Recommend a fully body workout for weight loss stage + toning

C

corporate666

0
I am in the process of slimming down before I get into a muscle-gain phase.

I was in a motorcycle accident a few years back which left me with some pins and screws in my right ankle. If I put too much stress on it, it hurts me for days. I also get a lot clicking/grinding in my knees when I bend down carrying a lot of weight.

I'm currently 6'3", 310lbs. I am in the process of getting down to 210lbs. I used to work out quite seriously some years back (I am 30yrs now). I still have a lot of muscle - pretty much all over but especially back/arms/legs. I want to do weight training with the intention of helping with weight loss and also minimizing any muscle loss during the weight loss stage. The two places I most want to gain/tone are chest and abs. I know it won't show until the weight is gone, but I'm trying to do as much as possible to get a nice surprise for my hard work at the end :) I know gaining muscle is very hard or almost impossible (correct me if I am wrong) during weight loss but I hope that working out will help prevent as much loss as otherwise and help with the loss.

Can anyone recommend a workout for me? I go to the gym usually quite late at night (I work a lot during the day), so I have a full range of weight and cardio equipment available. I do suffer from light/moderate asthma and overdoing it on the cardio can bring it on. Given that and the bike accident - what do you guys suggest?

Also, for the actual lifting - can someone suggest techniques? I dont have a spotter. When I used to lift seriously (about 10 years ago) it was for maximum mass gain. I haven't worked out in probably 7 years - my arms are still 19" around (with not much fat). I don't really want to get huge - just cut and toned and add a medium amount of muscle mass. Is it advisable to lift until failure or should I go with lighter weights and more reps or sets?

For cardio I always liked the rowing machine but my back/traps are already quite large and if I did rowing as cardio I fear I may put my proportions out of whack. Lower body is proportional to upper but I can say the one area I am lacking is chest/abs.

Any suggestions are much appreciated! Go easy on me folks I've been out of the game for 10 years :)
 
Well first of all, rowing machine cardio isent gonna put alot of muscle on, its just not high enough intensity to make any muscle gains, besides, you will be in a calorie deflict anyways. And about that, it is possible gaining muscle while dieting, but very hard (though its easier for someone who is a beginner to weightlifting, and with 10 years off, you could consider yourself a beginner in a way)

About lifting to faliure. I never lift to faliure, and without a spotter i dont think its a good idea. But lift to near faliure, the last rep on the last set should be very tough, and should be very near faliure.

The link wgr provided is a good one, full body routines are good. Your goal is weight loss, so some cardio on the off days might be good too. I would start off with 3 days a week weights and 2 days a week cardio, and then see how it goes, if its no problem you can increase cardio to 3 days a week. Since your ankle has been busted, maybe someone low impact is a good idea? such as swimming, or a rowing machine.

About your injury.. It could become a problem with lifting, so i suggest seeing your doc before you do this, and stop if there is any pain!

And with weightloss, diet is key! Read around the nutrition section and make a thread there if you got any questiones or you want someone to critique your diet ;)
 
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