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finding the right program?

evol_js Posts: 111 Joined: 2006/03/19	2006/06/20, 06:58 PM I've been working out for about two months now and have lost 20 pounds or so and have increased weight in pretty much every exercise. My problem is, I feel very lost in my program. I've been doing weights every day and then 20-30 minutes of cardio after the weights. I'm trying to lose weight (I have a lot of fat to lose) and gain muscle-- every program I'm finding tends to those who either want to lose weight or gain muscle. What does one do when they want to do both? If I do cardio on the days I don't do weights, I feel like I'm wasting and could be burning calories.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/06/20, 10:39 PM You might be a good candidate to browse the thumb tacked posts. It can be done but you have to have an almost perfect diet and even more perfect workout. Have you checked out the lean mass gains program on this site? Doing cardio every day isn't going to get you to where you want to go and there is no easy way to get there.
evol_js Posts: 111 Joined: 2006/03/19	2006/06/21, 07:55 AM Well most of the information I have no is from reading the thumb tacked posts and searching throughout the forum. Nothing is clear of what the program should look like though. All of these little tips and bits of information don't compile very well for me. The top reason I'm exercising is health, right above appearence. If I want those two things do you think it's a better idea to do cardio first and lose my fat before lifting weights? The problem with that is, I've already come so far in my muscle gains I'd hate to lose it.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/06/21, 11:49 AM There is a lot of information to sort out. :) Just a clarification.... You are doing weights and cardio every day.?? I'm not trying to put you off but there are too many variables that aren't known like what your workout looks like and your diet. In a nutshell I'd put cardio and weight training on alternate days. This may not apply to you but in a lot of cases where I've seen people work out every day, they weren't working out intensely enough.
evol_js Posts: 111 Joined: 2006/03/19	2006/06/21, 12:05 PM Yes, I'm doing weights in the morning and cardio right after the weights. I switch between 20 minutes of HIIT and 30 minutes of just cardio on the elliptical machine. Yesterday I decided to do weights in the morning and cardio at night, that worked pretty well. My diet is pretty basic.. I eat healthy food when I need it. I eat a breakfast about an hour before working out.. have a protein shake and a small healthy snack right after I workout.. have a sandwhich (whole wheat bread, turkey, cheese) for lunch.. have another healthy snack later.. (i.e. rice cakes with natural peanut butter on them), then have a dinner (usually some kind of meat like steak or ground beef).. and sometimes one more small healthy snack before bed. I started at 269 pounds and have been doing this program for a coupel of months now and am 250 pounds. I have a lot of fat left to lose. So back the the original question. What kind of program do I need to lose the most fat, but I still want to make muscles gains. Would it be best to lose the weight I want first then to weight lift?
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 12:08 PM I feel and I think most would now agree that a good weight training program is #2 in importance. First thing is diet, you say you eat healthy but (I am totaly gulity of this) eating healthy and KNOWING EXACTLY what and how much you are eating are two different things. Get what you eat under control first then lift weights, then worry about cardio -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
evol_js Posts: 111 Joined: 2006/03/19	2006/06/21, 12:19 PM Does that mean stick with my weight training program and drop cardio? Or are you saying that should be my top priority and only do cardio when I have the energy? I don't see how I'll lose all of the fat just by weight training-- well I do, but it seems it'd take longer than if I were on a cardio program.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 12:31 PM As mutt has told me before...I think you are making this harder than it needs to be.If you have lost weight with your routine already you're already a step ahead.If it were me(ofcourse I'm a woman so my desires may differ)I would work on getting my body fat down then work on building the muscle up.I don't think you will lose the muscle gains you've made...it's not like you plan on sitting on the couch.Remember you are making a lifestyle change here,so experimenting with what works best for YOU,ie morning cardio night weights/every other day cardio weights/one week weights on week cardio...as long as you are working towards your goal in a positive way it'll work out. Mutt is just telling you to be sure your portions are under as much control as you think they are.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 12:43 PM No not to drop cardio just that you need lean muscle mass instead of fat right? ONLY way to build muscle is by weight training, cadio does not burn fat like most think, it cause weight loss to a cetain point by burning calories. However more studies have shown that a weight training program burns more calories over all than a session of cardio alone. that is all I am saying. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 12:52 PM What????Where is this study...I think you're the one losing it now mutt!!! J/K...of course I believe you mutt.I know I have seen alot more progress doing both strength training and cardio,so I will back you up on this.I do mostly body weight exercises however.(crunches,pushups,chair dips,things of that nature)
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 12:54 PM Well if you do not believe me try this: DO 8 sets of squats, light weight, heavy weight, does not matter. take only 30 secs rest inbetween sets, then tell me if you feel like walking or even running gave you a better cardio and or calorie burn? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:06 PM Down boy!!! I told you I believed you!!! How many reps should I be doing in this experiment of yours?? I've got nothing to do today(clearly...I've been sitting here all morning)... Care to make a wager on this?? you'd have to count on me being honest and take into acount I've done 3 sets of 25 then 20 then 15 squats this morning(no cardio) let me know mi amigo...you up for a bet??
