Hi all, looking for some help. I've recently (2 weeks ago) started going to the gym 3 days a week to lose fat, I'm obese at 320lbs and was advised this would be the best thing to do. So I quit smoking, stopped drinking and started hitting the treadmill like they said. A couple of days in, I decided to have a go on the free weights and have been addicted since then. I've decided that I want to start power lifting, but I have no idea how to achieve the body required, and how to burn the fat. I was wondering if anyone had a strict workout and nourishment plan that I can follow to lose lots of body fat and make significant gains in muscle mass. I'm a "stick to the plan" kind of guy, and find things easier to achieve if they are laid out in front of me concisely. I'm willing to try anything, however I am a beginner, and I'm only lifting 2x 10KG dumbells at the moment.
Any help would be massively appreciated.
EDIT: The gym I'm at is more of a fitness suite than a hardcore gym, but I'm here for three months, then switching to somewhere more specialised.
Last edited by Zomboir; 03-24-2012 at 06:06 PM.
Whatever you do, don't be one of the millions of people that jump in feet first and burn out quickly. The secret is to take baby steps and let your new lifestyle become habbit before taking the next step. You will be more likely to stick to it that way. Also, a little goes a long way when you first start and simplicity is very effective.
Diet: The first step should be to clean up any extra or empty calories that you are taking in. That means to cut out the junk food like cookies, chips, sodas and other goodies. Go ahead and enjoy good whole foods and don't worry about dieting right away. This alone can have a very positive effect on fat loss. Meanwhile you can study and learn about calories and macronutrients, how to set up a healthy eating plan, and how to manipulate these towards your goals. But remember; Baby steps.
Conditioning: Start by walking. Let your body adjust and keep adding time to your walks. These can lead to times of jogging and eventually running. Just take it slow and build up gradually. Before you know it you'll be running hills and pulling sleds and doing complexes. Just remember; Baby steps.
Lifting weights: Just like everything else, take it slow and build a foundation. You can start by learning to use good form on the big lifts like squats, deadlifts, bench, press and rows. Start with a few sets and use very light weights (even just an empty bar will be heavy enough). As you progress you'll keep adding little bits of weight and soon you'll be lifting big!
So, clean up your diet of empty calories, do [gradual] conditioning exercises 3 days a week, and lift weights 3 other days a week and add weight slowly.
A basic routine to start with:
Alternate these two routines three days a week.
Sit-ups - 3 sets of As Many As Possible
Squat - 3 sets of 12 reps
Bench - 3 sets of 12 reps
Rows - 3 sets of 12 reps
Sidebends - 3 sets of 12 reps
Deadlift - 3 sets of 12 reps
Military Press - 3 sets of 12 reps
Barbell Curls - 3 sets of 12 reps
Thanks for your reply. How heavy a weight would you suggest I start deadlifting? And by Bench, do you mean Bench press?
Start with a weight that you can EASILY do all three sets of 12 reps and feel like you could have done a lot more if you needed. Progress is like a rubber band; if you start too heavy then you don't have far to stretch, but if you start light you have more room to make progress and you'll make progress faster.
Yes, I mean bench press. That could mean flat bench press, incline bench press, dumbbell bench press, or even bar dips if you prefer. Just pick one and start learning good form and add weight slowly.
Thankyou very much for your help.
No problem. Just remember to start slow with the simple stuff, in the meantime study the more complex stuff so you're ready when the time comes and you need it.
Good advice Off Road, glad to see your back