along with walking on trademills.

Step 2. Try PRANAYAMA. Search youtube with the keyword " PRANAYAMA by BABA RAMDEV". You will surely find a version of it in English. Their are 7 basic pranayamas. Do them. Reason: It will rejuvenate your body and the fatigue will start vanishing after sometime. Why: The intake of oxygen will get enhanced and it will help you feel relaxed and energised.

Step3.: Write down in a piece of paper the exact weight and look you want to have. Be as precise as possible. Read it twice daily once before you go to sleep and once after you wake up.
Why: You will start changing your self image about your body within 30 days and slowly your brain will start believing your words and it will work ways to manifest your belief into reality using forces unknown.

I will not share any more strategies at this point as more information will lead you to in activity. So start with these strategies for the next 30 days. Be honest to yourself. Don't try too much rather try very little and stick to it.

For more cool stuffs like this you can subscribe to my website . I am on the way of creating an article on a similar subject like yours as one of my client is facing the same issue. In case you want to know about my consultation you can subscribe to my newsletter and let me know at support@weightlossmagnet.com and I will forward the link to you. Looking forward for your results which I am sure will be encouraging provided you take action and stick to the plan.

Waiting to hear from you soon. Email me: support@weightlossmagnet.com
 
I will keep mine suggestion simple. You are putting a lot on yourself. Its best to find something that is simple and not too time consuming. Why, because you want to make it a lifestyle change you can keep doing. Not just something you do for a short period of time. For me I love kettlebelling. Let us know what you decided.
 
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