I'm 100 lbs over weight.?

Question

I’m thinking about starting a calorie restrictive diet no more then 1700 a day. I also joined a gym,. I can only go 3 times a week. I want to know a good weight lifting routine?

I'm a man, 6'0 i'm like 255 lbs

Answer 1

Getting rid of fat in general, building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't, burn more calories than you consume, think and speak positively about yourself, try making life as stress free as possible, and get rest so that your body can repair itself.

Portion control is key to reaching your goal. You don't want to over-eat. A portion should be the size of your fist. Meals should consist of one portion of carbohydrates and protein, and a portion of fat (is: a handful).

Carbohydrates: Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.

Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breasts, Lean Ground Turkey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!

Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsamic Vinaigrette Dressing. (Only consume a handful of nuts, with your breakfast, lunch, and dinner.) Fats help with digestion.

You want to have 4-5 small meals per day. 2-3 hours apart. You will never go hungry and your metabolism will not slow down. Stop eating 2-3 hours before bed. If possible get 8 hours of sleep, this plays a major role in losing belly fat.

Meal Planning: (Preparation is key.)

Meal 1: Protein, Carb, Fat (1 bottle of WATER)
Meal 2: Protein shake or bar (A glass of WATER)
Meal 3: Protein, Carb, Fat (1 bottle of WATER)
Meal 4: Protein shake or bar (A glass of WATER)
Meal 5: Protein, Carb, Fat (1 bottle of WATER)

Drink half of your weight (or more) in oz. of water per day.
(ex: 120lbs = drink 60oz. of water per day-or more.)

Exercise: (Arrange this plan to fit your schedule).

Mon- light weights upper body, 30-60 min cardio, and abs
Tue- cardio 60 minutes (power walk, run, elliptical, etc.)
Wed- light weights lower body, 20-30 min cardio, and abs
Thu- cardio 60 minutes (power walk, run, elliptical, etc.)
Fri- light weights upper body, 30-60 min cardio, and abs
Sat- cardio 60 minutes (power walk, run, elliptical, etc.)

It’s important to sign up to a gym, perhaps get a workout partner/personal trainer it offers motivation.

This is my plan that I have made after doing research.It has worked for me, and I've helped friends lose weight this way! If you stick with it, it eventually becomes a lifestyle. If you are going to eat junk food, do it in moderation. Eventually you won't even crave it.I like to keep my diet as natural and organic as possible. Multivitamins are also a good idea, just to help strengthen your immune system.

If you are looking for a health book that offers more information on food, fitness, meal planning, and motivation; I am a big fan of the "Body-for-LIFE" book as well as the "Eating-for-LIFE" cookbook both written by, Bill Phillips. It is what got me where I am today, living a healthy and satisfying life.

There is also a great website: http://www.fitday.com
FitDay is a free online diet and weight-loss journal. The FitDay journal allows you to track your diet and activities with no guess work. This lets you take control of your diet and fitness and achieve your fitness goals.

If you have any additional questions or just want someone to talk with, feel free to e-mail me! I love talking about this stuff as you can see!

Answer 2

Hi
If you are 100 lbs. overweight, you definitely need to lose weight.
Joining a gym is ok, but may not help with the weight loss if you don't eat healthy. You will add muscle mass if you weight lift, but will unlikely lose much weight. Muscle weighs more than fat.
I suggest eating 3 - 5 smaller meals a day, drink lots of cold water and walk 20 -30 minutes 4 times a day.
Avoid high fat,processed foods and eat ONLY fresh whole foods, such as whole wheat pasta, rice, lean chicken or fish with plenty of fresh vegetables and fruit.

Answer 3

Talk to your Dr before you begin any exercise routine ok ...just for safetys sake.
Next I dont think it really matters at this point what is the best for you...I think any activity is going to help. As you work out more and lose weight you will see what feels comfortable and whats giving you the best results....after you lose most of the bulk stick with the ones you like the ones that did the most good.... GOOD LUCK its gonna go faster then you think but hang in there when it doesnt go as fast as you want it too.

Answer 4

First when you hit the gym, you need to do cardio first, to get your heart rate up... and you don't start burning calories until after 20 minutes of cardio....

So after you have either, walked, jogged, stairmaster, or taking a aerobic class for 20 -30 minutes... then will you start drop the lbs, and burn fat; remember that.

After you have your cardio up... and heart rate going, now you can do some weight lifting.

Bi cep curls, chest lifts, squats, and working your quads, will you and overall body work out, that in 3 - 5 weeks, you will see dramatic improvements.

And when the going gets tough, just look and how many weeks you haven't done anything, and hang in there.... it will all pay off!

SWEAT it out.

Answer 5

work your biceps and back on the same day, chest and triceps on the next day, shoulders and legs the next. Try to do at least 20 min of cardio after lifting, and eat smart. A high protein low carb diet will help. Also remember to dring a minimum of 80 oz of water to help your body process fat into energy.

Answer 6

You don't say if you'r a man or woman!! Your weight, height!!
By walking twice a day, and dieting, you can control your eating habits! Plus you'll lose weight. The weight you lose the first two weeks is liquid!! Good Luck!!

Answer 7

If you are 100 lbs over weight and just starting a workout, it is best to concentrate on building lean muscle low weight high reps

Answer 8

If you are 100 pounds overweight, you really need to talk to your doctor first before starting a diet and exercise program. You probably have weight related health problems.

Answer 9

Forget weight lifting, get rid of the excess weight first before you work on building mass.

In any case, talk with someone to guide you though the steps so you don;t injure yourself.

Answer 10

buy the book: BODY FOR LIFE and follow that book to the letter, you'll drop that weight in no time....3 days of weights and 3 days of cardio which you can do in the mornings at your home, theres this great cardio called: the firm. You have to want to...