Help me make work out plan

[Alex1985]

Ok so I decided to sign up for gym tommrow and I really need someone to help me make a workout plan. I'm 18, 290lb 6'5. I dont want to get big or make muscles right now, I just want to drop some pound fast. So if someone could kindly maybe tell me what I should do i would be very greatful.

Oh since I almost dont know anything about fitness I will be refering to this site:
http://www.exrx.net/Lists/Directory.html

[miskiw]

To Start off as a beginner you will want to take it slow at first... don't over do it.. and maybe stay to machine workouts at first to reduce possible injury that can happen with free weights.

Now you say you don't want to get big and put on alot of muscle and you want to drop fat pounds...well by simply increasing your lean muscle mass your body's metabolism explodes and starts burning the fat away even when you are sitting on the couch watching tv.... So you definetly want to be incorperating weight trainning in your workouts...

You might see the biggest gains as a beginner by doing a full body workout at first.... You want to incoperate these main exercises in your workouts ...They work the most muscle fibres at once and will produce the most muscle mass ...thus producing the biggest increase in metabolism...thus helping you shed some pounds:

Bench Press / Incline Bench Press
Military Press
Leg Press/Squats
Lat Pulldowns/ Pull ups

and remember the legs hold the most muscle in the human body...don't ignore them...especially when you want to shed some weight..

Cardio of course is also important.. try to do cardio on off days or after weight workouts... Don't push to hard either... you want to be able to keep a conversation with someone while in a fat burn mindset...fat needs oxygen to be used as fuel and be burnt by your body... if your heart is pumping to hard it looks for a fuel that doesn't need the vast quantities of oxygen, mainly carbohydrates... and thus not burning your fat stores.... the mindset for fat burning is slow and easy and long periods of time...

well I am all typed out for now... hope I helped you a bit

[Fudomyo]

Well here's a good losing weight routine. It's not what I normally suggest, but it's a great way to start out, and it will meet your goals nicely. At 290, you'll add some muscle even.

NOTE: This is almost exactly opposite the advice I give for gaining muscle, so keep that in mind.

Now this is a growth hormone stimulating workout. Don't be fooled by the name, growth hormone is an excellent fat mobilizer, which is obviously what you want. Now a high heart rate, and lactic acid stimulate growth hormone release. You can read that as, "this workout will leave you winded and very uncomfortable". If you get dizzy, want to hurl, etc. you are doing it right. Now the little cardio at the beginning should help alot, and the order i've choosen for the exercises, but it still won't be fun.

Go buy a Polar heart rate monitor. They make cheap and super nice, I think I have an A50 which is somewhere in the middle.

Go 3 times a week. This is a full body workout.

5 minutes of cardio. This will change your bodies blood flow from mostly organs to mostly muscle tissue.

DB Bench Presses 2 sets of 15-20 reps
Cable rows 2 sets pf 15-20 reps.
Leg Press 2 sets of 15-20 reps.
Deadlifts 2 sets of 15-20 reps.

These are 15-20 reps to failure. If you make it over 20 then just add more weight next set. Don't stop at 20 if you can do more.

Be sure and do a nice 8 rep warmup set at 70% of your working set. I have no idea what weights to start at, you are just going to have to try them to figure it out.

Don't eat for 3 hrs before hand.
For extra credit you could take 2g's of glutamine, and a gram of Arginine in water before your workout. These help make growth hormone.

You could have a nice plain protein shake afterwards. I'd go low carb myself. Don't skip it.

NOTE: Growth hormone just plain makes you starving. This workout, and some of those amino's do that to me. Behave.

To start you could just do 1 set of each with the warmup. No sense over doing it starting out.


If you do exactly what I have listed here, I'd bet you could drop 20 lbs in 6-8 weeks. Granted, you'd have to watch your diet. 3,000-3,500 cals would be a great start. Keeping track is key.

Fudo

[Alex1985]

Couple of questions to Fudomyo.
Ok first of all I don’t even know what glutamine and arginine is so I guess I'll pass on that. I never tried any protein shakes, is it really a must or should I say worth it? Lastly 3,000-3,500 calories a day is WAY too much for me, I don’t really know how many calories a day I consume but I only eat 3 times a day, so... Is it ok if I get 2000-2500 calories a day?

I should say that the gym is right across the street for me, so is it worth it going maybe for a run there everyday?

Thanks for the great tips so far.

EDIT: From the 4 exersized you listed so far I found 3. Please check if those are the right once.

DB Bench Presses - http://www.leehayward.com/pics/declinebench.jpgCable
Cable rows - NO IDEA
Leg Press - http://www.leehayward.com/pics/legpress.jpg
Deadlifts - http://www.powerpage.net/images/mike475lockdead.jpg

THANKS!!

[Fudomyo]

Eating more often is better for your metabolism. 1/2 meals every 3 hrs is best. Even 3 meals with 2-3 snacks. Your brain and your stomach are in cahoots. Eating less more often is the best way to fool them.

Cable Row

Not a decline bench a dumbell bench press.

Glutamine and Arginine are just amino acids. You can find at your local hippie grocery / health food store.

The whey protein is worth it. Grab yourself some Optimum.

I wouldn't run every day. You could run 2 days. You'll need at least 2 days rest. Don't run on the days you lift. 15 minutes of hauling ass is better than 45 minutes of walking.

I know that elliptical looks intimidating, but it'll kick your ass, and it is easy on the joints.

Lift
Run
Lift
Run
Lift
Rest
Rest

Got it?