Overweight routine advice

[Amparo]

Hi Everyone

I currently weigh 17st after dropping 7stone on a low carb diet and various forms of cardio (walking, cycling, tennis, badminton etc). With at least another 3 or 4 stone to go, i thought it was about time that i upped what i was doing and added some weights into the mix. However this is where im a little unsure as to what would be best suited to a person of my size.

Thats the background, here are the questions

a) Which would be more beneficial, 3xhiit/2xweights per week or 2xhiit/3xweights?
b) On weights days, would i be better off doing a split routine or hitting a fullbody version?
c) Depending on the answer to b, are there any recommended programs out there for overweight people..or is it a kind of one size fits all beginner wise?
d) Should i up my protein intake at all, or is that the kind of thing i should be worried about when i get to my "ideal weight"?

Hope some of that makes sense.

Cheers
Ian

[dope540]

well done on the weight loss so far mate.

stronglifts 5x5 is a highly rated routine for all levels.
what is your weight training experience? i remember a while back was_once_fat_dave did the HST routine for fat loss andgot good results, but he had some lifting experience before he started it.

how are you with bodyweight exercises?
may i suggest a few weeks of push ups, bodyweight squats, pull ups and other variations?

it may not be the info you wanted but it's best to learn how to control your own bodyweight and positioning in space and basic strength before weights are added. i've seen numerous people at my uni gym that just jumpm straight into the weights without basic bodyweight conditioning. they either get injured, embarassed or give up because they are not lifting as much as they would like or as much as their mates or the biggers guys are.

[Mutated_Hair]

Quote

well done on the weight loss so far mate.

stronglifts 5x5 is a highly rated routine for all levels.
what is your weight training experience? i remember a while back was_once_fat_dave did the HST routine for fat loss andgot good results, but he had some lifting experience before he started it.

how are you with bodyweight exercises?
may i suggest a few weeks of push ups, bodyweight squats, pull ups and other variations?

it may not be the info you wanted but it's best to learn how to control your own bodyweight and positioning in space and basic strength before weights are added. i've seen numerous people at my uni gym that just jumpm straight into the weights without basic bodyweight conditioning. they either get injured, embarassed or give up because they are not lifting as much as they would like or as much as their mates or the biggers guys are.

Congrats man, seven stone is a lot of work (=
As dope said stronglifts 5x5 routine is one of the best beginner routines,
Im on it at the minute and it works a dream, I would have thought 3x weights a week and then cardio straight afterwards would be the best for weight loss?

[dope540]

post up your diet as well. majority of the progress comes from the diet.

[Amparo]

gracias

Aside from some reading here and there, and an attempt last year which died after two weeks...i have no proper weights experience at all. Which is why im unsure of the best path to take.

As for bodyweight exercises, squats are fine, cant do a full pushup and i think its safe to assume that i wont be able to do a pullup either (not that i have anywhere to test this theory ) If its what i need to do, ill do it. Whatever plan to move me further on is fine. Be it weights or bodyweight stuff. Its all good

Is cardio and weights beneficial on the same day? Seems most people recommend keeping them apart, although again thats for building rather than what im trying to do. Hell, ill do 5 days of cardio and weights if it helps

As for my diet, its very small. My metabolic rate is rather low. I had it tested again last august (50lbs ago) and it was only at 1437cals. So im just eating a combination of eggs, bacon, mince, pork, chicken, cheese etc to get me to around 1300 odd. I might go back and have it tested again before i move forward with the resistance training. So i know exactly where i stand food wise

[dope540]

bodyweightculture.com is a good place for bodyweight advice adn variations.

no need to rush things, work within your limits and when you feel ready, take it a little bit further. main thing is to enjoy it and have fun.

there are plenty of videos on line offering tips and advice on technique or you could take a vid of yourself and post it up on here and we'll have a look. another option would be to find a mate who does some working out and get him/ her to teach you the technique.

[SphinX]

I thought i should point out all the good things you're doing...firstly by mixing up your cadio workout will help shift the extra weight...Doing the same cardio workout over time becomes a routine for the body and you stop burning fat...keep doing what you're doing but increase the intensity,the more intense you workout the more calories you'll continue to burn "after" your workout is over...try doing atleast 30mins intense cardio workouts 4 days a week (if you're part of a gym using the treadmill,rowing and cycling machines is a good way to mix it up)....Squats,lunges and squat thrusts (berpees) are a great way to build your core whilst burning calories fast. You can add in weights but start low see what you can handle...warm up using lightwieghts first...working on your motion/posture...the correct weight would be where your muscle(s) tire on the 10-12th rep...Your diet is also critical in shifting weight...drink 2-3lts ice cold water, the body burns excess calories in warming up the water to use in process of burning fat.. eat more protein and fiber as your body burns 4times more calories processing these food groups than any other...Also eat 5-6 small meals a day spread out over 2-3hrs,keeping your body working and processing the food= Burning more calories...There are so many ways in aiding fat loss...keep a diary of what you eat and try post it on here...i can take a look and advice where you can add or take a few things out....You can also do a forum search as countless people ask for help with diets, and there's alot of useful tips and advice on here....Hope i've been some use...keep up with the good work

[LeMoore]

I would suggest a fully body workout three times per week, say monday, wednesday and friday, and then three hiit sessions...so tuesday, thursday and saturday. Personally i train every day, but thats up to you. if you do, dont do another hiit session. perhaps just do some steady state or go for a swim or something.

Make sure your weight training concentrates on big compound lifts like squats, deadlifts, bench press, shoulder press etc. Definitely start do some bodyweight exercises. When i was just under 18st i couldnt do pullups or chinups either so i done fat man pull ups (use a smith machine with your legs out. Kind of like an inverted pushup). Thats far more natural than using a machine. Remember your goal is fat loss, so in severe calorie restriction you wont build much muscle, if any, so no point concentrating on bicep curls and isolation exercises.

To make my weight training sessions more intense, i jump rope for 30 seconds as my rest period in between sets.

You obviously have your diet ok if you have lost so much already so if its wokring for you then stick to it. I would add that you should try and get in some veggies if you are not already. cruciferous the best. also, your body is not stupid, and if you severely restrict cals for too long it will adapat and slow your metabolism down.

and lastly, well done on what you have achieved so far. its not an easy thing to do so congrats.