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Need help with diet and routine

  • 20-04-2009 1:54pm
    #1
    rastabwen
    Registered Users, Registered Users 2 Posts: 3 ✭


    Hey guys, I'm fairly new to frequenting the gym and have only been at it for the past 2 weeks, between 3-4 times a week. I basically wanted to get into shape just for a bit more confidence, I'm 5'8 and 11 stone as of this morning and ideally i'd want to train towards losing a bit more weight but also to gain some muscle, particularly in the chest and biceps. I'm not really sure what kind of weights exercises I should be starting out on so any tips would be nice, I've used some machines but don't feel I know enough yet to do free weights so hopefully I could get some advice on that. Also I'd appreciate some advice on foods, mainly just what I could have for a main meal of the day, and is it totally paradoxical to think I can lose weight and gain muscle both at the same time? I'd appreciate any advice offered!


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    There are some machines which are useful for a beginner (assisted pull-up, leg press) but you'll see the best results from working with free weights. Ask one of the trainer at the gym to show you exactly how to do squats, bench press, deadlift (these are the big three, you can train your whole body just with these). Also stiffleg deadlift, lunges, step-ups, dips, military press, bentover row, hyper-extension, pull-over, woodchoppers.

    Fresh whole food is your best bet. Try to cut out all the processed and junk food. Cut back on white carbs unless you are bulking. Each meal should contain a quality protein, a healthy fat and a green vegetable. Base your meals on oily fish, eggs, fresh meat (steak, yum), chicken, lots and lots and lots of green vegetables, some olive oil, fruit, nuts, dairy and wholegrains. Try to avoid sugar and anything which lists sugar in one of the first five ingredients.

    Normally, it's extremely difficult to lose fat and gain muscle at the same time. But when you start lifting, you get a sort of honeymoon when you can do both at once. Make the most of it.


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