Discussion
I posted a thread a while back and received some really good advice from a chap on here but unfortunately I can't locate his emails regarding a plan. Anyway, I've joined the DW Fitness gym in Bury and currently weigh about 16-17 stone and am 5'11. I am looking to lose weight and also tone up/get some definition. Does anybody have any advice as to what kind of workout plan I should be doing - I've got a session arranged with the PT there but that isn't going to be until next weekend and I want to get cracking on Tuesday if at all possible.
I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
You probably want to start off on around 2,000 - 2,300 calories per day, depending on how much activity you are doing.
Track this using an app for your phone called myfitnesspal (if you don't have a smart phone, use the website)
Try to get in at least 1g of protein per lb of lean body weight. Eat as little sugar as you can.
In terms of workout, try doing a full body workout every other day:
http://www.bodybuilding.com/fun/iovate5.htm
Do cardio after weights and on the days when you're not doing weights. Make a conscious decision to be more active and walk/take the stairs/keep moving.
Follow that and you'll see good results in a few weeks.
I also go to DW in Bury sometimes. Although usually train at Blackburn. Although, I was in there today. And if you were with your wife and a young lad, I walked past you on the way out...!
Track this using an app for your phone called myfitnesspal (if you don't have a smart phone, use the website)
Try to get in at least 1g of protein per lb of lean body weight. Eat as little sugar as you can.
In terms of workout, try doing a full body workout every other day:
http://www.bodybuilding.com/fun/iovate5.htm
Do cardio after weights and on the days when you're not doing weights. Make a conscious decision to be more active and walk/take the stairs/keep moving.
Follow that and you'll see good results in a few weeks.
I also go to DW in Bury sometimes. Although usually train at Blackburn. Although, I was in there today. And if you were with your wife and a young lad, I walked past you on the way out...!
Edited by GBDG on Sunday 29th April 23:18
ChandlerBing said:
I posted a thread a while back and received some really good advice from a chap on here but unfortunately I can't locate his emails regarding a plan. Anyway, I've joined the DW Fitness gym in Bury and currently weigh about 16-17 stone and am 5'11. I am looking to lose weight and also tone up/get some definition. Does anybody have any advice as to what kind of workout plan I should be doing - I've got a session arranged with the PT there but that isn't going to be until next weekend and I want to get cracking on Tuesday if at all possible.
I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
If you are getting a plan from a PT then until then I'd just wait until then and in the meantime just do some different types of cardio to get your body used to exercise again. I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
Post your plan here when you get it!
Ordinary_Chap said:
ChandlerBing said:
I posted a thread a while back and received some really good advice from a chap on here but unfortunately I can't locate his emails regarding a plan. Anyway, I've joined the DW Fitness gym in Bury and currently weigh about 16-17 stone and am 5'11. I am looking to lose weight and also tone up/get some definition. Does anybody have any advice as to what kind of workout plan I should be doing - I've got a session arranged with the PT there but that isn't going to be until next weekend and I want to get cracking on Tuesday if at all possible.
I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
If you are getting a plan from a PT then until then I'd just wait until then and in the meantime just do some different types of cardio to get your body used to exercise again. I don't currently do any exercise, work in an office environment and an generally quite unfit... may as well admit to it!
Mike
Post your plan here when you get it!
For now just stick to cardio (rowers are the best, cross trainers are for girls) and some resistance machines. However make sure the trainer gets you doing proper freeweight work, if he puts you on machines he's not doing his job properly!
And as OC says, post up your plan when you get it - I'm always interested to see what other trainers do with their clients.
Went yesterday and today. Sticking to cardio at the minute until I get a decent plan together. It's a tad intimidating though as some of the guys there on the weights are big, I'll feel a bit of a numpty starting with the small weights but we've all got to start somewhere I suppose. Think I will go for a swim tomorrow morning and then get back to the cardio Friday.
ChandlerBing said:
Went yesterday and today. Sticking to cardio at the minute until I get a decent plan together. It's a tad intimidating though as some of the guys there on the weights are big, I'll feel a bit of a numpty starting with the small weights but we've all got to start somewhere I suppose. Think I will go for a swim tomorrow morning and then get back to the cardio Friday.
No one will think you're a numpty for lifting small weight, propely. They will think you're one if you lift big weights badly though! Stick at it.ChandlerBing said:
balders118 said:
No one will think you're a numpty for lifting small weight, propely. They will think you're one if you lift big weights badly though! Stick at it.
Good point, thanks 
In most cases people only ever get laughed at if they are swinging weights up and down that are obviously far too heavy or stand there doing one million bicep curls!
In my gym if you want to earn respect you work hard, train with a weight that you can lift and be friendly!
I personally always laugh at those folk who say I don't need to try my legs because they are big (they never are) or they come out with some excuse like their legs get worked cycling or some other nonsense.
JonnyFive said:
I'm in exactly the same position as you, but weigh more than you.
I've no idea when I go to the gym, at the moment I'm just cycling 10 miles and then doing some random weights on the machines. Will be good to see what advice you get.
Very good beginners program.I've no idea when I go to the gym, at the moment I'm just cycling 10 miles and then doing some random weights on the machines. Will be good to see what advice you get.
http://stronglifts.com/stronglifts-5x5-beginner-st...
Focus on cardio and diet will see the best returns. I try to get to the gym 3 times a week and spend 40 minutes running, 20 mintutes on the bike and then finish my session with 3 * 15 reps (60 secs between each set) on three of the assisted weights. Get yourself an ipod and some of your favourite tunes and forget about what everyone else is doing or thinking.
As I stated at the beginning diet plays a huge part in getting the weight down. Its no use killing yourself in the gym for an hour and then filling your face with Pudding, Chips, Gravy and a buttered barm.
The most important part is keep at it. It took me 2-3 months when I started before I started to feel/see the benefit.
As I stated at the beginning diet plays a huge part in getting the weight down. Its no use killing yourself in the gym for an hour and then filling your face with Pudding, Chips, Gravy and a buttered barm.
The most important part is keep at it. It took me 2-3 months when I started before I started to feel/see the benefit.
paulmon said:
Focus on cardio and diet will see the best returns. I try to get to the gym 3 times a week and spend 40 minutes running, 20 mintutes on the bike and then finish my session with 3 * 15 reps (60 secs between each set) on three of the assisted weights. Get yourself an ipod and some of your favourite tunes and forget about what everyone else is doing or thinking.
As I stated at the beginning diet plays a huge part in getting the weight down. Its no use killing yourself in the gym for an hour and then filling your face with Pudding, Chips, Gravy and a buttered barm.
The most important part is keep at it. It took me 2-3 months when I started before I started to feel/see the benefit.
Good point, I have been trying to watch what I eat this week but do you have any suggestions as to what kind of foods I should be eating? As I stated at the beginning diet plays a huge part in getting the weight down. Its no use killing yourself in the gym for an hour and then filling your face with Pudding, Chips, Gravy and a buttered barm.
The most important part is keep at it. It took me 2-3 months when I started before I started to feel/see the benefit.
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