Weight lifting advice needed

G-Money

Stats: Male, 32, 5ft 10, 251-255 lbs.

Goal: I want to get really lean and athletic, and I want to get rid of my huge belly and man boobs and be flat. So I think a good weight may be around 11-12 stone. But burning off the flab is really my priority.

Ok, so I'm probably suffering from a bit of information overload and sort of going from one thing to another in my mind when it comes to what I need and should do when it comes to weights.

A friend of mine who is sort of a part-time personal trainer gave me a set of workouts to do. I think they're called the "German Body Comp" series workouts.

He gave me a series of these workouts, quite a few so I won't go into every exercise detailed in all of them. At the moment though, my weights workout covers the following:

Day 1
Petersen Step-Up
Row to Waist Seated
Leg Curl Prone
Dumbbell Bench Press
Back Extension
Calf Raise Standing
Dumbbell Bicep Curl
Tricep Extension Supine

Day 2
Lat Pulldown Wide Grip
Duck Leg Press
Leg Curl Kneeling
Dumbbell L Lateral Raise
Dumbbell Hammer Curl Seated
Triceps Pull down with Rope

Now to be honest, there's some of these exercises I don't do. I don't do the Petersen Step up or the Back Extension. The Back extension I find quite difficult as I'm quite overweight. So lying on that thing and bending over and straightening myself up is quite tough. I tried it once and I could only do about 4 reps.

I've been reading on here as well and heard advice from people saying compound exercises would be better and the Starting strength programme would be the best thing to do. I guess I'm at the point now where I'm not sure what I should be doing.

What's the best thing for someone with my goals? I don't really want to become some huge monster like Batista, but I'd like to be really lean and athletic with maybe some muscle. Sort of the Superman physique as I like to call it. However, getting lean is really my priority.

I've had a few gym programmes over the years, some were better than others. There are certain things I hate, like one exercise where I had to lay on my stomach and lift my head, shoulders and legs off the ground and hold them. I found this to be impossible as I was so out of shape. Complete torture. I also was given the stairmaster on one programme and I absolutely hated it.

Also, one thing to mention is that I actually prefer cardio to weights. I know I do both, but it were me, I'd rather do 30 mins of cardio than 30 mins of weights. But I know it's more effective to combine both.

So what would people recommend? I think I'm getting my diet sorted and have received some good information. It's not perfect, but I'm sort of adjusting it as I go and its a s*** load better than it was even 2 weeks ago.

Hope this isn't too vague. Just want some guidance as to what type of weight lifting programme I should follow. As I say, I'm not looking to pack on loads and loads of muscle. Some would definitely be good, but I'm so sick of being fat, I just want to get rid of it first.

Cheers all

dr.quirky

hey, first off best of luck with training and getting into a shape your happier with. improving yourself anyway you can is A great step towards a nicer time here.

Im dont really know a huge amount about the specifics of weight training but if the weight coming off is the main issue initially id focus on that, weights aren't going to take off very much.

im no expert, but IMHO, a diet coupled with an intensive cardio programme will show more results WRT the weight which will make training much easier and also show more results with less weight onboard.

thats my two cents, may be fairly off the mark but its my ideas anyway!

Blackie93

Have to disagree there..

The more muscle you have, the more calories you need while resting. Therefore you will lose more fat if you have more muscle. Coumpound lifts are good for this as they work the smaller muscles used for stability and balance, not just the muscle you would be isolating.

Try to work the large muscles especially, like legs and back by doing squats and deadlifts.


Do about 30 minutes of fairly high intensity cardio most days, like cycling, running or cross trainer.

The most important place that causes weight gain/loss is definitely gonna be your diet. Try to really clean up your diet (read stickies). Eat lots of fruit and vegetables and try to get some form of protein with each meal.

I would also recommend finding out your maintenance calories and taking in less calories than this every day. This is the only way to lose weight.

Good luck!

dr.quirky

Blackie93 wrote: »

Have to disagree there..

The more muscle you have, the more calories you need while resting. Therefore you will lose more fat if you have more muscle.

probably very true! im no expert on such things, makes sense when you said it, i was just offering advice , thanks for posting what is likely truer

itsallaboutheL

Outline your Diet OP.....