weight training for weight loss?

A

actspire

0
Hi Guys,
You all really know what you're talking about!! Whereas I am :confused: So here are my stats: 5'9 and 267 pds. - want to lose atleast 100pds.
I am so excited to get your advice, so I will soak up everything you have to say.
1) How many machines should I use at the gym for a full body workout?
2) A trainer told me there is no reason to workout my stomach until I lose weight - Is this correct?
3) How should I space out my weight training workouts with the machines? Can I do 2 in 2 days and every other day the rest of the week to get in 4 per week?
4) Is it okay to drink protein powder if I am trying to lose weight? Will it help me too?
5) Is flax seed oil supp. enough amino acid?
6) Is a 22min. cardio. interval on the treadmill the best way to burn the fat? Will adding an aerobics class help or be too much?
And, any tips you guys have would be awesome. Thank You all so much!!!
 
actspire said:
Hi Guys,
You all really know what you're talking about!! Whereas I am :confused: So here are my stats: 5'9 and 267 pds. - want to lose atleast 100pds.
I am so excited to get your advice, so I will soak up everything you have to say.
1) How many machines should I use at the gym for a full body workout?
2) A trainer told me there is no reason to workout my stomach until I lose weight - Is this correct?
3) How should I space out my weight training workouts with the machines? Can I do 2 in 2 days and every other day the rest of the week to get in 4 per week?
4) Is it okay to drink protein powder if I am trying to lose weight? Will it help me too?
5) Is flax seed oil supp. enough amino acid?
6) Is a 22min. cardio. interval on the treadmill the best way to burn the fat? Will adding an aerobics class help or be too much?
And, any tips you guys have would be awesome. Thank You all so much!!!
Click to expand...

ok let's break this down.
1. You want to break your routine down by parts of your body. For example one day you work your chest and shoulders, another your back, another your legs, and so on. So for the first day I would reccomend you do bench press or push ups, military press which is the one above your head, some sort of tricep workout like close grip bench or use cables, and maybe squat that day. The next day you should do assisted pull ups, cables for your back, and rows, next time do leg extensions and leg curls, after every work out you can mix it up with some bicep curls or abs or whatever it's basically what works for you. I highly reccomend a trainer they mean the world when it comes to proper workout and it's very hard to make a workout for a specific person over the internet.....
2. I am not sure on that but i can say it will be much harder to do ab exercises with a gut so yes i would start losing weight first.
3. Use the machines on the days that you need to work that body part. To gain muscle size you should do 3 sets of between 8 and 12 repetitions.
for example
1 time 12 reps
1 time 10 reps
1 time 8 reps
Work out your weight with a trainer.
4. I wouldn't if you are not a heavy lifter than all the excess protein will become fat and that is quite the opposite of what we want here. Protein is to fill the tears in your muscle to make new muscle and I would guess that a proper diet would provide you with plenty and you don't need that powder.
5. This is not really my speciality here I just stick to proper diet without using any powders or oils or supplements so someone else help ya out there.
6. Yes around 20-30 minutes is the perfect amount for cardio. It's ok for you to go a little longer because our main goal here is losing fat and not necessacarily preserving muscle. Try going 20 minutes jogging to start then slowing raising it maybe 1 minute each time until you are comfortably at 30 min. Cardio is the most important thing for you right now to lose weight so do that 3 or 4 times a week.

Ok here are some tips not asked for from me.
Fitness is 80% diet so if you can't get a solid diet down then you are wasting your time in the gym. If you can be a man in the gym then you can suck it up in the kitchen. Try to eat smaller meals more frequently so you are never really hungry but never quite full. Do not eat before bedtime your last meal should be about 2 hours before you go to bed! Also don't eat right before you go to the gym unless it is a little nutri grain bar or something cardio works better on an empty stomach. As for drinking you should only drink water stay away from dairy foods only a little milk on your cereal is all you should have. Water water water it is the healthiest thing for ya and it curbs your appetite! I hope this helped and the best of luck to ya! Any questions just ask!
 
That was freakin' awesome of you to give me all that information. Darn it, I'm a girl, but I can still suck it up in the kitchen. Good advice - I should think like a guy when I'm in the gym. They are all in the back room with the free weights and the like. Thanks, xoxo
 
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Yes, diet is THE most important!

If you are planning to do a full body workout every time you lift (as you said), do not break up your body parts, a split is not a full body workout.

If at all possible, stay away from machines and concentrate on free weights, you'll be working harder, learning more, and using less assistance.

The protein is important if you aren't getting enough in your diet already, and yes try to get enough of your intake from regular food.

I would focus on cardio quite a bit as well..before hitting the ab exercises. It would be beneficial to see a trainer also.
 
I would LOVE a trainer, but I cannot afford one at this time. So, you guys are my trainers. Is three times a week enough for a full body workout? How many machines should I use for each workout? And, what is "cutting"? xoxo
 
1. Three times a week is plenty for a full body workout.

2. Please, pretty please stay away from the machines :D

3. People tend to work in cycles. "Bulking", by which people are consuming a lot and putting on lean mass. An increase in body fat percentage (BMI) generally goes hand in hand. "Cutting" is the next phase when you stop consuming carbs in the afternoon and do cardio like a SOB.

There's lots of routines on here in bits and pieces that people have put together with the aid of members, just have a browse around. Plus post something in the 'ladies' section of the forum so other lasses who have shifted the weight can benefit you with their knowledge.
 
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