Potentially retarded quesion but whatever

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Potentially retarded quesion but whatever

Post  Blue on Sat Apr 04, 2009 1:17 pm

Hey guys, I have asked a few online buddies I know and got really no answers, so I figured I would give you guys a try.

For the last 1-2 years I have been "working out" to lose weight. A couple of years ago I got myself up to over 325 pounds. My blood pressure was all screwed up, I was getting all lightheaded when I go from a sitting to a standing position, I developed Planter's Foot, Gerd, my asthma became more severe than it already is. I was doing horribly. So I joined a gym and bought the South Beach Diet book and started to try to do something about it.

I am 34. I haven't worked out since high school. I was very thin back then. I was the same height I am now (6'3") but only weighed 160 pounds. I had a friend who was on the football team back then and I would just work out with him. Because I don't know what to do, when I go to the gym all I do is do the elliptical machine for like 45 minutes to an hour then go to that circuit training place where you do all those different exercise stations for a certain amount of time. I do that twice through then I got back and do the elliptical machine for another 45 minutes to an hour.

My brother laughed at me because apparently only women do the circuit training. lol, whatever. I have lost over 65 pounds, you guys probably saw my pic in the other forum.

However, I would like to start using weights, I just don't know what to do. I would like to have a plan that I can look at and follow. I don't know anything about lifting weights, but I want to. Would any of you guys be able to help me out with what I should do? I don't know how much weight to use or how to figure out how much weight to use, how many reps, sets, etc. What exercises to do. I don't even go in that section because I feel lost and silly.

(please don't laugh at me, I am just asking because I know alot of you workout)

Blue

Blue

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Re: Potentially retarded quesion but whatever

Post  Mortis on Sat Apr 04, 2009 2:31 pm

Dude, no one's going to laugh at you here, and it's cool that you asked us Smile

For weight lifting, on practically any type of weights, you want to figure out what your max is, and then go about half of that. I usually go 2 sets of 10's with 1 minute rest in between. Curls, bench, leg press, etc.. doesn't matter. Starting out on weights, you may want to go a little less than half for a few days or a week, just to get to use to the stress of the muscles.

A lot of people switch days on the part of body they are going to work out for that day as well. Like, one day, work the arms, chest, shoulder.. and then the next day, work the legs, and so on. It gives those muscles time to rest in between workouts.

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Re: Potentially retarded quesion but whatever

Post  Mitch Ciccarelli on Sat Apr 04, 2009 2:43 pm

Here are some articles that can help you:

How to Design a Damn Good Program (Parts I and II)
http://www.t-nation.com/readArticle.do?id=1701042&cr=
http://www.t-nation.com/readArticle.do?id=1702383&cr=

Training for Newbies (Parts I and II)
http://www.t-nation.com/readArticle.do?id=1764218&cr=
http://www.t-nation.com/readArticle.do?id=1765943&cr=

Nutrition for Newbies (Parts I and II)
http://www.t-nation.com/readArticle.do?id=1793585&cr=
http://www.t-nation.com/readArticle.do?id=1795045&cr=

Different Destinations, Different Journeys:
Get Functional, Get Structural, Get Started!

(regards functional vs structural adaptation of tissue)
http://www.t-nation.com/readArticle.do?id=459430

Locked and Loaded:
Loading Patterns for Strength and Muscle Gains

http://www.t-nation.com/readTopic.do?id=666294

Hey, Balance This!
(eating a "balanced" diet)
http://www.t-nation.com/readArticle.do?id=460487

21st Century Eating
(eat every 3 hours?)
http://www.t-nation.com/readArticle.do?id=1025241

The Top 10 Post Workout Nutrition Myths
http://www.t-nation.com/readArticle.do?id=659666

Lean Eatin'
http://www.johnberardi.com/articles/nutrition/leaneating_1.htm
http://www.johnberardi.com/articles/nutrition/leaneating_2.htm

Tom Venuto on "The Recommended Hours of Sleep"
http://www.formerfatguy.com/articles/sleep-recommended-hours.asp

Long Live Your Bench
(balance the push and pull)
http://www.t-nation.com/readArticle.do?id=460658

G-Flux
(energy expenditure)
http://www.t-nation.com/readArticle.do?id=909183

Grease the Groove
http://www.dragondoor.com/articler/mode3/69/
http://cbass.com/Synaptic.htm

