Completely Overwhelmed - Need Workout Advice

[shocksyde]

I've been researching my butt off and, just like when buying computer parts, can't decide which workout routine will fit my goals. I have never been a gym person and know NOTHING when it comes to working out.

Some background:

I'm 6'1" and in January 2009 weighed 265 pounds. I'm now down to 190-195. I accomplished this using the Atkins diet. I didn't really work out at all during this period except for playing sports. Wrong way to do it, I know. I'm ready to change that.

I've been running for the past 2 weeks and doing cardio at gym (elliptical, bike). I have no workout equipment at home.

Goals:

1. Get rid of the love handles/belly fat/man boobage (even though I'm down to ~190, I still don't feel comfortable with my shirt off at all)

2. Build strength - Not looking to be a muscle-man or anything, but I want to be toned

3. Ultimately feel comfortable with my body

Questions:

1. Is there a workout program I can follow that will achieve my goals? Like I said, I know nothing about working out and need all the guidance I can get. I'm a little intimidated about starting free weights, but if it's the best way to go, I'll do it.

2. Atkins worked for me b/c I eat like it's the end of the world. I can eat a whole large pizza with no problem and probably still eat more. Is it OK to be on Atkins while trying to lose weight and gain strength at the same time? I will abandon Atkins if it's not ideal. I'm just a little scared I'll start gaining fat again.

Thanks for any help!

 

[SociallyChallenged]

I wish you would've come here first. It probably would've saved you time and stress You should read the fat loss sticky (http://forums.anandtech.com/showthread.php?t=162171). That has info on workout routines, nutrition, dieting, etc. Don't overwhelm yourself though.

Atkins can work, but is unnecessary. A more moderate diet with plenty of fruits, veggies, lean meats, healthy fats, etc is much more beneficial for long-term health. Those details, I believe, are in the fat loss sticky as well. If you have any unanswered questions after you read that, feel free to ask them here or PM me. Hope it helps!

 

[brikis98]

As SC indicated, the fat loss sticky is a good place to start.

1. Get rid of the love handles/belly fat/man boobage (even though I'm down to ~190, I still don't feel comfortable with my shirt off at all)

To accomplish this, you'll need to lose more fat. If Atkins is working for you, then you can stick with that. I don't think it's a great long term solution, but if ain't broke, don't fix it. However, if you do want to change up, the fat loss sticky describes the basics of a healthy, maintainable diet plan: track calories and focus on natural/whole/unprocessed foods.

2. Build strength - Not looking to be a muscle-man or anything, but I want to be toned

Best way to build strength is on a strength training routine. The gold standard for beginners is the routine in Starting Strength. The book is also one of the best resources I've seen for teaching all the lifts in a very safe and approachable manner. You can also check out the very similar Stronglifts 5x5 routine.

3. Ultimately feel comfortable with my body

This will come from losing fat and adding muscle (#1 and #2 above) but also may require some psychological/behavioral changes on your part. Most people will never look like bodybuilders or models, but that doesn't mean you can't be healthy, confident and attractive.

 

[shocksyde]

I have read the sticky and have gotten some good info from it. I think I'm going to ditch atkins b/c I miss eating things like bananas and cereal in the morning. It's been almost 1.5 years, I think it's time for a change.

What I really need the most is a workout program that I can follow. Since I really know nothing about working out, I need it to be as idiot-proof as possible. Without having the time to research the suggestions above, do either have a plan to follow?

Also, I've read that doing cardio on non-strength days isn't really all that beneficial b/c it gives your body no recovery time. Would a Mon/Wed/Fri strength-training program allow me to go for jogs in between? I'd like to do some cardio to get better circulation and heart health.

Thanks!

 

[SociallyChallenged]

Stronglifts 5x5 is free and easily accessible online (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). You can try something like that. You can also do a 3x5 version of that same program, which will save you time in the gym.

To address your cardio question: it is actually better to do cardio on your "off" days from lifting. There's been substantial research showing that strength gains can be hindered by doing endurance-related exercise after a strength-training session. As a beginner, I'd tell you to start with only lifting - I choose lifting because it's better for maintaining lean muscle mass while "dieting". I say only do one type because beginners tend to overwork their undertained bodies. You have to give your body some time to accommodate to the stress of exercise. Do the lifting program for 4-6 weeks, and then start incorporating cardio. Your body will be much better prepared that way. It will also minimize the chance of injury and decrease unfamiliarity with exercise in general.

 

[brikis98]

What I really need the most is a workout program that I can follow. Since I really know nothing about working out, I need it to be as idiot-proof as possible. Without having the time to research the suggestions above, do either have a plan to follow?

Yes, both routines I linked to above (Starting Strength and Stronglifts) layout a very simple plan to follow that specifies exactly what exercises to do, how many sets, how many reps, how to increase the weight, and so on. Since beginners don't have the know-how to design a proper routine for themselves, the beauty of the routines I posted above is that a professional strength training coach has done all the thinking for you. Just follow their advice and you'll see results very quickly.

Also, I've read that doing cardio on non-strength days isn't really all that beneficial b/c it gives your body no recovery time. Would a Mon/Wed/Fri strength-training program allow me to go for jogs in between? I'd like to do some cardio to get better circulation and heart health.

It is true that cardio can have a negative impact on strength and mass gains, but it isn't an all or nothing proposition. That is, if your goals are to absolutely maximize your strength - as it might be for, say, a competitive powerlifter - then yes, you should probably avoid cardio. However, for the average person just trying to get healthier, doing a moderate amount of cardio on off days from lifting won't have a particularly noticeable impact. You might progress a tiny bit slower in your strength routine, but the difference won't be huge, and it is usually worth it for the health benefits from cardio.

The only caveat is that when you first start weight training, you should probably not add anything extra. Lifting heavy 3 times per week takes some getting used to, so you'll need to give your body some time to adapt to that before you add in cardio. However, as a beginner, your body will likely adapt pretty quick and before long, you'll be recovering just fine and be able to work in the cardio on off days.

 

[shocksyde]

Thanks, fellas. Read through the StrongLifts 5x5 site real quick and it looks promising. I think I'm around 15% body fat so it even says in there that cardio isn't necessary to help me lose the rest of the fat and build strength.

Might even get started on this tonight!

 

[IceBergSLiM]

just pick one and do it. Any plan is better than no plan. Just get started!

 

[gramboh]

Personally, I think you'll see the best results doing the Starting Strength novice linear progression. You will build muscle and lose fat at the same time = better body composition, health and performance. The key is you have to be willing to:

1) Learn how to do the exercises properly with good form (important for safety and progress/results). This isn't hard but requires reading/watching videos, recording yourself if you don't have a trainer/coach.
2) Be consistent, 3 days every week, no excuses
3) Bring intensity and work hard