T Nation

Would Like Some Advice

Hey T-Nation !!!

Wassup guys , i have been navigating this site and scouting it for about 2 days, and im so impressed with it that i registered just on the sheer amount of knowledge thats here.

However im still a little confused over some things and i just want someone to give me some advice maybe a little guidance.

Im 20 im overweight ( by alot ) however ive been told by some trainers that i have a lot of muscle and that doing alot of cardio would make me lose it even tho it would slim me down.
I would love to lose bodyfat and retain as much muscle as possible. Ive heard many many types of training programs but they all seem so different.

At the end i decided i would follow T dawgs diet , complete with a circuit training program 4 times a week at the gym.

The circuit training program consists of 10 exercises which are the following :

  1. Bench Press
  2. Leg Press ( i dont know the name of that exact machine sorry im still a newb )
  3. Lat Pulldowns
  4. Hamstring Extensions ( dont know the name of this exact machine also sorry )
  5. Seated Rowing
  6. Calf extensions
  7. Tricep extensions with the dumbells
  8. 5 mins stationary bike
  9. Bicep Curls
  10. Crunches

I do every exercise slowly practicing good form , for about 1:30 to 2 mins.

It takes me about 26-30 mins to complete. And at the beginning i also warm up with 3 mins on the treadmill.

Keeping in mind that i also play Handball about 3-4 times a week for about 2 hours , is this exercise regimen good? bad?

Any constructive criticism is greatly appreciated and welcomed. Any advice as well.

Thanks !..

T-Dawg and hand-ball should sort out the weight loss but you might want to replace the circuit training with a program from this site.

Chad Waterburys programs are pretty popular.