Okay… So I am very overweight and I need to change that. I keep reading articles and I feel like there is soo much information and it is overwhelming.
I feel like the best thing for me to do it just get started… I am not going to start any crazy strict diet or anything like that but I am going to cut back on the soda and fatty foods. Try to eat whole foods and eat clean… Also, Im just going to have to get in the weight room and get started…
People say that you cant lose weight and gain muscle at the same time, that its either one or the other. Is this true with everyone or just the people already in the single digets of body fat?? Because currently, i am 6’ and around 315 pounds… I feel like I can do both… Maybe not though…
Also, how should I lift?? Should I try to gain as much muscle as possible since muscle burns more calories when you are resting? OR should I try to make my lifting cardio like??
I really want to try to lift heavy and build muscle first so that when I lose weight, the muscle is what shows…
Please help… Remember, I am trying to just get started. Also, I have a pretty good knowledge of lifting. Gain muscle first or lose the weight first??[/quote]
NO to cardio. That name is given to low load, long duration exercise. Can you add muscle? Absolutely. You do a progressive weight training routine and your cardiac muscle will be working rather hard.
You will have to create a calorie deficit. That is not an option. By being heavy, my bet is you already have a good amount of muscle, especially in the thighs.
How many days per week are you willing to commit to training? Three would be the absolute minimum. I would not do body part splits just yet. I wouldn’t go into the routine that you will be using right away either. Ease in and begin progressing
Because of your size, your insulin sensitivity is most likely F’d up. You are wise to give up soda and fried food. Let’s be honest though…You have to lose a lot of mass, and some of it is going to be muscle. Minimize it by training smart.
Now a dose of reality. Muscle does burn calories, but it isn’t as impactful and worth it for you to want to gain muscle first without losing tonnage.
Afterburn is another indicator that some point to that isn’t as important as people say. You have to cut calories. Cut carbs a lot, cut saturated fats, cut fatty protein sources. Here is another bugaboo. The actual calories that you burn in exercise won’t amount to much as compared to the number you can cut with a diet induced calorie deficit. People that can tolerate huge calorie burns in the gym and other forms of training are typically people that don’t need to.
Then there is the broscience theory of frequent feedings. Better yet to focus on planned feedings and make those quality foods.
You’re going to have to do work. I would work on sets that last in the 40 seconds minimum duration. Don’t kill yourself when you start. Gradually add sets and/or exercises.
If you are an absolute beginner, you could start simple on Monday
10-15 minute walk
Machine Row. First workout could be 2 sets, as long as they last long enough. You could use a timer or just do 12-15 controlled reps.
take a day off of weights, but double on the walking time.
Wed work out again, add a set.
Saturday and Sunday, walk again.
Monday again you can add a set to 4. Wednesday 5. On each of these days, you can do the leg press first, then with the chest press and machine row, alternate between the two.
On Friday, add two sets shoulder press and narrow grip pulldown and a leg curl. these can be done in a rotation basis.
The timed sets may be too much. If it is, set a start and raise weight target range.
Maybe just between 8 - 12. When all sets of 12 in good form are completed, add weight. Enough to make it noticeable. At least get 8 at the new weight.
This will get tougher and tougher as you go on, and will be fine for at least 3 months. Whatever you do, like what you do. You need to or you won’t continue.