Re: Losing Weight
don't have the direct experience, but general principles will work, i'm sure. eat right and exercise.. it's no mystery. are you getting fat or is the excess weight muscle?
some of the basics i would follow if i were trying to slim down:
1) hit the weights. building the muscle mass increases metabolism.
2) hit the cardio. preferably right after lifting (good for blood pressure). get at least 30 mins a day in. an hour is better.
3) eat less sugar. eat NO simple sugars. cut out sodas, candies and treats of all sorts ENTIRELY (can return to them occasionally once you are at your target weight). need something sweet, eat some fruit. sweeter? tropical fruit.
4) drink more water. help you shed any water weight you are carrying around.
5) look into using protein powder for meal replacement. good way to control your carb intake. personally, i'm a fan of MRM's egg-white protein. also, if you do any serious lifting, you need lots of protein.
6) supplements. some people don't think these work or are necessary. i do. i probably take too many supplements, cuz i'm a bit of a freak about them. but for weight loss, and general health, i'd suggest a few: a good multi vit&min, chromium, cinnamon, a good omega 3-6-9 (or fish oil at least), 5-htp and l-tyrosine.
specifically for lifting, i'd throw in l-glutamine, MSM, glucosamine/chondriotin, systemic enzymes, and a good anti-oxidant (resveratrol, green tea polyphenols, etc).
7) in addition to simple sugars, these are things you should really avoid consuming: alcohol, saturated fats, hydogenated fats. and never, EVER consume high fructose corn syrup. it's probably the worst thing you can eat short of poisons.
8) never be hungry. hunger is bad. it means your boy is starving for nutrients. eat small meals often. when you are doing it right, you'll want to eat about every 2-3 hours. a scoop of protein powder in 12ozs of milk is a good in-between meal. piece of fruit + raw nuts is a great snack.
for exercising, this is what i do now (i think it would be fine for someone trying to lose weight). the sets and reps are just what i usually do, not a recommendation, per se.
day 1 - chest and tris
-bench press, 6x12
-incline bench, 3x8
-dumbbell pec flys, 3x8
-cable crossovers, 3x10
-skullcrushers, 3x8
-cable press downs, 4x10
-dumbbell tri extensions, 3x8
day 2 - back and bis
-preacher curls, 4x10
-hammer curls, 3x10
-dumbbell curls (w/ twist), 3x10
-wide grip pull downs, 4x10
-medium grip pull downs, 3x8
-narrow grip pull downs, 3x8
-seated cable row, 3x10
-dead lift, 3x8
-stiff leg dead lift, 3x8
day 3 - shoulders
-seated arnold dumbbell press, 3x10
-overhead barbell press, 4x10
-dumbbell front raise, 3x10
-dumbbell lateral raise, 3x10
-barbell or smith machine row, 4x8
-dumbell shrug, 4x8
day 4 - legs
-leg extension, 3x10
-leg curl, 3x10
-leg press, 3x10
-stiff leg dead lift, 3x8
-narrow stance squat, 3x8
-medium stance squat, 3x10
-wide stance squat, 3x8
i do about an hour of cardio every day. my cardio consists of 5-10 minute intervals on bike, treadmill, stair climber, and heavy bag. i usually go 2 on, 1 off, 2 on, 2 off, for the week. 2 of the 3 off days will be core. my core routine looks like this:
-pullovers, 20
-supermans, 2 mins (or two 1-mins)
-accordion crunch, 30
-side bridge, 1 min each side (usually as two 30s holds)
-divebomber pushups, 10-15
-bridge, 2 mins
-pilates roll-ups, 10
-straight leg lifts, 10
-bicycle crunches, 40 pedals
-mountain climbers, 40 (20 with each leg)
-wall sit, 2 mins
for the core and lifting i would keep a high pace with moderate weight for a couple weeks to build lean muscle mass.
hope some of that is useful.
edit: and obviously never eat fast food. it's so high in saturated fat and calories that you can't eat it and expect to be healthy. eat lots of veggies and lean protein.
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Originally Posted by Alexanderofmacedon
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