Understanding Muscle Fiber Types
http://www.bodybuilding.com/fun/kelly13.htm



4 Ways to Stay On Track
http://www.t-nation.com/article/performance_training/4_ways_to_stay_on_track&cr=

Top 30 Testosterone Diet Articles
http://www.t-nation.com/readArticle.do?id=629609

Bench Press Battlefield
Manipulate the CNS and Tap Into Hidden Strength!
http://www.t-nation.com/findArticle.do?article=243bench2

Destroying Fat
http://www.t-nation.com/readTopic.do?id=1499282

Getting Hypermetabolic: Gearing Your Body for Maximal Fat Loss
(Thibaudeau's most recent fat-cutting method. Posted on the women's version of T-Nation, but it applies to men as well.)
http://www.musclewithattitude.com/readArticle.do?id=1990306

The Hierarchy of Fat Loss (Note: current research shows that EPOC does not play as great a role in fat loss as previously believed. Cosgrove no longer stands behind the statements regarding EPOC.)
http://www.t-nation.com/readTopic.do?id=1526539

The Essential Berardi
A stripped down overview of JB's dietary wisdom
http://www.t-nation.com/readTopic.do?id=460027

Temporal Nutrition
http://www.t-nation.com/findArticle.do?article=05-160-diet

Training to Failure
http://www.ironmagazine.com/article274.html

The Success Quiz:
Troubleshoot Your Training Progam!
http://www.t-nation.com/readTopic.do?id=476238

Beach Training for Performance-Oriented Lifters
http://www.t-nation.com/readTopic.do?id=687162

The Protein Roundtable
http://www.johnberardi.com/articles/nutrition/proroundtable.htm

Carbohydrate Roundtable
http://www.t-nation.com/article/diet_and_nutrition/the_carbohydrate_round_table_i
http://www.t-nation.com/readTopic.do?id=459360

The F-Word
All You Ever Wanted to Know About Dietary Fats
http://www.johnberardi.com/articles/nutrition/f_word.htm

What if Bad Fat is Actually Good for You?
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=health&category=heart.disease&conitem=a03ddd2eaab85110VgnVCM10000013281eac____

The Fasted Cardio Roundtable
http://www.t-nation.com/article/diet_and_nutrition/the_fasted_cardio_roundtable

Tom Venuto on fasted cardio
http://www.formerfatguy.com/articles/cardio-morning.asp

Tom Venuto on PWO shakes
http://www.burnthefat.com/affiliate_area/post_workout_drinks_and_fat_loss.html

Articles by Lyle McDonald
http://www.bodyrecomposition.com/articles.html

The 7 Habits of Highly Effective Nutritional Programs
http://www.johnberardi.com/articles/nutrition/7habits.htm




Good luck in your weight training quest Smile

Mitch Ciccarelli

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Re: Potentially retarded quesion but whatever

Post  Jennifer on Sat Apr 04, 2009 4:53 pm

Hey Blue, I wish you the best of luck. Let us know how it works out for you.

Jennifer

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Re: Potentially retarded quesion but whatever

Post  DFDmike on Sat Apr 04, 2009 11:56 pm

hey Blue, used to be 340, got down to 202 in 3 years. just be consistent. find a guy at the gym or if you are working out at home, to check your form. get a foundation before anything. i lifted the entire time i was losing. PM me and i can give you specific advice. just don't neglect ANY body part. i am a manager at a gym and a fitness instructor, so i am more than well enough versed in the topic.

a basic training split is:
day 1: chest/tris
2. back/bis
3. shoulders/traps/abs
4. legs
taking breaks whenever you can't make it. don't assign days of the week because if you miss a day, it gets confusing. just when you go to lift, do the next in order.

my split is:
chest/bis
legs
shoulders/tris
back/traps

if you want more compact, you can do upper and lower body days. if so, i would focus on compound movements that hit multiple muscles and only do isolated arm work if you have something left at the tail end.

also, just starting out, i would do 3 sets of 8-15 reps, and only working until near failure (what is for sure the last rep you can muster) on your last set. i've always found 2 sets to never allow me to feel much unless i am doing high intensity training which is something you want to avoid at first.

remember, perfect form is more important than heavy weight!

DFDmike

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Re: Potentially retarded quesion but whatever

Post  Blue on Sun Apr 05, 2009 7:17 am

Thanks SOOOOO much. That's tons of information. I will keep going over and processing what you said. I will check out those sites also.

That's perfect. Gives me alot to think about and try.

Blue

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Re: Potentially retarded quesion but whatever

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