PL routine for beginner weight lose? my daddy :) need ur help

**mjwild** · 19-10-2007 12:19 AM

My dad, really wants to lose weight but it has been driven into his head that exercise is totally neccassery, after informing him that losing weight is 90% diet and 10% exercise he still doesnt beleive me. After telling him weightlifting has the same benefits (more or less) then cardiovascular exercise and that it is in a way better as it can help with alot more then most people think, he doesnt think so, it doesnt help that his gf who was athletic back when she was young (20-30 years ago) thinks she is a guru when it comes to health (alcohol, does **** all, all day just sits on her ass and watch's t.v) but saying that she does look good for her age.

Now, i am trying to get him to come to my gym, its a college gym but its public. Its a good gym, all the weightlifting and cardio equipment you could need. I am just trying to get him to go along with it, he bought two tredmills for £1000 and they are decent, he thinks doing 10-15 min of low/high intensity jogging will work for him, yet he only had 3 cups of coffee and a chicken sandwich today... (not the biggest kcal intake ever).

Any way to get on with the point of the thread.

At the moment i do a altered style of James Copping routine, ME Upper/Lower DE Upper/Lower, i love this training and really do believe my dad could benefit from it, lifting heavy and hard with minimal rest can raise the heart rate and then having a 10-15 min session of HIIT training. I strongly believe in olympic lifting.

I was thinking of this. 4 days a week, monday tuesday, thursday, friday. (he works on saturday and sunday).

Session One 80% of max 4 x 5

Bench Press
Clean and Press/Jerk
Pull-Ups
10-15min HIIT

Session Two 80% of max 4 x 5

Squat
Deadlift
10-15min LIT

Monday - Session 1

Tuesday - Session 2

Thursday - Session 1

Friday - Session 2

This should bring his heart rate up high enough so he sweats, sweats hard! He will gain strength and hopefully lose weight faster as most of you no, muscle burns more kcal then fat.

Now, i believe these are the 5 main lifts, every one should do these. And if they can't then they should! They hit every main muscle group, its just stimulation bliss.

I understand the CNS overload but surely it wont be that much. I have a day rest between my ME Upper and ME Lower days but i think the rest shud be after the Lowr days as the intensity is alot higher.

I would love it if you all joined in and helped me, i would love you all forever, i would love my dad to be fit, lean, healthier and to be able to do things without worrying about keeling over (not literaly). As contary to what he thinks i really care about what happens to him, and as i write this i am starting to cry lol i dont want to lose him so i need you to put some input in

O also, his doctor told him that to gain muscle he has to lose the fat.

**Karlos02** · 19-10-2007 12:36 AM

By the sounds of it you already know alot and you havn't asked any specific questions that you need help with.

The main challenge is getting someone who has led an unhealthy lifestyle for such a long time to change!
All my family are unhealthy, many smoke, all have poor diets, drink too much etc. I have tried with all of them, offer to take them gym and construct diet, but people are so stubborn and lazy when they have someone prompting them. I also look back with nostalgia to the days when my dad was healthier and less of a drunk!
I had to research everything myself (this forum has ben a major source) and i believe this is the reason for my success, I wanted to lose weight and get fit, so I did something about it.

Im not trying to deter you from your challenge, but just pointing out what the biggest challenge will be! good luck to you and as i say if you need more help please ask more specific questions.

**CoN** · 19-10-2007 08:22 AM

as karlos says

seems like everything you have posted seems on track.. if it stops working for him, mix it up!

and good luck to him in his quest!

i got my dad into training and its the best thing he has done in years, i also changed his eating for the best

**mjwild** · 19-10-2007 09:00 AM

Cheers guys, I no the basics of exercise and how to construct basic to advanced programs. I no how to do diet plans, but i find them to hard to do

His eating habits arnt bad, he just doesnt eat alot, literally..

**mjwild** · 19-10-2007 01:34 PM

Any one else want to give some help?

Dtlv74 · 19-10-2007 02:05 PM

Can't really help but can sympathise - have been trying to persudae a few family members for a while to change diet. Is quite easy to get them to agree that what I'm saying/the info I'm showing them makes sense, but as for getting them to actually change anything...

Curt · 19-10-2007 02:07 PM

i would put him on higher reps tbh....low reps are not going to burn those kcals! more density and more reps

**mjwild** · 19-10-2007 04:41 PM

Quote

Originally Posted by Curt4Nat

i would put him on higher reps tbh....low reps are not going to burn those kcals! more density and more reps

aslong as you dont say tone and define within that sentence, i will consider it

the problem with high reps though is that if the weight is to light it is doing nothing exept building a bit of endurance, you need it to be heavy so you have to push your self but work long enough to go into anerobic state.