Hey guys- Been out of the workout commission for about a year and half (aside from some running every now and then) due to multiple ailments and injuries. Signed a gym membership last week and would like to start a lifting regiment along with Cardio. Looking to drop about 20 lbs to get to 170....any workout suggestions?
I am thinking 3 day lifting, 2 day cardio and 1 day yoga for stretching and stuff. Does anyone have any lifting routines?
BTW an easy way to cut extra calories is make a rule not to drink any. No milk, juice, soda, beer etc...just water. Good luck.
After not working out her entire life, my wife worked out for 3 years and saw significant gains in strength and endurance but no weight loss. A year ago she combined the workouts with a weight loss challenge; a program to teach her what and how to eat. Within 3 months she dropped 10 pounds to get to her target weight. All four woman in the weight loss challenge with her lost 10% and 3 of the 4 have not gained it back.
and dropped 15 lb
i am in the best shape i have been in years
only 25 minutes so there is literally no excuse to skip a day
T 25 deluxe Kit - ( New Window )
Personally I find xbox fitness or youtube videos to be a real good motivator now. I tend to get lazy with biking, lifting, or running and need someone else to motivate me nowadays.
Begin with starting strength or stronglifts 5x5 first, before using 531. I don't recommend 531 starting out, simply because it's not enough volume (or practice) at doing the lifts themselves.
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to get back into starting strength, Jim Wendler's 5/3/1 program is a great program. Hits your core lifts of deadlift/bench/squat/press. Program is based off 90% of your max for each lift and will implement percentage increases each day for your lift and then week over week. There is an app called 'Big Lifts' that utilizes the 5/3/1. Just plug in and get lifting. Good luck getting back on track.
Begin with starting strength or stronglifts 5x5 first, before using 531. I don't recommend 531 starting out, simply because it's not enough volume (or practice) at doing the lifts themselves.
If 5x5 or 5x3 is consistently working, I dont see a reason to get more complicated with 531. Though SS and SL arent ideal for weight loss IMO.
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In comment 11891127 Stephen in DC said:
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to get back into starting strength, Jim Wendler's 5/3/1 program is a great program. Hits your core lifts of deadlift/bench/squat/press. Program is based off 90% of your max for each lift and will implement percentage increases each day for your lift and then week over week. There is an app called 'Big Lifts' that utilizes the 5/3/1. Just plug in and get lifting. Good luck getting back on track.
Begin with starting strength or stronglifts 5x5 first, before using 531. I don't recommend 531 starting out, simply because it's not enough volume (or practice) at doing the lifts themselves.
If 5x5 or 5x3 is consistently working, I dont see a reason to get more complicated with 531. Though SS and SL arent ideal for weight loss IMO.
You are right about strength training in weight loss, but I was thinking you can still make noob gains while on a 'cut'. I mean, I did it myself. Once you get to around intermediate strength levels, it's way harder to pull off.