evol_js Posts: 111 Joined: 2006/03/19	2006/06/21, 01:08 PM I think I was less lost than I thought really. Like mutt said, my biggest problem is probably my diet-- so I'll reevaluate that and stick with my basic morning weight training program with some cardio at night. Thanks guys
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:10 PM what ever reps you want LOL do 8-10...point is that weight training is the best way to lose fat.....that is what we are all after. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:12 PM Or do this it is called a complex: Deadlift – 6 reps * Romanian Deadlift – 6 reps * Bent Over Row – 6 reps * Power Clean – 6 reps * Front Squat – 6 reps * Push Press – 6 reps * Back Squat – 6 reps * Good Morning – 6 reps Do all exercises without stopping rest for 30 secs and do all them again 6 reps per exercise (8 exercises in all) try to do this 5 times. use a very light weight I used 65lb and can just get 4 full times and 1/3 of the 5th. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:19 PM Hey mutt I thought you liked me...and here you are trying to kill me!!! What's up with that??? Stick with just the squats and I think I can take ya!!!:) Good Luck to you evol!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:34 PM sissy! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:38 PM sissy!!!!!!Oh you're gonna get it!!I don't know how or when...and neither do you,so watch it buddy! YOU are on THE list!!!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:43 PM Ok...now can you do me the smallest favor and breifly describe how to do these exercises? ============ Quoting from 7707mutt: Or do this it is called a complex: Deadlift – 6 reps * Romanian Deadlift – 6 reps * Bent Over Row – 6 reps * Power Clean – 6 reps * Front Squat – 6 reps * Push Press – 6 reps * Back Squat – 6 reps * Good Morning – 6 reps Thanks so much...you're the best!:love: =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:43 PM LOL gee another list? I will NEVER learn!:big_smile: -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:44 PM Which ones? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:52 PM You may scoff at the other lists your on...but you've never been on MY list!!!
sstump1 Posts: 1,227 Joined: 2005/03/20	2006/06/21, 01:53 PM I've been on so many list I started keeping a list of lists. Just so the list owner wouldn't lose track.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 01:54 PM Listen I can take anything you can dish out and then some. I am one of 7 kids 3 of which are sisters! No one can compete with that! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 01:55 PM I'm afarid I was referring to all of them.I know...it's awful I really don't know how to do a deadlift,or any of the other ones. I've seen some pictures here and there and read descriptions,but it didn't sink in.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/21, 02:04 PM UM sheesh ok man that is a lot. most of them are on this sites exericse description. A romanian deadlift is a stiff leg deadlift. Shoot I am bad at this. UM a back squat is a reg squat where the bar rest on you back, a front squat is a squat but you hold the bar on your shoulders with you arms crossed. and a push press is a barbell shoulder press. A good morning is where tou put a barbell on your back, bend you knees a bit then bend over from the waist. A power clean is taking a barbell off the floor and flip it up to your shoulders. A bent row is a barbell row. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/21, 02:32 PM Ok...yep your bad at this!!!J/K!!! I'll look them up again and enlist my husbands help...he's the brains in this outfit!! Thanks mutt...I will try this and let you know how it worked out!!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/06/27, 10:27 AM Ok Mutt...you can no longer call me a sissy...I did this complex today! ============ Quoting from 7707mutt: Or do this it is called a complex: Deadlift – 6 reps * Romanian Deadlift – 6 reps * Bent Over Row – 6 reps * Power Clean – 6 reps * Front Squat – 6 reps * Push Press – 6 reps * Back Squat – 6 reps * Good Morning – 6 reps Do all exercises without stopping rest for 30 secs and do all them again 6 reps per exercise (8 exercises in all) try to do this 5 times. use a very light weight I used 65lb and can just get 4 full times and 1/3 of the 5th. ============= Well maybe you can call me a sissy I only used a 10 pound weight:)I was a little nervous!My legs are shaking but they feel good. I do have a question though...my back feels a little strained.not pain,just strained some,is this from improper form...or am I just not used to working my back???
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/27, 11:18 AM No Good mornings will cause that feeling......just go easy with it for a day or so! Nice job! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
AlieaJo Posts: 1 Joined: 2007/01/08	2007/01/08, 11:37 AM Okay, so I'm new at this. I would like to start a good work out but don't know what would be best for me. I've had three kids and would like to lose the weight I've gained (which would be 50 lbs.) but also tone. I want to end up looking tight but not too defined. Could I get some suggstions on a good routine to start with? Just for info purposes, I have lost aprox 40 lbs. doing weight watcher and now I'd like to add the perfect excercise routine. Thanks for your help.