Workout Routine Help

[kyaandtre]

I am 5'10" and weigh 276.6 lbs. Ofcourse, that means I am overweight, however I am making all necessary strides to correct this problem. I just started about 1 week ago, but I workout for 1-2 hours every day except Sunday and can tell the difference in my energy level and overall feeling.

My question is this. I ideally want to be a solid toned 200 lbs. The main weight problem areas is my midsection and my legs. I generally jog for about 2-2.5 miles everyday. What can I do to lose this tube around my waist? Any and all suggestions are appreciated and helpful.

Jogging is great. A good nutrition plan is also going to be important to losing weight. What is your diet like now? Can you take us through a typical day of what you eat?

Also, are you currently doing any resistance training?

[kyaandtre]

Walking through a typical..hmm.....Here we go:

At 7:00 every morning, I head to the gym and do 30 minutes on the incline climbing machine (don't know the name) or treadmill and usually complete about 2.5 miles. I do the incline climbing machine most days because the impact on the treadmill hurts my knees.

Afterwards, I do 3 sets of 20 reps on two machines (one works the abdominal muscles by way of of pulling down bars which have 70lbs attached to them, the other is the seated row and I usually do 3 sets of 20 reps @90lbs on it and there are two more machines I generally use that work the back and my deltoids to get rid of the second wave as I call it.)

Go to work, which I normally walk quite a bit at work.

On Mondays, I go back at lunch for 30 minutes on the incling climbing machine for another 2.5 miles.

Wednesdays & Thursdays, I return after to repeat that mornings workout.

On Friday mornings, I workout for 2 hours. The first hour is as discussed above, the second hour is a body sculpting class that works all muscle groups.

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I typical eat a salad or a subway sub for lunch, consisting of turkey and roast beef, lettuce, green peppers, cucumbers, pickles, olives, vinegar, spicy mustard, pepper jack cheese, salt & pepper on honey oat bread.

For dinner, usually baked chicken, rice & a vegetable of some sort.

Also, I drink at least 1-16oz bottle of OJ everyday. I am a chronic OJ drinker. I feel like my day is not complete without a glass or two, not to mention a lot of water throughout the day.

Snacks usually consist of a small bag of chips, an apple, flavored rice cakes or granola bar.

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On Sundays, I usually cheat and kind of indulge in 3-fried cheese sticks, a chicken tender, baked potato and some sort of meat at O'Charley's (family tradition to go after church every Sunday).


I know this is a lot and not just a typical day, but here it is. Also, I may have a burger once a week or once every two weeks.

The first thing I noticed is there's no mention of any breakfast. Breakfast (even a small, quick breakfast) is really important to get your metabolism going and help control your appetite for the rest of the day.

The rest of your meals look good, but it would be good if you could cut your orange juice down to 8oz per day. You would be surprised how many calories you are consuming in juice! Cheating on Sunday is ok as long as you don't go overboard. For you snacks, instead of the processed granola bars, rice cakes and chips, I'd substitute something like beef jerky or nuts. Processed foods tend to be less nutritious, filling and satisfying.

It's great that you have started an exercise routine. Please don't feel obligated to do the treadmill if it hurts your knees. It's not important which machine you choose to do, but rather what's important is how much intensity you put into it.

For resistance training, the exercises you have chosen are missing some of your major muscle groups. I would recommend trying something like this 2 times a week in addition to your body sculpting class: deadlift, squat, rows, bench, overhead press. This will hit all your muscles. If you don't know how to do these exercises www.exrx.net has instructions and videos.

Wow, sorry for the novel. Hope this helped, and if you have any more questions, just ask!

[bodyshop20]

Just remembert this and it will help.
1st place a human stores fat ? Mid drift, and so its the last place it will go from.
So when Mid section slims you know yr on correct path

[gethotabs]

Hi,

You said you were overweight and want to get rid that fat on your midsection. So, I suggest you to watch what you eat. Try eating 5-6 smaller meals instead of 2-3 big ones. Also, focus more on cardio. Like, add some stair climbing to your routine. Hope this helps.

Originally Posted by LiftGirl

I would recommend trying something like this 2 times a week in addition to your body sculpting class: deadlift, squat, rows, bench, overhead press. This will hit all your muscles. If you don't know how to do these exercises www.exrx.net has instructions and videos.

^^^
What she said except I prefer 3x a week. M, W, F. do your cardio separately or at least AFTER lifting. If squatting and deadlifting 3x a week is too much for you, as it is for most then do Monday heavy squat, wednesday light squat (20% lighter than monday's weight), then Friday repeat mondays squat. Increase weight the next week. Deadlift on Wed.

Andy, I prefer 3x per week for resistance training as well, but I figured the body sculpting class could sub for one of the resistance training sessions.

I think with the body sculpting class plus 3 days a week of weight training, I'm not sure if the muscles get enough rest, especially for a beginner who may not know his body well yet.

True...the body sculpting might lead to overtraining with a full body 3x a week workout.