Starting Again

FullOf..IT

Hi,

Ive been doing weights and a tiny (none really!) bit of cardio on and off for the last 2 years.

Im trying to kick the cigs and i find that exercise helps

My most recent effort was up until i broke 3 metatarsals at the end of june. I want to get back into it but i want to ease myself back in and am thinkiing of the following routine for 4 weeks.

I then plan to add and adjust accordingly.

I will be doing a 3km run once a week as well as HIIT on another day (when im not doing the weights)

My ultimate goal will be to lose bodyfat (circa 18%), add some muscle and to generally increase my fitness levels.

I know my diet is paramount here but it is the one thing that I am quite good with so I would appreciate any feedback on my routine with regards to my goals.

All 3 sets by 8 reps

Day 1

Squat
Stiff Legged Deadlift
Leg Extensions
Leg Raises

Day 2

Bench Press
Dips
Dumbell Kickbacks
Miltary Press

Day 3

Deadlift
Chin Ups
Bentover Rows
Pull Ups

bob04

My ultimate goal will be to lose bodyfat (circa 18%), add some muscle and to generally increase my fitness levels.

Thats your problem

Decide on one

Either build muscle, or lose body fat and get fit

Once you decide, modify your diet to reach your gaols

Personally i would approach it like this

Its winter time now, cold, dark, wet

Spend your time eating, eating, eating, doing weights

Come summer time, reduce your carb intake, start the cardio, and start cutting down for summer

But its entirely up to you

best of luck with your decision

BobbyOLeary

Either build muscle, or lose body fat and get fit

Can you explain the physiology behind why those two things are mutually exclusive? Thanks.

bob04

Ok

To loose weight you need to create a colorie deficit (consume more calories than you are taking in)

You do this be either diet/cardio or both (both is much more effective)

Loosing body fat and mainting muscle mass requires effort, eating the right foods, the right times, monitoring your calorie intake, and how many calories you are burning


IF you want to gain muscle, you need to consume extra calories. You will inevitably put on fat as well, a good mixture of good quality fats, protein, carbs will get you the results you crave

So as you can see, one contradicts the other

So choose your goal, then get the diet to reach these goals

BobbyOLeary

From personal experience and from seeing other people progress I'd disagree. I weighed 83kg on my return from the USA, now I weigh 82.7kg, yet my bodyfat levels have dropped (visually, I haven't taken any measurements I admit).

I'll admit I'm not an exercise physiologist but the only explanation for the effects I've seen is that I'm losing fat and gaining muscle at the same time. Or I'm retaining a sh!t load of water. Long story short, both goals are not mutually exclusive but attaining both at once slows both processes. The body is a little more complex than operating in two black and white states.