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Beginner : Advice Needed

  • 10-06-2009 12:17am
    #1
    Registered Users, Registered Users 2 Posts: 9,085 ✭✭✭


    Hi im 22 recently joined a gym because ive totally lost control off my wieght. Im 5'10 and weigh in around 94Kg. My total body fat is 37.7%. I used to play football but shattered cartlidge in my new so since then have put on the weight.

    My program in the gym consists off Cardio
    20 mins on the treadmill/crosstrainer (speed 6-8 on treadmill incline 2)
    10 mins on bike(LVL 4-6)/rowing machine (LVL 9)

    Doing a lot off free weight as my arms are a lot smaller than my legs. My bicep is 31 cm and my calf is 43 cm.

    Shoulder press
    Bicep curls
    chest press
    triceps
    Leg lunges
    Lateral pulldown
    Bench press
    All in reps of 10,12,10
    Then crunches (straight and side)
    15 x 3
    Leglifts

    At the moment im doing 6 days a week with one days rest and my program takes approx 1 hr 15 mins, ive been doin this for about a week and am really enjoying it and enthusiastic about it, im on vitamins and drink plenty off water and have begun watchin what im eating however my weight isnt shiftin i know its only a week but no change at all, i also feel very short off energy, is there any natural methods off boosting energy while keeping calories low, also anyone got any suggestions on improving on the program, ill put the work in.


Comments

  • Banned (with Prison Access) Posts: 32,865 ✭✭✭✭MagicMarker


    My guess is you're not eating enough, and probably not eating right.

    Post up your diet.

    Also, start taking measurements, it's a better guide than the weighing scales.


  • Closed Accounts Posts: 460 ✭✭legend365


    Throw in a serving of wholegrain brown rice each day either after or before training (lunch or dinner) that will give you/recover energy.

    Also try have oats atleast once a day too.


  • Registered Users, Registered Users 2 Posts: 5,295 ✭✭✭slingerz


    Read the stickies


  • Registered Users, Registered Users 2 Posts: 5,824 ✭✭✭floggg


    6 days might be a bit much if you're out of shape.

    Also, you're arms are meant to be a lot smaller than you're legs. Accept it.


  • Moderators, Category Moderators, Science, Health & Environment Moderators, Society & Culture Moderators Posts: 47,528 CMod ✭✭✭✭Black Swan


    Don't forget to stretch before and after your workouts.


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  • Registered Users, Registered Users 2 Posts: 725 ✭✭✭talking_walnut


    floggg wrote: »
    6 days might be a bit much if you're out of shape.

    Agreed. I'm no expert but I'd say you're overdoing it.

    I used to be of a similar mindset. If I wasn't doing 6-7 days a week I wasn't training. Which usually resulted in me not training at all :p. Only in the last couple of years I got some sense and realised I was much better off building up slowly. I can't go from sitting on my ass all day to running a marathon in a week.

    I read a good quote before along the lines of "Muscle isn't built in the gym. It's built at home on your days off". I've probably seriously butchered that but the point is that recovery time is important for the body to adapt. Don't ignore it.


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