Am I on the right track??

[NumberSixx]

I have just started the gym/excercise routine 2 weeks now. Basically I am out of shape in the worst possible way if I am compared to some of the folks up in here.......... My stats are 5'-9" tall, weighs 179lbs. My goals is to lose the belly fat and build up my muscles basically. On the first day of the gym, I was put on the treadmill for 30mins at slow speed to sweat it out. After that I was then told to do something called dead lift with a 15-20lbs barbell handle 3 sets of 10's with a 10 seconds break in between sets. After that it was on to other types of weight training on some machines, no clue as to what they are called. Did some leg curls......is that what they are called?? Yah I am a noOb so bear with me guys. So now the instructor has decided to check my weight and measure my arms, calves, thighs ect. and keep a fitness log for me. As for the diet.................well he is yet to come up with a plan. I have basically stayed away from dairy products and fatty foods in general as ordered by my doctor due to cholestrol inbalance. So I am asking you guys if I am indeed on the right track to a better health/fitness routine or I am going about it the wrong way.

[westside24]

Getting in the gym is a major step! so I would say, youre doing the right thing, just keep reading things in this website, youll start to figure it out.

[MAURER]

just wanting to improve your fitness is the most important step in the right direction. I would say, keep doing the cardio for 30 mins 4 times a week. in the weight room, stick to big compound lifts that use a lot of muscles. the deadlifts you are doing are a great example. others that you might want to try are bench press, military press, squats, pullups/pulldowns, and rows. these will build the most muscle and also burn the most calories. if you are wondering what these exercises are, you can look them up on the exercise and muscle directory at exrx.net. other than that, just watch your diet. eat small meals often. looks like you're on the right track. good luck with all your goals!

[NumberSixx]

Thanks for the replies guys, now here is another question. In terms of limits.......how do I know what is the maximum weight to train with as a beginner?? Right now I am dead lifting 30lbs, bench pressing 20lbs. While reading stuff on the forum regarding to bench pressing I learnt someting new in regards to how to hold the barbell "properly" I got better stability while lifting the weight now compared to when I first bench press and my hands were shaking.

[Maxgain]

Originally Posted by NumberSixx

Thanks for the replies guys, now here is another question. In terms of limits.......how do I know what is the maximum weight to train with as a beginner?? Right now I am dead lifting 30lbs, bench pressing 20lbs. While reading stuff on the forum regarding to bench pressing I learnt someting new in regards to how to hold the barbell "properly" I got better stability while lifting the weight now compared to when I first bench press and my hands were shaking.

A weight you can do 8 reps with, without losing form

[westside24]

Originally Posted by NumberSixx

Thanks for the replies guys, now here is another question. In terms of limits.......how do I know what is the maximum weight to train with as a beginner?? Right now I am dead lifting 30lbs, bench pressing 20lbs. While reading stuff on the forum regarding to bench pressing I learnt someting new in regards to how to hold the barbell "properly" I got better stability while lifting the weight now compared to when I first bench press and my hands were shaking.

Right what Max said... If you feel like you can increase your weight, and still get in 8 reps then increase it. Im not talking go from 20 lbs. to 120 lbs. I would just add maybe 10 lbs each time if you can.

[LiftGirl]

You're already taking the right steps, and I congratulate you for that. Regular exercise has been proven to raise good cholesterol while lowering bad.

As far as diet, how about if you tell us what you're eating in a typical day, and we'll give you some guidance from there?

[NumberSixx]

Originally Posted by LiftGirl

You're already taking the right steps, and I congratulate you for that. Regular exercise has been proven to raise good cholesterol while lowering bad.

As far as diet, how about if you tell us what you're eating in a typical day, and we'll give you some guidance from there?

Thanks LiftGirl........as for my diet on a typical day. Started off the morning with some coffee mixed with 2 teaspoon of white sugar and 2 teaspoon of condensed milk. Lunch time consists of cooked lunch that I get at the restaurant that varies from time to time usually curry chicken, stew beef, stew pork ect. Dinner consists mainly lean chicken breast with different veggies cooked together, some days I use beef tenderloin and cooked it with onions and have some pasta with it. As for drinks......mostly water and occasional soda.
Since I have started working out, my diet now is changed somewhat. Instead of the coffee, it has been substituted with tea and honey. When I go to work I have a bowl of Honey Bunches of Oats with Silk soy milk. If I feel peckish I grab some cashews and almonds along with water. But I find that I don't have that much vigor or energetic when I reach the gym with that diet..........like today for instance.

[minime]

Hi numbersixx

I suggest you change that breakfast for one! Honey bunches of oats = no-go. High in sugar means they give you energy only for a short time, which is probably why you have no energy come gym time.

I suggest some eggs (egg whites if you don't want to eat the yolk), and oatmeal with berries and almonds.

Basically you need each meal to contain protein and fats, not just carbohydrates.

