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I'm currently in the process of 'redeveloping' my body. As I sift through loads and loads of articles/posts/forums I'm left thinking "wow, this is a lot of information." So I thought why not get the personal experience that some of you guys/gals have had. I am a former athlete so I'm familiar with all different weight-lifting techniques. I'm looking for a beginner-intermediate program that will give me 4-5 workouts a week. I would also like the program to include some type of cardio (even if it is HIIT or no rest between sets). I do not want a daily full-body work out program. I prefer a lower body vs. upper body routine that includes Compound AND ISO exercises. Also, from my understanding I should lose my fat before gaining muscle. I am not opposed to this idea. Ultimately, my main goal is to become more healthy than I am. But, I would also like to have a more sculpted body. So, if that means lose 40 pounds so be it but please understand I do not want to become 'skinny' (have nothing against it just not for me).
A few details regarding my body composition:
Sex: Male
Age: 23
Current weight: 225
Height: 5'11
Do you have access to free weights or machines? YES
Gym membership or are you doing this at home? GYM
Are you just looking to get stronger or are you looking to build muscle? Looking to lose weight and get stronger I guess.
Is this for sport specific, or for just general athleticism? General
I work a sedentary job but walk about 4-5 total miles a day. Lastly, I absolutely understand that the majority of my fat loss has to do with my diet (this is the part I really lack at). But, I have put together a plan and I plan to stick to it.
I'd recommend Stronglifts 5x5 (it's not exactly what you're looking for in that it's a 3x/week full body workout), but if you pair that with slow runs (get a heart rate monitor and stay under 180-age) 2x/week and 1x/week of 400/800 intervals and/or sprint repeats, I think you'll end up where you want to be.
Be sure to factor in rest/recovery in whatever you decide. You're gung ho now, but you need to be able to do it for 6+ months. As for diet, you can body recomposition (i.e. lose fat and build muscle at the same time), but it's harder. I think you'll want to be in a small calorie deficit and maybe take some BCAA's/up the protein to maintain muscle as you lose fat. Alternatively, you can focus on diet/slow aerobic runs only for 20-25 pounds (3 months) and then add in weight training.
I'm currently in the process of 'redeveloping' my body. As I sift through loads and loads of articles/posts/forums I'm left thinking "wow, this is a lot of information." So I thought why not get the personal experience that some of you guys/gals have had. I am a former athlete so I'm familiar with all different weight-lifting techniques. I'm looking for a beginner-intermediate program that will give me 4-5 workouts a week. I would also like the program to include some type of cardio (even if it is HIIT or no rest between sets). I do not want a daily full-body work out program. I prefer a lower body vs. upper body routine that includes Compound AND ISO exercises. Also, from my understanding I should lose my fat before gaining muscle. I am not opposed to this idea. Ultimately, my main goal is to become more healthy than I am. But, I would also like to have a more sculpted body. So, if that means lose 40 pounds so be it but please understand I do not want to become 'skinny' (have nothing against it just not for me).
A few details regarding my body composition:
Sex: Male
Age: 23
Current weight: 225
Height: 5'11
Do you have access to free weights or machines? YES
Gym membership or are you doing this at home? GYM
Are you just looking to get stronger or are you looking to build muscle? Looking to lose weight and get stronger I guess.
Is this for sport specific, or for just general athleticism? General
I work a sedentary job but walk about 4-5 total miles a day. Lastly, I absolutely understand that the majority of my fat loss has to do with my diet (this is the part I really lack at). But, I have put together a plan and I plan to stick to it.
Thank you all for any responses!
I'd recommend not listening to the 50-60 suggestions you'll receive!
I'd recommend not listening to the 50-60 suggestions you'll receive!
Yeah, it can definitely be hard to discern what's worth listening to and what's not. Check and re-check what you read here, OP. Someone already mentioned the Stronglifts 5x5 and I'll second that. Check out his web site and see if it's for you:
I'm currently in the process of 'redeveloping' my body. As I sift through loads and loads of articles/posts/forums I'm left thinking "wow, this is a lot of information." So I thought why not get the personal experience that some of you guys/gals have had. I am a former athlete so I'm familiar with all different weight-lifting techniques. I'm looking for a beginner-intermediate program that will give me 4-5 workouts a week. I would also like the program to include some type of cardio (even if it is HIIT or no rest between sets). I do not want a daily full-body work out program. I prefer a lower body vs. upper body routine that includes Compound AND ISO exercises. Also, from my understanding I should lose my fat before gaining muscle. I am not opposed to this idea. Ultimately, my main goal is to become more healthy than I am. But, I would also like to have a more sculpted body. So, if that means lose 40 pounds so be it but please understand I do not want to become 'skinny' (have nothing against it just not for me).
A few details regarding my body composition:
Sex: Male
Age: 23
Current weight: 225
Height: 5'11
Do you have access to free weights or machines? YES
Gym membership or are you doing this at home? GYM
Are you just looking to get stronger or are you looking to build muscle? Looking to lose weight and get stronger I guess.
Is this for sport specific, or for just general athleticism? General
I work a sedentary job but walk about 4-5 total miles a day. Lastly, I absolutely understand that the majority of my fat loss has to do with my diet (this is the part I really lack at). But, I have put together a plan and I plan to stick to it.
Thank you all for any responses!
If you want to lose weight, you want to do something like this:
That's the beginner's workout in Lyle McDonald's Rapid Fat Loss Handbook. The higher reps and short rest periods will deplete glycogen levels and promote fat oxidation. Follow that workout plan and whatever fat loss diet you choose until you are sufficiently slender, and then switch to something more strength/mass orientated (the previously mentioned Stronglifts and Starting Strength are good options).
I saw stronglifts but ideally I wanted more than just 5 exercises to do. I realize not to take a lot of information on here and run with it. But, even with the suggestions I just do more research. Thanks again!
I saw stronglifts but ideally I wanted more than just 5 exercises to do. I realize not to take a lot of information on here and run with it. But, even with the suggestions I just do more research. Thanks again!
Either way, whatever you choose to do you need to stick with for a few weeks until your body starts getting used to the increased need to build. Then you can change things up, look for new workouts, and deal with muscle confusion. IMO, you have the perfect height and weight to be a beast in the making; don't need to lose 40 pounds to be cut and lean.
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