Plan of Exercises if overweight?

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Plan of Exercises if overweight?

    Hi! I'm new to working out, currently 175lbs and 5 feet 6 inches in height.

    I'm currently doing The Foundation Program (18thday) and 60 Days of Cardio (12th day).

    I want to ask is what I'm doing correct? Are the exercises "enough"? Should I lose fat first before building strength or vice versa?
    also when's the correct time when measuring your weight? I just took mine (approximately 4:30pm in the afternoon)

    I just asked now because currently I think I'm gaining more weight than losing, I'm 170lbs before starting the programs. I read that you gain weight when building muscle, but is what I'm doing actually correct?
    P.S. I haven't been following the meal plans, I'm just cutting off the portions of what I'm currently eating.

    #2
    Welcome
    To lose weight mainly you need to work on nutrition, training is mainly used to tone up. It is very difficult to lose weight significantly with just training, training and nutrition can be strengthened with each other though
    When you are on a diet you also lose muscle in addition to fat, weight loss is not selective so usually you lose weight first and then work on strength training, but nothing prevents you from doing both things together if you don't have hurry.
    From what I have read you are doing well, you just need to take a look at your diet, in addition to decreasing portions, also being careful about what you eat helps a lot

    Comment


      #3
      Originally posted by indexedzero View Post
      Hi! I'm new to working out, currently 175lbs and 5 feet 6 inches in height.

      I'm currently doing The Foundation Program (18thday) and 60 Days of Cardio (12th day).

      I want to ask is what I'm doing correct? Are the exercises "enough"?
      If they are your first activities from long time the answer is yes. Condition is very important to build a strong journey.


      Originally posted by indexedzero View Post
      Should I lose fat first before building strength or vice versa?
      Id depends. There is not a unique formula or a dogma. When one is starting, the more important things are constancy and not to do to much.
      Thus, choice a style of workout that you find beautiful and attractive.

      Originally posted by indexedzero View Post
      also when's the correct time when measuring your weight? I just took mine (approximately 4:30pm in the afternoon)
      The point is that the measures have to be done in the same conditions. Imo, I prefer to measure my weight in the morning after the wake up.
      Different conditions can even lead a difference of one kilo
      Anyway, scale is not a very important tool (imo it's importance is overestimated).
      Read this article https://darebee.com/fitness/how-to-m...-progress.html


      Originally posted by indexedzero View Post
      I just asked now because currently I think I'm gaining more weight than losing, I'm 170lbs before starting the programs. I read that you gain weight when building muscle, but is what I'm doing actually correct?
      P.S. I haven't been following the meal plans, I'm just cutting off the portions of what I'm currently eating.
      Loss weight means having a calories deficit. A deficit of 7000 cals is equivalent to a 1 kg (i.e. 2.2 lbs). You can understand that loosing weight is not a fast thing. Notably in many situation an approach to hard to meal plan that leads to have immediate results is counterproductive, since many person find it not feasible and they returns to their previous behaviours (having an accordion phenomena)



      Comment


        #4
        With that height and weight your New BMI is 28, that is steadily approaching obese so it's very good that you're turning this around.

        Foundation and 60 Days of Cardio are definitely very good workouts for you right now, since they are low impact and the form on those programs isn't difficult. However in terms of weight loss these aren't doing anything for you. In general workouts don't really contribute to weight loss unless a person does a load of cardio.

        But that's okay, because you can lose the weight just fine through eating nicely (if I'm gonna be honest here I lost all my weight without a single workout).

        First a myth out of the way: One doesn't automatically gain weight when building muscle. Building muscle takes more energy and material than maintaining muscle, meaning new muscle simply replaces fat and doesn't come on top of it. However when first starting to work out or when increasing the volume of workout it's normal to gain up to 2.5 kg of water, which is not actual weight gain, it's just your body needing some more tissue water to get your muscles ready for the increased demand.

