Workout advice

pf85

I know this has probably been asked many times before but I've just started back into the gym, im in fairly decent condition I'm 26, 6 foot and weigh 13 stone but basically I just want to loose some belly fat and increase arm muscle size

My plan is to go to the gym twice a week, sometimes three times a week. I'd like to know when is the best time to go?? Early in the morning before work or in the evening time?

I plan to take protein to help build muscle - when is the best time to take this - in the morning, before/after workout?

Also what would be the best routine to suit my aims? something like 1 hour cardio and then 30 minutes intense weights?

I know this is very basic but any help is appreciated

Thanks

marathonic

pf85 wrote: »

My plan is to go to the gym twice a week, sometimes three times a week. I'd like to know when is the best time to go?? Early in the morning before work or in the evening time?

I find that if I set a goal like that (maybe 3), I end up losing interest or skipping sessions to easily. For me, I work better when I know I HAVE to go every Mon, Wed, Fri.

Regarding the time to go - anytime as long as it's consistent. I find mornings better because the weights are free more.

pf85 wrote: »

I plan to take protein to help build muscle - when is the best time to take this - in the morning, before/after workout?

Generally, it's best to take it post workout - within 30 mins if possible. Follow it up with proper food a half hour or hour later.

pf85 wrote: »

Also what would be the best routine to suit my aims? something like 1 hour cardio and then 30 minutes intense weights?

Do the weights first and, if its 1.5 hours available to you, I'd split it so that more time is spent on the weights with 30 - 40 minutes on the cardio.

pf85

marathonic wrote: »

Do the weights first and, if its 1.5 hours available to you, I'd split it so that more time is spent on the weights with 30 - 40 minutes on the cardio.

Thanks for the quick reply! I was under the impression that it's best to do weights last as that's when your body will tire best and help build muscle?

marathonic

pf85 wrote: »

Thanks for the quick reply! I was under the impression that it's best to do weights last as that's when your body will tire best and help build muscle?

You don't want to be tired for the weights. Whatever comes second will suffer because of the tiredness. Weights tend to impact cardio to less of an extreme than cardio would impact your weights training. This is why it's usually best to do the weights first.

pf85

Ah ok I see thanks for your help!

Now to put the plan to work..

marathonic

One other thing, losing weight is an extremely difficult goal in which to monitor progress - in particular when doing weights.

It's hard to know whether you've lost weight due to fat loss or muscle loss. It's also disheartening when you don't lose weight in a particular week - even though it's entirely possible that you've lost a pound of fat and gained a pound of muscle.

Therefore, I'd advise purchasing a set of calipers from ebay if possible. You can also get those measuring tapes for free (they're giving them out in chemists as part of that whole 'stop the spread' thing that you see ads for on tv). This will allow you to test your bodyfat or measure your waist, arms, legs, etc.

Fat loss is slow and can stall at times. For this reason, I changed my goals to getting stronger. It's more motivating when, every week, you see one or more of your lifts increasing. Even if your bench press stalls in a week, chances are your squat, deadlift, press or row will increase.