which way to go..........

[slimshad7]

hi guys,
back again,lol.

i just wanted to ask for abit of advice to start me off with.

right,i stopped training in august,and since then have put on quite a substantial amount of weight(fat).

yes,im a ****!!!!lol

basically,would someone be able to tell me the best way to go to just lose the poundage and the best way to go towards weights???

as in should i go for full bodys and cardio,to get my weight back in check???

or go straight back to a split rountine like i was doing before???

and as i want to go for size,i suppose a higher rep routine would be better,for burning fat also. as opposed to strength like the 5x5 program.

just a little bit of a point in the right direction would be much appreciated.

cheers guys,
mark.

[klosey]

hmm well either way you will probably need a 2-3 week re-introduction style workout of moderate weight

[Commander]

burn the fat off with your diet, focus on hitting the weights hard, as Klosey said, moderate to start off, but as soon as you can, incorporate heavy training as well.

[Charles Izzo]

Originally Posted by slimshad7

hi guys,
back again,lol.

i just wanted to ask for abit of advice to start me off with.

right,i stopped training in august,and since then have put on quite a substantial amount of weight(fat).

yes,im a ****!!!!lol

basically,would someone be able to tell me the best way to go to just lose the poundage and the best way to go towards weights???

as in should i go for full bodys and cardio,to get my weight back in check???

You have to develop a plan in which you can stick to every week all year every year for decades. You must be consistent! And in order to be in good shape you don't have to slave away in the gym for hours every day. You aren't training for the Mr. Olympia contest! No! But even if you only do a few workouts per week, you can still get good results from it. The idea is not getting results yesterday. The idea is having a program in which you can stay consistent every week all year every year for decades. That way you can stay in good shape.

I have changed my views on some of this stuff over the years as you will see. But what I discussed above will never change. I learned my lesson a long time ago. If you quit totally, you will get fat. So even if you can only make it to the gym once per week, don't quit ever. Once per week is better than nothing. Anyways, I'll throw some ideas at you.

I have become a big believer in doing both weights and aerobics or HIIT for fat loss. They both work together. But you have to find the right balance. There are many ways you can set it up. You can do weights and the cardio both on the same day, but I recommend doing it on separate days.

Here are some examples
Example #1
Monday: weights
Tuesday: HIIT
Thursday: weights
Friday: HIIT
(All other days): walking (just for fun)

Example #2
Saturday: weights
Sunday: HIIT
(All other days): walking (just for fun)

Example #3
Monday: weights
Wednesday: HIIT
Friday: weights
(All other days): walking (just for fun)

Example #4
Monday: weights + HIIT at the end
Thursday: weights + HIIT at the end
(All other days): walking (just for fun)

The idea with all of these routines is to find the right balance. The training is abriviated so that you can train intensly. Improvements in performance is the name of the game, for both weights and HIIT. And lastly, you are to choose a style in which allows you to stay consistent.

Example #4 might be a good one for you because it gives 2 workout days for both weights and the HIIT. It is a routine you can surely stay consistent with no problem and if you work hard at it you will get good results. And seriously, if you can't make it to two workouts per week, you might as well pack up your bags and stay fat.

The weight workouts should be high reps in which you will work up to heavy weights for high reps as you get stronger. You can try the 2 day version of the 20 rep squat routine, and do the HIIT at the end of your workouts. That should be a good mix.

The workouts are what keep you in shape. The weights make you strong and make your muscles bigger. The HIIT makes you better at burning fat during the day and when you are sleeping. The workouts are not to burn fat during the workout though. You burn fat all day long due to increased metabolism! Eating right is what will help the most in getting the fat off, no matter how you train.

[Commander]

Originally Posted by Charles Izzo

I have changed my views on some of this stuff over the years as you will see. But what I discussed above will never change. I learned my lesson a long time ago. If you quit totally, you will get fat. So even if you can only make it to the gym once per week, don't quit ever. Once per week is better than nothing. Anyways, I'll throw some ideas at you.

I have learned my lesson on that as well, I wish I hadn't stopped working out in my mid-20s due to having 2 new borns baby boys and a puppy. Looking back, I realize that I could have done a better job at least attempting to maintain some level of fitness by doing quick 15-20 minute workouts a few times per week.

You live and learn, I agree with you Charles, regardless of what you are doing, stick with it.

[slimshad7]

well,as ever,i can always depend on you guys.

thanks so much for the help again,charles,you always seem to be there for me,thanks alot dude.

all taken on board,now time to follow through.

thanks again guys,
mark.

[robdog]

This really helped me out as well. Thanks.