        Personally I weigh myself in the mornings right after going to the toilet, because that's when the weight is at its most "netto". Meaning it's the lowest weight of the day with very little impact from the food in your intestine. But it really doesn't matter (my favourite author always weighs herself before bed), simply pick one set of conditions and stick to it.

        At your weight and training level you can easily lose weight and build muscle at the same time. It's below about New BMI 23 where it starts getting harder.

        Now for the eating part... you can do one of the darebee mealplans meant for trimming, they're very good. However you can also count calories (I recommend doing this for at least two weeks because it's very good for getting a feeling of how much what food is) where you should aim for 85 - 98 g of protein per day, at least 61 g of fat per day, at least 50 g of carbs per day and about 1800 kcal a day. Those will keep your muscles growing, give you a lot of energy for your workouts, but still give you a rate of weight loss of about a pound per week. Either way you should definitely check out the darebee recipe section because they have many awesome recipes.

        Comment


          #5
          to IndexedZero:
          Your correct, when you start exercising initially the body replaces the fat cells imbedded with the muscle tissue and since muscle cells have more organelles inside them they are naturally heavier.

          I would teach you all that I know but you would get bored after 30 minutes and wonder off. Go to youtube and search for "Fast twitch vs Slow twitch muscles" and it will teach you a basic about energy usage in the body. The take away is that both types of exercises have benefit. If you goal is to lose wt then concentrate on slow twitch muscles. If you have the time, throwing in some fast twitch w/outs only make you better.

          After youve picked that apart search for "starches food", and please dont get starches and carbohydrates confused. While starches are carbohydrates, starches provide NO essential elements for the body nutrition, they only provide sugars and the worst starches are WHITE, white bread, potatoes, white rice, you get the idea. Now before I start getting hate mail from some experts out there, I eat these foods,, I love fried rice, I just limit the amount I eat.

          After youve picked that apart search for "processed foods", these are not only unhealthy, they will kill you slowly. Do I eat from this category, yes, but I strictly limit the amount.

          All of the above is actually pretty good advice. They dont spend a lot of time on why. To me the "why" helps me make important planning steps and in my day to day decisions.

          the only other thing Id throw in, you didnt go to bed last night with a BMI of 17 and wake up this am with a BMI of 28. Think back to when you were the weight you want to be, calculate the amount of time between then and now. That is the time window you should apply to losing weight, to do so faster may boarder on the unhealthy.

          Your going to get input from HUNDREDS of experts, pick what works for you, good luck.
          Widmo

          Comment


            #6
            Originally posted by widmobowi View Post
            the only other thing Id throw in, you didnt go to bed last night with a BMI of 17 and wake up this am with a BMI of 28. Think back to when you were the weight you want to be, calculate the amount of time between then and now. That is the time window you should apply to losing weight, to do so faster may boarder on the unhealthy.
            I know where you are coming from, and you are right to say: give it some time to lose the fat, you build up over years.
            But you can definitely lose faster than you build, and stay healthy... and btw BMI 17 is very low as a reference imho, 22 is a good average as a healthy goal, ...

            Go for it indexedzero , you can do it! And... Welcome to the Hive!

            Comment


              #7
              Welcome to the Hive mate; glad to have you here.

              I'm interested in your post because I have very similar measurements. When I started, I was 5'5 and 200 lbs... probably 25% body fat or above. I currently weigh 172 lbs, and it took time to bring myself down; still not where I want to be.

              - I honestly wouldn't worry about the lose fat/build strength dilemma. Focus on doing the exercises, and you'll see *both* happen over time. That's what happened to me.
              - As the exercises and workouts get easier, pick harder ones.

              - I measure my weight when I wake up, after I've gone to the bathroom and haven't drunk any water.

              - The big one. If you want to lose weight, eat less (seems like you're doing that). It is possible to put on muscle and lose fat... you'd need to adjust your diet, though. It's not just about portion sizes (pay attention to protein).
              - More importantly, do you like how your physique is changing? If not, make adjustments.

