losing weight after years of neglect!
 

My goal is to lose weight, i have incorporated cardio in my program and im eating a strict diet. (veggies, low fat etc.)
at the same time im trying to build muscles because as i have read, muscles burn fat faster, even after working out you keep burning calories.
now is there a specific program for an obese person who wants to shed those unwanted fat? or is it ok to follow any program that is dedicated for a beginner? im a beginner myself.

thanks guys

First, congratulations on starting to improve your health and setting achievable goals. I would start by reading the stickies in the fatloss forum and beginning a beginners regimen. Personally I have always liked Rippetoe's Starting Strength. Just remember change will not happen overnight, but it will happen if you stick with it. Good Luck!! :weights:

Would need more info about you. your stats and diet plan to help critique

wow thanks for the quick reply!

ok im 5'10, weight is 220 (all fat) BF% havent measured it yet.

i'm sticking on a diet for a month now, im eating small frequent meals of veggies, low fat milk oatmeal etc and all those healthy food.

im incorporating lots of cardio.

Goal: Lose 50 LBS of fat and gain muscle mass.


found this program somewhere, pls tell me is it ok to follow it thanks

i train 4 days a week

day 1. Legs:

* Dumbbell Lunges
* Dumbbell Step Ups
* Smith Machine Squats
* Seated Calf Raises

day 2

Shoulders:

* Front Dumbbell Raises
* Seated Dumbbell Press
* Smith Machine Behind the Neck Press
* Upright Cable Rows

day 3

Back & Biceps:

* Pull-Ups
* Lying T-Bar Rows
* Hyperextensions
* Chin-Ups
* Seated Dumbbell Curls


day 4

Chest & Triceps:

* Push Ups
* Smith Machine Incline Bench Press
* Decline Dumbbell Bench Press
* Dips
* Triceps Pushdowns

so, what you guys think? also, how many exercise should i do in a specific body part? example for biceps, how many exercises i can do?
can i do preacher curls, DB bicep curl, and 2 more exercises that's targeted for the biceps all in one day?

thanks.

There are a few things I don't like about the routine that you posted. For gaining mass, it's pretty important to do the main compound exercises. (deadlifts, bench, rows, squats) I'm not a fan of behind the neck presses...especially if you're just starting out. But I don't like them anyway...just rough on the shoulders. The exercises listed aren't bad. It would be a good start, I suppose.

Someone else can chime in about rep ranges and # of sets. In regards to your question about exercises per body part....I will use your example. I wouldn't do more than one exercise specifically for biceps. Chinups, pullups, and t-bar rows all use the biceps. So that's 3 exercises that hit biceps before you even think about doing curls. Overtraining is a common theme for people just starting out. I would do chinups or pullups btw..not both.

EDIT: How much cardio are you doing? Too much will burn muscle which is not good. How many calories are you taking in a day. Any idea as to what your maintenance calories are? If you create too much of a caloric deficit, then you will stop losing fat so easily. How much protein are you taking in? Any supplements that you're taking?

Be more specific with the diet plan. How many meals do you eat a day? What foods do you eat? Specifically? What did you eat yesterday...when did you eat it?

thanks for the reply ross,

ross, im at a loss for a beginner program, can you make one for me if you dont mind. hehe

In any body part, how many exercises should i do? so for biceps only 1?
generally what is the rule?

im doing 30 minutes/day for cardio and 45 minutes for weightlifting

my maintenance calories is 2934 Calories/day
i need to make a caloric deficit of 500 or 1000 right?

right now i cant afford to buy protein shakes :-(
i will buy soon. i just need to justify it to my dad. (any tips on how to convince him?)

So instead of protein shakes im taking in 3-4 glasses of non-fat milk a day.

the only supplements im taking in is multivitamins and Virgin coconut oil (promotes fat loss)

typical food that i eat in a day

upon waking:

2 cups cereal with 1 cup low fat milk

Lunch:

small amount of fried fish (cooked in a non stick pan)
1 cup rice
3 cups veggies

Dinner

2 cups oatmeal with 1 1/2 cup low fat milk plus 2 cups fruits

i drink lots of green tea all day

thanks

I'm not really sure about what to recommend as a beginner program. When I started out, I blundered through a bunch of more advanced programs that I had no business dealing with. I learned a lot, but it wasn't very effective. Someone else I'm sure can recommend a good starting strength routine.

Shakes are good for right after your workout. Other than that, they're really not necessary. You should be getting as much of your protein from whole food as possible. Remember, protein is your body's fuel for muscle growth. Get some protein in at every meal. Think about it...if you miss a meal, then that is a few hours when your body won't be able to grow because you don't have fuel. Try to get at least 1.5gr of protein per lb of body weight. And split your meals up...5-6 meals a day. It will keep insulin levels steady and help with the fatloss. You don't have to eat more or less, but just break up your 3 meals into 6.

Don't go more than 500 calories below your maintenance number. I think 300-500 is normally the recommended amount...maybe? Definitely not more than 500 below for sure. Fruit is full of sugar...it's something that I don't eat a lot of. It's good to have after workouts though...replenishes glycogen stores.

Rippetoe's Starting Strength Bro

You need to eat more food. Protein is a must with everymeal. Try adding eggs to your breakfast. eat if you can in between break / lunch. Or have a protein shake (50g).

What are you frying your fish in?.Fish is very good for you, but you do need to eat alot of it. Weight it out and have about 8oz.

Eat again or drink ( between lunch/dinner)

Dinner - PROTEIN IS A MUSTyou don't have any in there. Have a couple chicken breasts or hamburger or steak or fish or....anything!!