Help with routine??

[jackdeath]

Hello,
First I want to say hello, as this is my first post, and hope I'm in the right spot for this.

Ok, from the beginning. First off I am a Martial Arts Instructor. Been doing the Arts for a littleover 33 years, and am 54 years old.
A little over a year and a half ago, I became very ill with a ruptured intestine, surgery was needed and 50 staples later I come out of it. Almost died as the infection was extreme.

The meds they put me on made me gain weight fast, and within 4 months I was up to 315 lbs, and I am 6' 1" tall. I teach part-time at a fitness center near me, and have done alot of cardio to bring my weight down to 230, but I am not in shape anymore, as this bout of illness kicked my butt big time.

I still have my bad days, but I live with it. Ok moving on, sorry for long intro, but needed everyone to know where I have been.

Now I have never touched weights that much in my life, and working at that fitness center peaked my interest, as I have played with the leg machines and such just to get a burn.

What I am looking for "IF" possible, is a weightlifting routine that I can put some "size" back on my limbs and loose the fat all in one. Don't know if such I thing exsist, but that is what I am here for, to hear from the experts. I know I will ache, I don't care as I have to rehab myself this way, as I "feel the need"

What I have now are smaller arms and legs, although I did retain some of the muscle I put on with the Arts. You would never believe however how fast you can loose it!! There are some PT at the gym, but the routines I see them put people on and see no results kind-of scares me that they don't know as much as they think. I also don't know all the jargon so please keep it in mind. I need help big time. I hear the Waterbury is the way to go, but as I read up on it it was hard to understand as a noob.

Anyway I'll leave it at that for now, and if someone needs more info just ask. Great site and thanks for listening!!


P.S. I also have to watch what I eat, so that plays into the nutrition end of things. I take a multivitamin, and a few others helpers, but would like some suggestions on this area to. Thanks

[betastas]

There are a few important points.

1. Seeing as you are untrained from a resistance training perspective, you will be able to see some nice initial muscle gain from a weight program.

2. The best way to lose fat and keep muscle is a carefully monitored diet with regular resistance training.

3. There are some good workouts on the site. I recommend built's "Baby Got Back". You will need to become familiar with the exercises and what you have available at your gym. Write down a list of exercises you would like to try (from B.G.B.) and try them out at your gym.

http://www.exrx.net has an excellent database showing the different exercises.

[jackdeath]

Thanks,
OK, found the article.. Man! I'll really have to look that over good to see what to do. I am soooo new to this. Any extra help is much appreciated.

[NaturalBuilder]

In addition to what was said:

1) Start with form. Learn how to perform the exersize before concentrating on adding too many plates.
2) Mass gains and fat loss can happen in unison for only a couple groups of lifters...and luckily being a beginner you fall into that category! Leg press, squats, lunges, db split squats, and calf raises of all variations are perfect for your "limbs."

This is a good program for a beginner:

Day 1: 3x10
Flat Bench Press
Barbell Rows
Leg Press

Day 2: off

Day 3: 4x8
Dips
Chinups
Squat Variation

Day 4: off

Day 5: 3x12
Incline Bench Press
Seated Cable Rows
Lunges (Barbell if available, if not, use dumbells)

Day 6/7: off

Repeat

Try to gain at least 1 rep per workout. For example, if on Monday you got 150lbs for 3 sets of 10 reps, then shoot for gaining a rep on a couple of the sets the next Monday. Once you feel comfortable, add weight. You're starting weight for these exersizes should be pretty light and somewhat easy for you since you are just venturing out into the weight training world. Do not perform each set to failure (stop with a couple of reps left over).