              So to sum up.

              1. Just do the exercises you're doing. You'll get results. As they get easier, do harder exercises.
              2. Want to lose weight? Eat less.
              3. Burn fat? Change what you eat.


              Comment


                #8
                Originally posted by Fremen View Post
                Welcome
                rom what I have read you are doing well, you just need to take a look at your diet, in addition to decreasing portions, also being careful about what you eat helps a lot
                Thanks! I'll definitely track what I eat! and also Thanks for the infos about muscle and fat!


                Originally posted by thepresident View Post

                The point is that the measures have to be done in the same conditions. Imo, I prefer to measure my weight in the morning after the wake up.
                Different conditions can even lead a difference of one kilo
                Anyway, scale is not a very important tool (imo it's importance is overestimated).
                Read this article https://darebee.com/fitness/how-to-m...-progress.html

                Thanks for this! now I know how to measure my progress.


                Originally posted by Noen View Post
                With that height and weight your New BMI is 28, that is steadily approaching obese so it's very good that you're turning this around.
                Yep. And I also want to improve my health! Thanks!

                Originally posted by widmobowi View Post
                to IndexedZero:
                Your correct, when you start exercising initially the body replaces the fat cells imbedded with the muscle tissue and since muscle cells have more organelles inside them they are naturally heavier.

                I would teach you all that I know but you would get bored after 30 minutes and wonder off. Go to youtube and search for "Fast twitch vs Slow twitch muscles" and it will teach you a basic about energy usage in the body. The take away is that both types of exercises have benefit. If you goal is to lose wt then concentrate on slow twitch muscles. If you have the time, throwing in some fast twitch w/outs only make you better.

                After youve picked that apart search for "starches food", and please dont get starches and carbohydrates confused. While starches are carbohydrates, starches provide NO essential elements for the body nutrition, they only provide sugars and the worst starches are WHITE, white bread, potatoes, white rice, you get the idea. Now before I start getting hate mail from some experts out there, I eat these foods,, I love fried rice, I just limit the amount I eat.

                After youve picked that apart search for "processed foods", these are not only unhealthy, they will kill you slowly. Do I eat from this category, yes, but I strictly limit the amount.

                All of the above is actually pretty good advice. They dont spend a lot of time on why. To me the "why" helps me make important planning steps and in my day to day decisions.

                the only other thing Id throw in, you didnt go to bed last night with a BMI of 17 and wake up this am with a BMI of 28. Think back to when you were the weight you want to be, calculate the amount of time between then and now. That is the time window you should apply to losing weight, to do so faster may boarder on the unhealthy.

                Your going to get input from HUNDREDS of experts, pick what works for you, good luck.
                Widmo
                Wow! I'll definitely search all those things. Thanks for these!

                Originally posted by HellYeah View Post


                But you can definitely lose faster than you build, and stay healthy... and btw BMI 17 is very low as a reference imho, 22 is a good average as a healthy goal, ...

                Go for it indexedzero , you can do it! And... Welcome to the Hive!
                So my goal is 22. Thanks! I'll do my best to continue it!

                Originally posted by patwillwoo View Post
                Welcome to the Hive mate; glad to have you here.

                I'm interested in your post because I have very similar measurements. When I started, I was 5'5 and 200 lbs... probably 25% body fat or above. I currently weigh 172 lbs, and it took time to bring myself down; still not where I want to be.

                Wow! That's awesome! you're a great inspiration for me now! Also thanks for the infos! I hope I can be like you!


                ----
                Also, Do you have any recommendations that I should try doing for next month after I finish The Foundation? I'm planning on continuing 60 Days of Cardio, but I have no Idea what to do next after The Foundation.

                Any recommendation would be a GREAT HELP! Because I haven't done this before. ^^

                Comment


                  #9
                  indexedzero Welcome to the Hive

                  Comment

                  Working...
                  X