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Advice please....

  • 10-08-2009 1:37pm
    #1
    Last Angry Man
    Registered Users, Registered Users 2 Posts: 180 ✭✭


    Hi

    So I joined a gym a few weeks ago since my lifestyle has become very sedentary and after about 5 weeks I am feeling much better and even losing weight - just under half a stone so far.

    I am not trying to go mad on a routine that I wont be able to sustain and at the moment I do 20 minutes on the bike (intermediate aerobic level), upper body toning (3 exercises - pull ups, pull downs(?) and chest - 2 x 15 sets each), 20 minutes on cross trainer (intermediate aerobic level), leg exercises (3 - leg curls, leg lifts, squats(?) - again 2 x 15 sets each) then I finish with 15 minutes on the rower (approx 2500m). I sometimes go for a quick swim then. I generally get to go to the gym 2 - 3 times a week and I always complete the routine.

    I also get some exercise running about after my toddler.

    So 2 questions -

    1. What do you think of the routine as an overall fitness regime (fat loss expected but not the main aim) and

    2. Am I preventing myself from getting the best results by not eating enough? I am 5'9" and I weight about 100kg but I dont take in the 3000 cals less 15% I should. Closer to 2000..... What is the effect of not eating enough in this scenario?

    Thanks!


Comments

  • #2
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    Good plan --> taking things slowly. Build up gradually and see it as small steps towards a long term goal.

    20 mins bike, 15 mins rower, and sometimes a swim? Instead of doing 2 or 3 of these each time you go to the gym, pick one each day and spend longer at it.

    e.g. Monday: bike, Wednesday: row, Friday: swim.

    This will stop you "wasting" time switching between the various forms of cardio and you'll keep your heart rate up.

    Generally try to stick with free weights over machines:

    Pushing: Bench Press (db/barbell), Shoulder Press (db/barbell), Press Ups, Dips
    Pulling: Deadlift, Pulls Ups, Rows (db/barbell),
    Legs: Squat, Lunge (db/barbell)

    If you don't eat enough your body will go into "starvation" mode --> hugging you stores of fat. You'll feel rubbish and won't be able to train intensely.

    Log your intake on www.fitday.com. Aim for 10-15% below your maintenance calories to loose weight. Good luck.


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