Noob to the gym, and could use some advice.

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Gags1892

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Hey everyone, I'm new to the forums. I'm 6'2'', 180 lbs, and I've been running all summer. I lost about 15-20 pounds, but still have some fat I want to burn off (stomach of course).

I do HIIT 3 times a week, and jog on the off days. I've been doing pushups daily, and do ab work twice a week. However, I'm going to be able to joing a gym now, so I'm looking forward to getting some definition and added help burning some fat off.

I want to go M/W/F gym, and Tues/Th/Sat HIIT, with Sundays off to rest.

I could really use some advice as to what to do in the gym on those 3 days, workout wise. Any advice would be really appreciated.
 
I would suggest a full body workout, MWF, focusing on big compound lifts (e.g. deadlift, squat, bench press, pullups/rows, military press) and a couple isolation exercises for good measure.
 
I'm with junkfood. 3x a week fullbody workouts, comprised of the compound moves he mentioned (and their variations: hack squats, front squats, incline bench, romanian deadlifts..)
 
Agree with above.

Also suggest u cut out the jogging, and go for HITT every day, with one or two day srest when u start to ache. Dont let ur sessions last longer, just run faster
 
Gags1892 said:
Thank you so much for the advice! What about reps/sets wise for each of those mentioned junkfood?
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i would suggest 3x8-12 when first starting out and getting the feel.

Your first few times, you should definately lift light. Your form is more important than any amount of weight you put on there. Especially if you are new to lifting free weights, now is when you are most impressionable. You dont want to start bad form now, cause you will carry that with you until someone smacks you upside the head and corrects you. Habits are also hard to break.

Check to see if there is a PT at your gym. They usually offer a free session with them when you sign up, and ask him to work with you on correct form for all the big lifts.
 
Thank you very much for all the help. I'm starting tomorrow, and starting my M/W/F gym, T/TH/SAT HIIT schedule next week. I'm 180 lbs right now, but I want to get down to 175 and lose maximum body fat.

Will these excercises (paired with HIIT) help burn more fat successfully?
 
junkfoodbad said:
yes, full body 3 days a week is awesome for fat loss
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Mybe as a quick fix yeah but in the long term fullbody workouts will back fire.

Your working all the muscles in the body in one go to burn fat, Whe you should be doing cardio to burn fat. If you stick to a heavy weight training routine you will build muscle faster and speed up your metabolism. This will make it easyer for you in the long term.

Stick to 2-3 day split with compound exercies.
 
manofkent said:
Mybe as a quick fix yeah but in the long term fullbody workouts will back fire.

Your working all the muscles in the body in one go to burn fat, Whe you should be doing cardio to burn fat. If you stick to a heavy weight training routine you will build muscle faster and speed up your metabolism. This will make it easyer for you in the long term.

Stick to 2-3 day split with compound exercies.
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what about a full body workout isnt classified as a "heavy weight training routine". full body WO's kick my @$$
 
So I should do M/W/F full body workouts for 3 or 4 weeks, and then what should I switch to, splits?

Say, Mon--chest and tris, Wed--Back and Bis, Friday--shoulders

or something like that?
 
Gags1892 said:
So I should do M/W/F full body workouts for 3 or 4 weeks, and then what should I switch to, splits?

Say, Mon--chest and tris, Wed--Back and Bis, Friday--shoulders

or something like that?
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I've been doing full body for a little over a month now and have seen tremendous results over the split i was previously doing.

btw That split you mentioned includes no lower body work at all.
 
Ok awesome, I'll definately stick to that. I'm excited to start tomorrow. By results, do you mean an obvious change in definition or...?

And I just wrote whatever came to mind first about the splits haha...sorry.

Another quick question: (sorry to be a nuisance!)
Do you guys recommend protein smoothies as a meal? Since I run and will be going to the gym relatively early (8 a.m.), I was thinking of picking a banana bomb (skim milk, banana, and vanilla protein--45g) up on my way out as my breakfast.

What's your opinion on that?
 
junkfoodbad said:
I've been doing full body for a little over a month now and have seen tremendous results over the split i was previously doing.
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Well yeah - as I said, its a quick fix. You will see results, but splits are better in the long run. Run to loose fat, lift to gain muscle. dont get them mixed up.
 
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