Any advice for a weight loss routine

[ShawCrossShark]

Any help much appreciated

I need to lose a decent amount of weight and want to try an find the best routine

Went back to the gym yesterday for the first time in 3 weeks following an ankle sprain. I suffer from overpronation in my ankles and have mild arthritis in them both from previous sporting injuries, not helped by the fact that I am over 20 stone. Saying that I am not horrifically unfit as I play rugby and cricket and have been back in the gym since November (after stopping smoking)

I have, traditionally, avoided the treadmill due to my ankle issues, but have now invested in the proper footwear (motion control trainers) and feel more comfortable on there

So, what advice would you give? I will be doing 3-4 sessions a week and was thinking a variety of cardio (treadmill, cross trainer, bike) with a short all around weights circuit (low weight high rep) to finish (think bicep/tricep curl, lat pull down, seated row, shoulder press, bench, fly, leg curls, leg press)

How does this sound? Anything else that I am not considering?

Thanks in advance guys

[cliffe_mafia]

Weight loss depends on your diet. You need to burn more calories than you consume. You'll be lucky to burn 500 calories during an a hour of exercise and there are 3500 calories in a pound of fat. It's a lot easier to not eat the calories in the first place. Get your diet sorted for the weight loss and think of the exercise as an added bonus that is making you fitter, healthier and stronger.

[_Deano]

I agree with Cliffe.
I noticed the greatest weight loss was achieved from dropping carbs from my diet, whilst still exercising.
My workout changed slightly to a more cardio based workout, but i still worked on the weights too.
Essentially i went from a 36" waist to a 32" in about 11 months (on and off at the gym, due to work commitments).
Prior to the last 11 months, i tried different work out plans and none of them shifted the weight; and this was mainly due to my diet pretty much staying the same e.g. lots of bread, pasta, potatoes, etc.

[toon10]

Agree on diet. I did a HIIT course with a diet plan and lost over a stone in 6 weeks. Cut the carbs and sugars. Avoid pretty much most of the checmical cr@p you get in supermarkets and you'll not go far wrong.

[ShawCrossShark]

Understand the concept with diet and plan to change that as well (80% what you put in and 20% what you take out as I understand it) and fully intend to limit carb intake

It was more just a case of if there was anything specific I could do in my workouts to add fuel to the fire, so to speak

I know some weights are a good idea, as this keeps your metabolism raised for a longer period

Please feel free to correct me if any of my science is wrong

[toon10]

On the excercise front, HIIT worked for me. An example routine would last an hour in total and look like:

60 seconds kettle bell swings, 15 second rest.
60 seconds round the world weights bar (lift to waist, then above head, drop behind neck, do a squat and then up and down.) 15 seconds rest.
60 seconds in a press up formation with small dumb bells. Lift left arm up for 30 seconds then switch to right for the remainder. 15 second rest.
60 seconds kettle bell lifts, 15 second rest.
60 seconds of burpees.

You get about 3 minutes rest when done then repeat the same routine 3 more times. The rest of the session was spent on sprints and boxing routines. It's a painful hour but if you are comitted, you get results as long as you eat right.

[Foliage]

If you have a smartphone get the 'myfitnesspal' App and use that, follow what it says and you wont go far wrong.

[Mojooo]

I have found heavy weightlifting better for weightloss than cardio - but you may be limited by your ankles.

Also cut out sugar more than anything. Look at the label of all prepacked food to se ehow much sugar they have in them before buying.

[jimbobsimmonds]

I went from 123kgs down to the low 70s in a calendar year (yes, it is possible). It was helped by being 18 at the time but I put it down to SIGNIFICANTLY (ie halving) calories and lifting weights 4 times a week with cardio thrown in.

Sorry, there is no magic formula...

It is worth bearing in mind I now hover around 90kgs, 123kgs was too fat but 70kgs was far too low. In hindsight I caused a lot of damage to my metabolism that took another 12 months to sort but I did lose the weight!

[Foliage]

jimbobsimmonds said:

I went from 123kgs down to the low 70s in a calendar year (yes, it is possible). It was helped by being 18 at the time but I put it down to SIGNIFICANTLY (ie halving) calories and lifting weights 4 times a week with cardio thrown in.

Sorry, there is no magic formula...

It is worth bearing in mind I now hover around 90kgs, 123kgs was too fat but 70kgs was far too low. In hindsight I caused a lot of damage to my metabolism that took another 12 months to sort but I did lose the weight!

How tall are you?

[HonestIago]

jimbobsimmonds said:

I went from 123kgs down to the low 70s in a calendar year (yes, it is possible). It was helped by being 18 at the time but I put it down to SIGNIFICANTLY (ie halving) calories and lifting weights 4 times a week with cardio thrown in.

Sorry, there is no magic formula...

It is worth bearing in mind I now hover around 90kgs, 123kgs was too fat but 70kgs was far too low. In hindsight I caused a lot of damage to my metabolism that took another 12 months to sort but I did lose the weight!

Mind elaborating?

[dirty boy]

HonestIago said:

jimbobsimmonds said:

I went from 123kgs down to the low 70s in a calendar year (yes, it is possible). It was helped by being 18 at the time but I put it down to SIGNIFICANTLY (ie halving) calories and lifting weights 4 times a week with cardio thrown in.

Sorry, there is no magic formula...

It is worth bearing in mind I now hover around 90kgs, 123kgs was too fat but 70kgs was far too low. In hindsight I caused a lot of damage to my metabolism that took another 12 months to sort but I did lose the weight!

Mind elaborating?

His body was probably in a mode of starvation permanently, meaning it became efficient at storing fats for body protection and made any prospect of gaining muscle and remaining 'lean' difficult. Lethargy and hormonal issues can arise too.

You can rectify it, but it takes a long time, very slowly increasing the calories every few weeks and exercising appropriately.

[cliffe_mafia]

OP this video looks good for strengthening your ankles so might be worth a try (mine are like glass too)

STOP ANKLE SPRAINS (In Just 3 Quick Exercises!!)

https://www.youtube.com/watch?v=-bP24FFkQ54&li...