Guys,
I joined a gym to try to get myself in better health. I'm 43yo, 5'9, 200lbs. I'd like to get down to the 170lb range which I haven't been since high school. My plan is to diet & go to the gym 2-3x a week.
My question is:
While dieting for fat loss, should I do weight training or stick to just cardio?
Warm up: 5 minutes Rower, Treadmill,etc.
Legs: 3 x 10-12 DB/KB Squats
Back: 3 x 10-12 DB Rows
Chest: 3 x 10-12 DB Chest Press
Shoulders: 3 x 10-12 DB shoulder press
Finisher: 2 x 12 reps DB Dead-lifts
Cooldown: 5 minutes Treadmill or similar
Agree with this. You goal should not be weight loss to 170. It should be waist reduction from say 38 to 32. Muscle weights more than fat. So if you waist is 32 and your weight is 180 then you have good muscle and a trim waist line.
Warm up: 5 minutes Rower, Treadmill,etc.
Legs: 3 x 10-12 DB/KB Squats
Back: 3 x 10-12 DB Rows
Chest: 3 x 10-12 DB Chest Press
Shoulders: 3 x 10-12 DB shoulder press
Finisher: 2 x 12 reps DB Dead-lifts
Cooldown: 5 minutes Treadmill or similar
If I can offer a suggestion, no need for squats and deadlifts (you can alternate squats and deadlifts if you'd like). Add farmers walks as the finisher and find places to superset - add tri pushdowns to the DB rows as a superset for example.
Keep your workout as is until you have your diet settled in, then increase workout gradually.
Keep your workout as is until you have your diet settled in, then increase workout gradually.
I would suggest that your workout initially needs to focus on cardio and not strength training. For people who are just getting back into the gym, you will be surprised how unconditioned you are. Walking at a brisk pace (4 mph) for a half hour will give you a gauge to your initial fitness. If you are sweating and sucking wind, then just keep at a simple cardio routine until the above exercise is routine.
Once you are comfortable with your diet and basic conditioning, then introduce strength training in your routine. No need to go all Mr. Universe. You will discover muscles that you never knew you had. Use the basic cardio described above for your warm-up and add in the strength training.
Once you are no longer looking for the icy hot, ramp up your cardio with HITT training. In addition, keep up the strength training. Also, your frequency of 2-3 days a week is likely not going to be enough. If your schedule allows, I would target 5 days/week. 3 days should be the bare minimum.
Once the weight started coming off, my motivation went up so the gym time increased. I’m now running 60 minutes a day (6.5 miles) with 20-25 minutes of weighs. I’m barely dieting but got down to 165. I went from a 36/38 waist to 32/34.
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losing weight implies losses in fat and muscle. you will lose muscle, try to optimize for more protein in the calories you eat.
Agree with this. You goal should not be weight loss to 170. It should be waist reduction from say 38 to 32. Muscle weights more than fat. So if you waist is 32 and your weight is 180 then you have good muscle and a trim waist line.
Ok, I don't mean to be "that guy" but muscle does not weigh more than fat. A pound of muscle weighs exactly the same as a pound of fat.
Muscle is just denser and takes up less space.
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In comment 14300413 mdc1 said:
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losing weight implies losses in fat and muscle. you will lose muscle, try to optimize for more protein in the calories you eat.
Agree with this. You goal should not be weight loss to 170. It should be waist reduction from say 38 to 32. Muscle weights more than fat. So if you waist is 32 and your weight is 180 then you have good muscle and a trim waist line.
Ok, I don't mean to be "that guy" but muscle does not weigh more than fat. A pound of muscle weighs exactly the same as a pound of fat.
Muscle is just denser and takes up less space.
Which is the same thing as saying that given the same volume, muscle has more mass, I.e., “weighs” more, than fat.
Cardio - You’ll burn the most calories using night intensity intervals. But you should mix in some longer sessions to build cardiovascular endurance. And, for your own sanity, mix it up. Use the bike, treadmill, row machine etc. they’ll all work.
Weights - focus on compound movements and mix in more high intensity training with moderate weight with some “heavy” days. Your body tends to burn calories for a long period of time after weightlifting, with HIIT in particular. And focus on compound movements: deadlifts (this shouldn’t be a finisher it’s a starter), squats, cleans, pull-ups, pushups, bench press, rows and military presses. Start off slow and use machines if you can’t do pull-ups if a weight assisted machine is available to you. Farmers carries are also good for your entire body.
Can’t stress enough the need to stretch and cool down. I’ve been in the gym for the last 25 years and once you hit a certain age it makes a huge difference.
Pick whatever exercise and diet routine you will stick with. Be honest with yourself. If you need to "over diet" so you can "cheat" and still lose weight, fine. Or if you're more a "cold turkey" person, do that.
I agree it's mostly about diet. I've heard 80% of the weight loss via diet and about 20% via exercise.
For me the exercise (brisk walking, ~ 4 MPH, for 30 to 45 min 5 or more times a week) is important as it keep me from overeating. If you just burned up 300 calories over 30 to 45 min, why blow it in 1 minute by eating 2 or 3 big cookies.
This is the answer.
Don't "diet" but check your diet - often there are a few big ticket items you can eliminate or reduce to help lose weight (e.g., beer, desserts, fatty foods (sausage-bacon-fired meats).
and never underestimate the power of water
Peloton :)?
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Now I’m about 175 with a 32” waist. Diet modified a little but I cheat like crazy every single day and tons on weekends. One hour on a stationary bike 3-4x a week with 2-3 periods (about 15 min) on weight machines. Severe arthritis limits the machines I can do to mainly bench and biceps. I do hot yoga (either (vinyasa, Barkan, or Bikram) every day. I think that made all the difference.
Peloton :)?
Nah. Planet Fitness, headphones, and Netflix on my phone.
Training to failure not only drastically increases the work your body needs to do to repair itself but it’s also not necessary for you to do this to maintain your strength.