Work out routine and diet help please!

[Rickyy]

Hoping someone can give me some guidance.

I'm looking to lose weight and tone up slightly. Currently 16 stone at 6 foot 4inches. Need to shift my gut and moobs, don't carry weight anywhere else (well maybe a bit on my face!)

I've recently bought a running machine and have a weight bench similar to this, without any leg attachments...



and a set of dumbells.

Can somebody recommend a routine for me? I've been doing half hour of running for two nights and having a rest from it on the third. Managed 4.1 miles in half an hour last night, which probably doesn't sound impressive, but I haven't done any proper exercise for at least 7 years!

What sort of workouts should I be doing with the weights, I've read through the "What training have you done today" thread and I haven't a clue what any of the terms mean!

Also I've no idea about nutrition, my new diet has been

Breakfast : 2 x Shredded Wheat with skimmed milk or boiled eggs.

Packed lunch for work consists of : 3 pieces of fruit (apple, banana and orange) Tuna salad wrap (very little light mayo) and two hard boiled eggs.

Dinner: Usually something like jacket potato with beans or soup or pasta or rice dishes with chicken usually

As I said, I have not got a clue about exercise or nutrition, so can someone who knows their stuff help out an unfit, clueless fellow PH'er

[BenM77]

Hi mate, how often are you hoping to train?

You can start with a full body routine if you are new to training, if so then i would keep it simple and stick to the big 5.

Flat barbell bench
Deadlift
Squat
Bent over row
overhead press

for rep ranges you can use the tried and tested 3x10 at first, working on progressive failure with 90sec rests.

[sparks_E39]

What you are doing now with an intake of 1500-1700 calories should see the weight drop off you in a healthy and slow manner (which is what you want) Crash dieting and losing weight quickly doesn't really work. If you are losing anything from 2-3 lbs a week you are doing it right.

[Rickyy]

Thanks guys.

With regards to training what would you recommend? At the moment I'm doing 2 days running then having a rest day. I don't use the weights as often, but was thinking about stepping it up to every other day.

I need to start calorie counting, at the moment I'm eating the same amount, but healthier options. I've pretty much cut bread out altogether and upped my fruit and veg intake.

Thanks again.

[Ordinary_Chap]

Riccky, every other day for weights is good or another traditional routine is something like;

Monday; Legs
Tuesday; Chest/Triceps - This is known as a push day since all exercises involve pushing weights
Wednesday; rest - Rest is as important as training, without resting you'll never make good gains
Thursday; Back/Biceps - This is known as a pull day since all exercises involve pulling weights
Friday; Auxiliaries - Abs, Calvs, Shoulders - Essentially most of the smaller muscles. Although if you're doing squat/deadlift/bench etc on the other days you're abs will get a workout anyway.

Another routine could be a complete body routine each of your sessions 3 times a week, day on-day off-day on.

Why don't you join us in the transformation thread? Lots of folks starting out again in there sharing advice with each other.

[Ordinary_Chap]

Oh and if you want to learn a lot on this subject, just watch these videos by probably the most highly valued trainer out there. He's done it as a way of giving something back to the community which has given him a great lifestyle.

http://www.teamskip.net/longevitydvd/

All the best!
Lee