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Originally Posted by JaxonWhite
You should join jim for this purpose.
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Not sure what you mean?
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That's a whole lot of isolation/machine exercises ... Yuck.
Compound exercises: Movements that involves the coordination of many muscles/joints. IE: Bench Press, Deadlifts, Military Press, Squats ... Cleans, Power Cleans, Clean and Jerk, Snatch or Power Snatch are great as well but require serious study/practice of the form to be used effectively.
...These exercises should be done with free weights! Machines should never be the primary focus of your exercise plan. It is much more natural and healthy (IMO) to use free weights in a full range of motion.
If you want to do cardio and weights on the same day I would recommend doing the cardio after the weights. If you want to do a light warmup before the weights then OK but keep it brief and ... light!
For you I would start with the core compound exercises (bench, deads, MP, and squats), start light, practice the form and begin to progress upwards in weight. Gaining strength in these motions will help you to lose weight in the long run... even if you don't gain much/any muscle. Your body will be working hard to recover from these heavy movements and that takes calories.
Hope this helps,
IW
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Once again, thanks for the tips.
Yeah, you're completely right. At the moment, most of my exercises are on machines apart from the flat bench flies, bicep curls and then the mat exercises like plank, press ups etc.
I'll have to have a look on the net for some more information on some of the exercises you've recommended above and I'll take a look. I've always worked on trying to get form correct before working on increasing the weights. There are some trainers at the gym I go to and they will help out if you need to show you how to do things etc. The only thing I find with them though is that they're usually too busy to give you a proper plan and work something out with you.
I'll update in a couple of weeks once I get back into things and may be back for more help!
Cheers!
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