I suggest you stay away from food that is cooked by somebody else for the most part, it is difficult to control the nutrition that way. Instead cook your own lunch to bring with you, or have a sandwich or salad. Dinner sounds good, don't forget to have some good fats with the chicken and veggies, like olive oil. If you are having pasta, watch your portion sizes, it adds up quickly.

[LiftGirl]

You want to add more veggies. Aldo you might want to replace those honey bunches of oats. Most cold cereals have a lot of sugar, but not so many nutrients. Are you eating enough calories? I'd suggest tracking it for a few days to make sure. Too few calories could account for a lack of energy. Also, once you have been exercising for a few weeks, you should notice your energy levels increasing.

[NumberSixx]

Originally Posted by minime

Hi numbersixx

I suggest you change that breakfast for one! Honey bunches of oats = no-go. High in sugar means they give you energy only for a short time, which is probably why you have no energy come gym time.

I suggest some eggs (egg whites if you don't want to eat the yolk), and oatmeal with berries and almonds.

Basically you need each meal to contain protein and fats, not just carbohydrates.

I suggest you stay away from food that is cooked by somebody else for the most part, it is difficult to control the nutrition that way. Instead cook your own lunch to bring with you, or have a sandwich or salad. Dinner sounds good, don't forget to have some good fats with the chicken and veggies, like olive oil. If you are having pasta, watch your portion sizes, it adds up quickly.

hmmmmmmmm....... so Honey Bunched of oats is a no no eh?? never realized that. When you say good fats...........what exactly you meant by that cause I get the impression that fats are to be avoided at all cost especially when trying to lose weight. Don't know if I had mentioned it before, my HDL is low but the LDL cholestrol is within boundary so my doctor said that my cholestrol is unbalanced. Ok so I can have my beef tenderloin cooked with olive oil and some lightly boiled broccoli and carrots for lunch instead right??.

[NumberSixx]

Originally Posted by LiftGirl

You want to add more veggies. Aldo you might want to replace those honey bunches of oats. Most cold cereals have a lot of sugar, but not so many nutrients. Are you eating enough calories? I'd suggest tracking it for a few days to make sure. Too few calories could account for a lack of energy. Also, once you have been exercising for a few weeks, you should notice your energy levels increasing.

ok what food groups contains calories??............I am not too knowledgeable on such things........LOL!!!!!!!

[westside24]

Originally Posted by NumberSixx

ok what food groups contains calories??............I am not too knowledgeable on such things........LOL!!!!!!!

all food groups contain calories.... Meat is dense in calories, so are nuts. Vegetables and fruit (carbohydrates)are very low in calories, while Grains, Pastas, Noodles, Oats, cereals, Breads (carbohydrates) are very dense in calories, which are not great for weight loss.

Originally Posted by NumberSixx

When you say good fats...........what exactly you meant by that cause I get the impression that fats are to be avoided at all cost especially when trying to lose weight.

Theres Transaturated fat, Saturated Fat, MonoUnsaturated Fat, and Polyunsaturated Fat

Trans Fat is definately bad.... In weight loss, saturated fat prolly needs to be a minimum, but for people seeking to gain weight, it is not so bad.
MonoUnsaturated fat is very good for you, It helps burn off other fats in your body, all nuts, breads, Oils, and beans, have MonoUnsat fats.
PolyUnsaturated fat is also very good for you (just not as good as Mono)PolyUnsat fats also make up what is known as Omega3-6-9 fatty acids, you can find these in nuts, breads, oils, Fish probably more , but those are the common.

[LiftGirl]

Originally Posted by NumberSixx

When you say good fats...........what exactly you meant by that cause I get the impression that fats are to be avoided at all cost especially when trying to lose weight. Don't know if I had mentioned it before, my HDL is low but the LDL cholestrol is within boundary so my doctor said that my cholestrol is unbalanced. Ok so I can have my beef tenderloin cooked with olive oil and some lightly boiled broccoli and carrots for lunch instead right??.

This is a common misconception. Fat doesn't make you fat, excess calories make you fat. Fat has a bad reputation because it's calorie-dense, so people figure it's too easy to eat a lot of it and get a lot of calories. But fat also helps make you feel satisfied and full and stay that way longer. Monounsaturated fats, such as olive oil, raise your HDL.

That would be an excellent lunch!

[NumberSixx]

Originally Posted by LiftGirl

This is a common misconception. Fat doesn't make you fat, excess calories make you fat. Fat has a bad reputation because it's calorie-dense, so people figure it's too easy to eat a lot of it and get a lot of calories. But fat also helps make you feel satisfied and full and stay that way longer. Monounsaturated fats, such as olive oil, raise your HDL.

That would be an excellent lunch!

oh I see, now I understand why my doctor suggest that I use olive oil when cooking my meals. She also mentioned canola oil as well but I have been hearing not so good reviews about the canola oil. Thanks for the info LiftGirl