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2004/02/25, 01:31 AM
I have been doing a lot of reading on this site and am having trouble deciding what i should do. First off this is what i want to accomplish: I want to shrink the size of my thighs, glutes, and waist, and define and enlarge my chest, back, neck, arms, etc.
I am confused with what FT program to start out with. Also when should i do my cardio and what type of cardio should I do? Should i do regular cardio for 30-45 mins 3-5 times a week or should i do HIIT(and how many times should i do HIIT)?
I am also confused about my diet and what should i eat and drink? and how much of it? I live in my dorm at school and it is very hard to keep a strict diet with the food they have in the cafeteria as well as try to eat 4-6 small meals a day. I also go out on the weekends and drink quite a bit of beer on friday and saturday. Do i have to stop goin out or give up beer? Will the alcohol in my system from a friday night effect my workout on saturday?
Sorry about all the questions, but i really want to hit this head on and i am having trouble getting started?
Also, I am 5'10 and 205 lbs, i am not fat but do have a little college beer gut and the basic freshman 15.
any help would be appreciated.
thanks
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2004/02/25, 01:22 PM
soccerpride, fill out your profile.
I will try to help you with your questions -
Your goal is fat loss, unless you mean you want to get rid of muscle mass on your legs and glutes, but I am guessing it is bodyfat. You will see fat loss with a good eating plan, which unfortunately won't include 'quite a bit of beer'. alcohol affects your muscles, your performance, and your adherence to a healthy, fit lifestyle.
With your cardio, alternate, do low intensity for 45 minutes one day, medium intensity another, and HIIT on the third. Keep up this sort of rotation in in tesnsity - it will let you recover and it will keep your body guessing. just as you switch up the intensity - switch up the type of cardio you do. Stair climbing will really firm up your glutes, running will help you drop weigt and lean out your legs, any cardio will help burn calories for fat loss. switch it up and have fun!
Weight lifting will be an important part of your program to reach your goals. if you have never lifted before, or if it has been more than 3 months, you should start with a total body routine, three times a week. this will help to build your foundation for harder workouts and get you into the habit. If you need a quick total body routine, let ,e know, or look at the programs on FT. Look at the beginner level routines and see what they have for you. At this point any lifting will be beneficial, beginners respond quickly to weightlifting. (Though without a proper eating plan you won't see the fat loss as quickly).
At the cafeteria, choose lean protein (eggs, egg whites, chicken breast, lean beef), vegetables (salad or side dishes), fresh fruit (apples, oranges) and small portions of rice, beans, and pasta.
There are healthy choices in all environments, you just have to learn what they are.
In your room, you could keep a loaf of whole grain bread, cans of tuna, natural peanut butter, protein bars, protein powder (probably the #1 must have because it can keep you on track, it is easy to prepare and portable). Nuts, apples, Instant oatmeal (not with all the sugar in it.)
You don't have to give up going out, can't you have fun watching everyone else make a$$e$ out of themselves while you have a diet coke or a single light beer? It is up to you what your priority is, to build a great physique you have to have a clean diet, good rest and good workouts. Alcohol doesn't really fit in there.
Good luck, I hope this helps!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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