So you are wanting to burn fat then. Ok now we have a starting place. There are a couple of ways you can go - you said your diet is in check, start tracking what you eat each day, honestly logging everything you put into your mouth for a while. Many of us use
www.fitday.com for that. It has details available for many of the commonly eaten foods. The ones that you may have which aren't in there, there is an option to enter "custom" foods. Best of all, it's free to use online. That way you know you are really getting the right amount of calories for your body to lose fat.
Start with a well balanced diet then if you see you aren't losing, keep your protein level enough to support muscle repair and start to reduce your carbohydrate intake until you start losing fat. If you find you are getting hungry or it is hard to stick to, increase your intake of healthy, natural fats until you aren't hungry. Eat until satisfied, not stuffed. Don't ever go hungry - eat every 3-4 hours if you need to. If the gradual approach doesn't work for you, search the nutrition section for "my ketogenic plan", it outlines how I lost from 300lb to where I am now.
Now the workout routine.
It is important to make one you can live with. You can do full body 2-3 times a week, make a split where you work different parts of the body a day or two apart, or my favorite - one body part/day. Day1=legs, day 2=arms, day 3=shoulders, day 4=back, day 5=chest/abs, days 6&7=off.
However you choose to go, now pick a set/rep range you can work in. Some people prefer to do 3-4 sets of 10-12 reps, others 3-4 sets of 8-10 reps/exercise. I personally love doing 3 sets of 4-6 reps. I start with a weight I can handle for 4, then increase the reps as I'm ready. When I can do 3 sets of 6 easily, I increase the weight. Many people say that's for advance people only - I say hogwash, I'm by no means advanced. My wife recently started it and within 8 weeks had more than doubled her strength on every lift.
Do not neglect any body parts - don't just train the mirror muscles eg. arms/chest. The back, legs, arms, shoulders are all important.
Search through the exercise description section in the beginners forum and find 2-3 for each body part you think you can do and keep doing - use them.
My preferences are (and these are just what I prefer).
Legs - squat, stiff legged deadlift, calf raise, leg extension, leg curl.
Arms - barbell curls, skull crushers, dumbell curls, tricep pushdowns
shoulders - military press, upright row, seated
dumbell shoulder press, shrug
Back -
conventional deadlift, bent over row, pullups (lat tower is just as good if you can't do a pullup yet)
chest - flat, incline, and decline bench press
abs - decline crunches with added weight (if you can barely do a crunch, keep at it and soon you'll be adding weight), kneeling cable crunch.
Cardio
This is an all important part of fat loss - start out by getting out and walking 15-20 minutes a day. Work your way up to 20-30, 30-45, then an hour. When you can get out there and cover 4 miles in an hour, consider starting to run (for shorter times of course) - or think about something like max ot cardio - go all out for 15-16 minutes not holding anything back because it is only going to last a short time. The moderate intensity walking, running will work...so will the short periods of high intensity. Just don't start out with too high of an intensity until your body is acclimated to it for a while and give yourself a heart attack.
I hope you can find some things in this that you like and can make work for you. If not, there will be other answers shortly and someone CAN AND WILL help you find what will work for you.
http://www.ast-ss.com/max-ot/max-ot_intro.asp If you register, this site is free. You don't have to buy the suppliments to get the workout. This is what I do. Many others here do it too. There are other plans, this is just the one I happen to like the best. Give it a read and see what you think.
Be sure to keep us posted on your progress toward your goals...that's a good way to keep motivated.
Linear Mode
