OK, I am 30 years old, Male, 6'2, and weighed 320LBS when I started working out. I am now down to 293 LBS and did this by staying under 2000 Calories and 1500MG of sodium and cutting out things like any liquid sugars of any kind. So with all this I jumped into the gym 3X a week and usually go in and do a full body workout every time, Flies at 3 sets around 30-50 LBS 8/12/16 Reps each, then lat pull downs 3 sets, of 8/12/16 reps @ 100LBS to 120 LBS then a sitting crunch machine? (Sorry totally don't know the proper names lol) @ 150 to 170 LBS and usually 5 sets of 20 on that then Leg press @ 200LBS 5 sets of 20, then 30 mins on treadmill. I will usually throw in bar bells or dumb bells as well in all of this..... Now my question is, Since I'm totally new to this and have ZERO clue if I'm doing this right or if its even enough to do much more at all are there any recommendations?
I've done this for around 2 months and feel really good but just have hit a wall with the loss and am not sure if its due to water retention or possibly doing this all wrong? Please Help lol!!!
I've done this for around 2 months and feel really good but just have hit a wall with the loss and am not sure if its due to water retention or possibly doing this all wrong? Please Help lol!!!
Answered by Roman Footnick
You have the right idea and are doing well.With weights:
Start with the largest muscles and work to the smaller. So begin with legs (ie. Leg press then leg curl)
Next is back (keep doing pull downs, but also include rows)
Then chest (flys are great, now add dumbbell presses)
Shoulders (side laterals)
Triceps (pushdowns)
Biceps (curls)
30 min on the treadmill is an optional thing if you like doing it... but DO NOT do it right after you train (or directly before.) You can do it first thing in the morning, or on your 'off' days. Just know that it can be detrimental to what you are trying to do, IF you do it just before or after your productive time in the weight room.
also, notice i didn't include abs. Again... optional. I personally don't do them, nor do I typically have clients do them. Your abs will appear when as your body fat reduces, training abs does not spot reduce abdominal fat.
To further progress in your fatloss, I'd start looking at other sugars you are ingesting. I LOVE that you got rid of liquid sugars (I've started dozens of people that way.) But now you need to dig deeper, and see where the other culprits are in your diet. Sugar is literally hidden in all kinds of foods by a variety of names. Here's my list:
Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar
Coconut sugar
Confectioner's sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High-Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner's syrup
Rice syrup
Saccharose
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
This crap is all sugar, and your fat storing hormone insulin loves it. So therefore you must be diligent about avoiding sugar.
Carry on and stay disciplined. You're on the right course.
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