Please help! Need a good routine.

L

LossitorBust

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OK so here it is. I need to lose at least 70 lbs. Im a pretty big guy. I weigh 270lbs and I'm 5,9". I don't have accses to a gym yet, but I will here in about a month when I can afford it. Right now the only accses I have is a Mountain bike and running for cardio, and maybe like 50lbs of a bench/other set.

So what I am looking for is a good routine I could get into to help me and I'm looking for advice on mainly the cardio for weightloss. Right now I'm thinking about running for 30 mins a day, 4 days a week. And maybe biking on a fifth day to kinda relax.

Also if anyone has any good diet tips that would also be useful.
 
Feel free to use the weights and bench up in my room whenever you want...as long as Im not in there..haha(just a wee bit crowded otherwise). Ive got 2 barbells and a curl bar, and exactly 90 pounds in weight(which I plan on getting more of soon), but if your focusing on the cardio right now, you may not even want to use them.

A couple of your cardio days Id recommend doing an interval run. Sprint for 15-20 seconds, then jog really slow(or if you get too winded, walk) for about a minute, then repeat and as your endurance gets up increase sprint time a bit. Id probably keep the jog time about the same. On your other days, id just do a fairly constant speed jog, whatever you can maintain.
 
stick to biking around a moderate area. stay away from hills for the first month. i would advise to NOT try to run. at your size you might put to much strain on your heart, drop about 50 first with the biking then start a light jog. for everything else, sit ups, crunches, pushups, tricep dips, you actually can use house hold items to get a pretty decent workout. a paint can to do bicep curls, free standing squats and lunges for your legs, holding a paint can while doing a calf raise off a step, paint cans on the ends of a broom stick for a more advanced squat and lunge. tricep dips off the side of a table. tons of stuff. ;)
 
If your goal is to lose weight, we need to figure out how YOU lose weight... 80% of your success to losing weight is comgin from your nutrition...

1.) Look up your calorie expenditure...
2.) Subtract 500 calories from what you got... that is your daily intake.
3.) Take that number and multiply it like below...

Daily Intake * .6 = Carb Calories
Daily Intake * .2 = Protein Calories
Daily Intake * .2 = Fat Calories

Carb Calories / 4 = Grams of Carbs
Protein Calories / 4 = Grams of Protein
Fat Calories / 9 = Grams of Fat

4.) Spread your daily intake into 4-5 small meals throughout the day, eatting about every 3 hours...

You can still be active 90 mins a day and still gain weight...

As an example... I burn about 3,000 calories a day to live... If I take in more, I'm going to gain weight, if I take it the same, I maintain my weight, and if I take in 500 calories less (NO MORE THAN THAT), I will lose 1 pound per week if I eat taht for 7 days straight....

So... Let's say I eat 3,800 calories - 3,000 = I'm +800 calories so I'll go workout ... I only burn 500 calories... So my net intake for the day is +300 calories... "But I worked out, I'm going to lose weight"... WRONG!

On top of that you should be doing resistance training about 3 times a week as well as 3-4 times cardio...

Resistance training should be a total body exercise for the first month or two to jump start your muscles. (2-3 sets of 15-20 reps) Your cardio training should be at in interval like 2:00 minutes at a "Easy" pace, followed by :30 seconds at a "Hard" pace, then 1:30 minutes at a "Medium" pace, and then flip back and forth between the :30 seconds at "Hard" and 1:30 minutes at "Medium" for abotu 25-35 minutes... (You can easily do this by changing your gears on your bike)

Exercises that you can do that don't involve any equipment include...
1 Leg Balance Reach
4-Point Drawing-In Maneuver
1 Leg Squat - Floor Reach to External Rotation
Bridge - Floor
Cobra - Floor
Iso Abs - Various Ways
Lunges - Various Ways
Push-Ups - Various Ways
Squats - Various Ways
 
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