Programmes for large guys

W

WildWayz

New member
Hi all,

I am new here and new to excercise. I am a heft guy who weighs 22.03 stone (140Kg / 308lb) - and 30 years old.

I've always been a big guy but got bigger when I started working full time in IT.

When I was 18, I was 16 stone but looked slim - so I always thought of myself as being 'big built'. I am also 5ft 11in.

My wife and I have spent a bit of money and converted our small room into a mini gym.

In there we have the following:
NordicTrack AudioStrider 900 (Cross trainer)
Reebok Performance 5.1 (Treadmill)
Rack of hand weights (sand based, i think)
Swiss Ball
Leg Magic (for wifey)

We have no room for any more equipment :/

My programme so far is:

20 mins on cross trainer (using the iFit Wellbeing workout)
30 mins on treadmill (speed 3mph, gradient 7 - 12)
100 left arm curls (2.3kg weights)
100 right arm curls (2.3kg weights)
30 over heard both arms (2.3kg weights)
50 'laying on back, one arm with weight above my head, the other by my side, then swap around' (2.3kg weights)
30 sit ups with the Swiss ball supporting my legs

The cross trainer and treadmill burn off about 700-800 calories (maybe more - cross trainer doesnt allow entry of my weight).

Does this sound like a good workout? Is there anything else you can suggest?

Thanks guys!

James
 
your back and your legs are your biggest muscle groups

you wanna work those out to build muscle because muscle burns calories

i suggest throwing some lunges, single leg backraises, etc for your legs and some rows etc for your back

just my opinion tho.

I cant remember them all, google bodyweight exercises...there is the prisoner squat, dips, etc just to name a few
 
hey,
it sounds like a really great programme. there's lots of info in the stickies as well if your looking to vary your workouts.

the only thing i might point out (and i'm no authority whatsoever on exercise), i'm only on week 7 of my exercise programme so just pointing out from my experience. i think it might be a bit more effective for the bicep arm curls if you slightly increase your weights and reduce the reps. e.g. for example for my bicep curls i use 5kg weights but do 3 sets of 20repetitions each hence totalling 60 reps. But the thing is, after each set of 20 i feel like my arms are about to fall off so i'm sure it's working then wait about 60seconds before doing the next set.

and basically you build up on it. So i initially started on 5kgs doing 3 sets of 15reps and after a number of sessions have now increased to 3 sets of 20reps....after about 2 weeks or so i'll probably start on the 6kg weights but will probably managed like 10reps initially (3 sets), then after a few sessions like 15 reps etc and so on and so forth.

but like i said, at the end of the day it's YOUR workout and you should only do what's comfortable with you...it's just that i noted you'd started on the 2.3kgs doing 100reps so was just thinking it may be abit more effective if you start on something a little heavier but do fewer reps to make the workout more efficient.

hopefully there'll be some more experienced people in the strength training field that can comment on this? otherwise all the best in your weight loss endeavours:cheers2:. xoxo
 
Nordictrack autostrider 900

Hi!

Can you give any feedback on this? I'm thinking of getting one as my first trainer but would love any opinons before I buy

Thanks!
 
toaster999 said:
Hi!

Can you give any feedback on this? I'm thinking of getting one as my first trainer but would love any opinons before I buy

Thanks!
Click to expand...

It's a great machine - has an iPod/MP3 connector and takes iFit cards which are a series of workouts designed to get you fitter / lose weight.

Make sure you follow the instructions fully and put ALL the washers on where it tells you otherwise you'll hear clunking and think it is broken :)

James
 
It seems to be working - although I have had to have a short break from exercise recently as i had laser eye surgery.

The treadmill says I burn off about 500 calories now - with my height, weight etc entered into the machine.
 
Hi James.

Nice to see someone else from West Yorkshire on here!

If you were slim at 16 stone (224 pounds) at 5' 11" then you must have a really heavy build. I'm 2" taller than you and a medium build and I'm obese at that weight (a 46" waist rather than the 32" waist I have when I'm not fat).

Have you thought about getting yourself a bicycle and riding out this way into the Pennine hills? That would burn a lot of fat off you.

Keep up the good work!
 
you sound like you are doing great. my husband is about your size (325lbs at 6'3) and looks like a famine victim at 220 so I know what you are talking about. That is the size he was after basic training (also an IT guys who gained his weight in the field!), and was all shoulders knees and ribs at that point it time.

I second the idea of targeting the larger muscle groups through squats but would also suggest adding some sort of stretching or flexibility regimen before/after or some yoga or swimming a few times a week for a true balance.
 
Biggest tip I can give you man, having lost a hundred pounds, is just to eat less and move more. If you find fun activites that get you moving you'll be better off doing that vs, sitting idly on the computer or watching tv. Walking is a great thing, just get out and walk somewhere. the mall,. the park. you dont need to go all gung ho and speed walk on a circle track. just move.

actively looking to move more throughout your day will cause you to burn more calories than an hour spent in the dungeon on some machines.

Resistance wise. you'd be better off doing bodyweight exercises instead of curling the equivilent of a chihuaha 100 times.
 
Hi James,

Re: the below:

WildWayz said:
100 left arm curls (2.3kg weights)
100 right arm curls (2.3kg weights)
30 over heard both arms (2.3kg weights)
50 'laying on back, one arm with weight above my head, the other by my side, then swap around' (2.3kg weights)
Click to expand...

Instead of the heeeeeap of curls etc. that you're doing with the weights, I'd suggest (as RJAZ520 mentions) doing some bodyweight exercises instead. Do pressups, crunches, squats, lunges - compound exercises that are using multiple muscles, and that use your body weight.

They'll benefit you far more than loads of repitions with light weights, and will strengthen a few areas at once, rather than just one muscle - which things like curls do.
 
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