Fat Loss & Toning Advice please !!

[Sesame]

Hi,

I have just started going to the gym with a goal is to lose about 50 lbs !!.

I was wondering if anyone would be able to assist/guide me to achieve this.

My current routine is a mixture of Free Weights, Machines & Cardio just to get me used to working out.

I started 3 weeks ago and am currently doing, 1 day on, one day off.

OK,

Warmup
5 minutes on Rowing Machince - Mid Level

Weights
(Using Light to Medium weight - 4 sets of 20,15,12,10(20) or 15,12,10,8(15) reps)
Routine:
DB Bench Press (20)
BB Wide Grip Rows (20)
DB Shoulder Press (15)
Lying Machine Squat (15)
DB Bicep Curls (20)
DB Tricep Kickbacks (20)
BB Forearm Curl (15)
BB Reverse Forearm Curl (15)
DB Shrugs (20)
DB Side Lifts (20)
DB Side Raises (25 each side)
DB Bicep Hammer Curl (20)

Cardio
20 Minutes on Cross Trainer (~ 70/80 %)
30-45 Minute Treadmill (mostly walking, bit incline, bit jogging)
I struggle with jogging and can usually do only 1/2 minutes at a time.

Using my Heart Rate monitor watch I burn around 2000 calories per session.

I have had some success, 9lbs in 3 weeks - I guess this is all water right ?
My clothes are fitting better tho.

I got me one of the Body Fat Monitors (figured I wouldn't be able mention the name).

I'm totally lost with Supplements !!??!!

Can somebody recommend a Split Programme ??

Any help/advice would be greatly appreciated.

Thanks in advance,

Sesame

- The Journey looks very long, but I've made the 1st step.

10/05/2005 - 280lbs - 40% BF
29/05/2005 - 271ilbs - 38% BF

[prior22]

dont worry about supplements until you get a proper diet goin man. JMO but a fat burner may be what you need but they arent good for some people.

[Sesame]

Thanks for the reply, any views on my workout ?

Sesame

[Itadienekes]

Regarding the Rowing machine, forget it! Unless you know how to row, it's pretty much useless doing 5 minutes on it. It won't even warm you up... (this comes from someone who's rowed in college varsity at national level for some time now).

I'd rather do 5-10 minutes on the elliptical machine, or just run / nordicwalk a few blocks around the gym before working out!

Some encouragment, though. The weight you've lost so far is most likely not all water, given you've been eating less than you burn. Just keep going, get your diet under control, and you'll see great results!

My recommendation: count your calories for 4-6 weeks, every day, write down what you eat... After a while you'll get the feeling for how much you're eating and you won't need to count anymore. Just stay ~500cals under maintanance and you'll be fine. Don't starve yourself or your metabolism will kill you!!
Forget about weightloss supps for now, just get your diet going properly!

Oh, and as far as jogging / running goes. Don't kill yourself! If you can only jog for 30secs at a time, that's fine. Walk, jog, walk, jog, walk, jog, just keep your heartrate up!

Good luck!
Bernardo

[wiglaf]

whey is the best supplement for mass but i couldn't find why it helps in fat lose

[V10Kyle]

whey is the best supplement for mass but i couldn't find why it helps in fat lose

muscle mass burns more calories thqan anything. more calories burnt=fat loss.

[Banjiggy]

first off congrats w/ the mindset to change

I advice doing more on cardio since u're new. and as for the supplements. Dont worry about them esp. fat burners. I say, whey protein, fishoils, and multi-v. those are the top supps u should get, and creatine after a few months

[dtrek]

Hi,

I have just started going to the gym with a goal is to lose about 50 lbs !!.

I was wondering if anyone would be able to assist/guide me to achieve this.

My current routine is a mixture of Free Weights, Machines & Cardio just to get me used to working out.

I started 3 weeks ago and am currently doing, 1 day on, one day off.

OK,

Warmup
5 minutes on Rowing Machince - Mid Level

Weights
(Using Light to Medium weight - 4 sets of 20,15,12,10(20) or 15,12,10,8(15) reps)
Routine:
DB Bench Press (20)
BB Wide Grip Rows (20)
DB Shoulder Press (15)
Lying Machine Squat (15)
DB Bicep Curls (20)
DB Tricep Kickbacks (20)
BB Forearm Curl (15)
BB Reverse Forearm Curl (15)
DB Shrugs (20)
DB Side Lifts (20)
DB Side Raises (25 each side)
DB Bicep Hammer Curl (20)

Cardio
20 Minutes on Cross Trainer (~ 70/80 %)
30-45 Minute Treadmill (mostly walking, bit incline, bit jogging)
I struggle with jogging and can usually do only 1/2 minutes at a time.

Using my Heart Rate monitor watch I burn around 2000 calories per session.

I have had some success, 9lbs in 3 weeks - I guess this is all water right ?
My clothes are fitting better tho.

I got me one of the Body Fat Monitors (figured I wouldn't be able mention the name).

I'm totally lost with Supplements !!??!!

Can somebody recommend a Split Programme ??

Any help/advice would be greatly appreciated.

Thanks in advance,

Sesame

- The Journey looks very long, but I've made the 1st step.

10/05/2005 - 280lbs - 40% BF
29/05/2005 - 271ilbs - 38% BF

losing weight is more about nutrition than anything else. eating right is the ticket.