Hi. I’m a 26 year old woman who is overweight. My main goal is to do full body work outs that maximize weight loss. I have a knee injury so I’m not sure what all I can do. I read the article about the full body work outs that Arnold did called the golden six. I’m not sure that plan will work for me.
I try to read through all the information but I know nothing about working out and I’m so lost. Any information would be greatly appreciated. I’m hoping that in the next 2 or 3 months I won’t be ashamed to post a picture of what I look like. [/quote]
Congratulations on your decision to make a change.
I am a 34 year old man who is overweight. I’m not nearly as overweight as I used to be, and I’m certainly much stronger than I was a year ago when I was in the same boat you were - overweight beginner with no knowledge or experience with real exercise.
Full-body workouts 3 days per week (MWF) have been very effective for me, although I am at the stage where the fat loss war must be won in the kitchen. That’s a whole other discussion, however.
Back on topic, I think you need to figure out just how limiting your knee injury is. Squatting is one of the best, if not THE best, tool in your exercise toolbox. All is not lost if you cannot do this, but an accurate assessment of your physical limitations is necessary before you set out on an exercise plan.
For what it is worth, here is what I have been doing for the last 9 months (this is the base program, what I do now is basically the same with some tweaks).
Bench Press 5x5
Lat Pulldown 3 sets of 6-10
Weighted situp 2 sets of 15
Seated Overhead Press 5x5
Calf raises (seated or standing) 2 sets of 15
Barbell curl 2 sets of 10
Front Squat 5x5
Close Grip Bench Press 5x5
Romanian Deadlift 5x5
Bent Over Barbell Row 5x5
Perfect? No. Good? Yes. There’s lots of other great fullbody programs out there, but again, you need to work within your limits. On the same note, make sure you are not setting limits on yourself that are artificially constructed or mental in nature. If your knee is really good to go, make sure you are using that knee and putting in good work. Don’t lie to yourself and make excuses!
The most important thing is to never, ever give up and keep working to improve however you can. You can do it!