Will i be over doing my exercise?

[lowie57]

ok starting tomorrow i will be starting a full on gym schedule.
I am 17 years old, around 260 pounds 6' tall,
i plan to get up at 7am, work out at the gym from 7:45-8:45
doing: 10 mins bike,
20 mins treadmill,
10 mins bike,
20 mins airwalker (xtrainer)

Then all this again from 5pm-6pm

i will do this everymorning and throw in a couple of weight sessions at night during the week (2-3 times)

would this be way to much of a work out for me? or anyone..?

im really serious about loosing weight.. and i want to work my ass off.

any thoughts or suggestions welcome

 

[theleip]

Okay remember in your last thread when you mentioned you lost 40 pounds in a month...that shouldn't happen. Now i get you want to lose weight and that is great, but if you don't do it properly it will all come back on just like it did before or you will stale really quickly.

Now with your stats you burn roughly 3200 calories a day. In order to lose weight you need a deficit of NO MORE than 500-700 calories. I really wouldn't start off with more than 500 but going beyond 700 could mean starvation mode. What does that do...its burn your muscle tissue and keeps fat thinking it won't get anymore so hey don't want that right. So shoot for eating around 2800 calories a day. When you start to lose more weight then well you won't be burning as many calories so you take it down to 2700, 2600 and so on till you are maintaining.

As far as your workout 5 days cardio and 2-3 days strength training is plenty to start off with, more than that can do more harm than good at the begining. And only do your cardio Once a day. 2 session is too much. And no more than 60 mins at a time. You are going to burn your body out and then you will want to give up because your body is so worn out.

So review...

2800 calories a day-1 carb/protein per meal 5-6 meals a day.
5 days cardio no more than 60 mins once a day (personally recommond 40 mins).
2-3 days of strength training full body.
You will still get fast results, the good thing is they will be healthy and long lasting.

 

[lowie57]

is it ok to do cardio in the morning then a strength work out at night on the same day?

what should be the maximum amount of strength training sessions a week?

also.. is it ok to have instant cup a soups..? i usualy have one between lunch and dinner.

 

[theleip]

Yes doing cardio in the morning a strength training at night is okay.
You don't want to do more than 3 training sessions of full body workouts a week. And you need at least one rest day in between so it can be...

M-cardio am, full body pm
t-cardio am
W-cardio am, full body pm
T-Rest
F-Cardio am,
S-Cardio am, full body pm
S-Rest

Rest days are really important, thats when muscle grows not during training.

As far as the soup i mean anything instant isn't usually good for you. Basically you want you food to be as close to fresh as possible so frozen foods (not veggies but like lean cuisine kind of things), canned foods, instant meals so on didn't just pop up from the ground, they are processed and have tons of sodium and usually trans fat (worst should never get fat). So at a point you want to strive to eat as freshly as possible. What i did was I weened myself into good eating. I stopped the sodas, then I stopped fast food, then processed foods and now 85% of my diet is fresh product. If its soup well i make it, if i have chili its homemade from fresh produce. So again it doesn't have to be all at once, but its something to strive for

Also cooking is a great way to get off your feet and do something instead of the computer or tv, like right now i am going to cook where as before i would have just heated a frozen meal or grabbed some late night delivery. So now i will be on my feet for 20 mins make a healthy but yummy meal.

And also since you are staying with your folks look at it like this. If you find you are having a hard time getting the right foods you need take the upper hand by cooking them some meals, offer to go to the store for them, basically really pitch in. I have found that it make parents bend a little more on the wallet when it means they have to do less, and also they might see your effort and jump on board or at least be more supportive.