need some personal trainer advice

[LuisC82787]

well i am just wondering because i am a beginner in weight training and i am about 45 pounds over weight. how many sets should i do to cut up? also i am going to start doing an hour of cardio. just want real advice form a personal trainer.

[hardeepgill]

Quick tips:

Start eating 500 less calories per day than from what you currently eat.
In addition 90 minutes of cardio.
Eat smaller meals throughout the day.

A good way to figure you intake is take your weight in kg. Times it by 1. Times it by 24.(Your basasl metabolic rate for calories) Plus 500( for exercise). Plus 200(digesting food). Take this number and subract 500( net dificit). This is your number of calories you need per day to lose weight. Divide that number by 5 meals per day. This should give you your calories per meal.

Let me know if this helps.

[hardeepgill]

Remember eating fat won't make you fata. Excess calories are fattening. People are mistaken when it comes to this.

[LuisC82787]

ahh ok makes sense. and how many reps should i start with when im weight lifitng?

[hardeepgill]

12 - 15 reps are ok. Circuit training would be good for you. Whole body workout.

[alfredofatale]

This man speaks truth! Listen to him. Repped.

Remember eating fat won't make you fata. Excess calories are fattening. People are mistaken when it comes to this.

[BBqChicken1]

Quick tips:

Start eating 500 less calories per day than from what you currently eat.
In addition 90 minutes of cardio.
Eat smaller meals throughout the day.

A good way to figure you intake is take your weight in kg. Times it by 1. Times it by 24.(Your basasl metabolic rate for calories) Plus 500( for exercise). Plus 200(digesting food). Take this number and subract 500( net dificit). This is your number of calories you need per day to lose weight. Divide that number by 5 meals per day. This should give you your calories per meal.

Let me know if this helps.

Kind of this, 500 calories less, although if he's 45lbs overweight he could get away with a slightly bigger deficit at the start.. Calculating his maintenance would be better by reading the nutrition section stickies, you don't know how active he is overall during the day etc. although it's trial and error. Plus smaller meals are not necessary, cardio isn't either but it's good for your cardiovascular fitness.

Remember eating fat won't make you fata. Excess calories are fattening. People are mistaken when it comes to this.

This.

12 - 15 reps are ok. Circuit training would be good for you. Whole body workout.

Heavy ass lifting > high reps

[jalundah]

You don't have to do higher rep circuits, they will just burn more calories than heavy resistance training. If you're doing lots of cardio then I wouldn't worry about doing circuits unless you really want to be time efficient.

As long as you're in a caloric deficit you will lose weight. The sets x reps scheme you use is irrelevant. I suggest starting with 3-4 sets of 10-12 reps on all of your exercises as you work on your form... Once you get your form down, start adding weight and dropping reps(to 4-6) on most of your multijoint lifts, while still keeping your reps high on single joint movements. This will be optimal for gaining/preserving muscle and strength while you lose body fat.

[LuisC82787]

what would be a good weight to start at?

[jalundah]

Weight for what? Your lifts? Just start with the bar and slowly add weight until it gets hard. Don't try to do too much like most guys do starting out-it's good to be conservative when starting out

[LuisC82787]

Weight for what? Your lifts? Just start with the bar and slowly add weight until it gets hard. Don't try to do too much like most guys do starting out-it's good to be conservative when starting out

oh ok i was just start doing machines and start at 45 pounds.

[NorwichGrad]

The other trainers who posted gave you some pretty solid advice. For fat loss, imo, cardio (i.e. treadmill, elliptical, bike, etc..) is way overrated.. Spend your energy on weight training and doing the right things in the kitchen.

[LuisC82787]

The other trainers who posted gave you some pretty solid advice. For fat loss, imo, cardio (i.e. treadmill, elliptical, bike, etc..) is way overrated.. Spend your energy on weight training and doing the right things in the kitchen.

Machines or Free weight to start?

[Tchrzanowski]

Try to stick to free weights as much as possible. Machines(outside of Free Motion cables) generally only move in one plane of motion, while free weights will cause you to recruit more stabilizing muscle fibers. Much of the advice listed here was good, make sure you're getting your Macro-nutrients at every meal. If you're eating whole foods, protein and fat will be provided by the same source, add a carb, and 1 cup of vegetables if you feel like you haven't eaten enough food.

[jalundah]

Try to stick to free weights as much as possible. Machines(outside of Free Motion cables) generally only move in one plane of motion, while free weights will cause you to recruit more stabilizing muscle fibers. Much of the advice listed here was good, make sure you're getting your Macro-nutrients at every meal. If you're eating whole foods, protein and fat will be provided by the same source, add a carb, and 1 cup of vegetables if you feel like you haven't eaten enough food.

Mostly this. Start with machines but aspire to work towards doing at least 80% of your training with barbells or dumb bells. Since you're just interested in general fitness, it isn't a huge deal if you want to stick with the simplicity of machines, but everyone CAN and SHOULD work with free weights. Work your up to it though.

[untranslatedZA]

Uuuuuuh, just do heavy compound work 2-3 days a week, then add cardio two more days a week or a third day of cardio after one of your weight training days.

[Endureign]

read through some articles, for beginners, Mens Health has some decent stuff, and that way the speak about nutrition, and some exercises and what they do, for those who arent personal trainers...
Watch what some ( I say some, because many have poor form) are doing with their exercises
Have fun working out; find exercises that you enjoy and would like to improve upon.
And of course, as mentioned many many times above, decrease caloric intake... by roughly 300 calories per day and when mixed with exercise, for roughly an hour a day, 6 days a week, you will see that weight come off quickly.
But it takes you, to stay motivated.

[bbrock293]

Quick tips:

Start eating 500 less calories per day than from what you currently eat.
In addition 90 minutes of cardio.
Eat smaller meals throughout the day.

A good way to figure you intake is take your weight in kg. Times it by 1. Times it by 24.(Your basasl metabolic rate for calories) Plus 500( for exercise). Plus 200(digesting food). Take this number and subract 500( net dificit). This is your number of calories you need per day to lose weight. Divide that number by 5 meals per day. This should give you your calories per meal.

Let me know if this helps.

This is all completely incorrect. Meal timing and frequency does not matter. Considering we do not know how much you currently eat, it would be inaccurate to tell you to deduct 500. Percentages must be deducted from your BMR, as everyone weighs a different amount. 90 minutes of cardio is totally ridiculous.

Burning more calories than you consume = weight loss

Burning more calories than you consume +weight training +cardio = more weight loss

Dont overcomplicate it, it's trial and error.