How long until results start showing?

[dsfunk]

I am not an expert, and I might get scolded for talking, but I wouldn't be worried about gaining a couple pounds when you start exercising. Just keep at it. You will start to notice differences in your body, and if you are building some muscle it will help your endurance and help to burn more calories going forward right? Keep at it, and learn while you go, but don't stop in frustration.

 

[BAMAVOO]

I am not an expert, and I might get scolded for talking, but I wouldn't be worried about gaining a couple pounds when you start exercising. Just keep at it. You will start to notice differences in your body, and if you are building some muscle it will help your endurance and help to burn more calories going forward right? Keep at it, and learn while you go, but don't stop in frustration.

I am not going to stop. The best thing to ever happen is they opened a gym at work.

I met with a personal trainer yesterday and she set me up with a weight lifing cycle for Tuesdays and Thursdays. I will continue the c25k progam on Monday, Wednesday and Friday.

For me the hardest part is going to be my diet. I need to learn to take the time to measure and count everything I am eating. I do know I am eating 100% better than before.

 

[BAMAVOO]

Here is the plan setup by the trainer

3 Minutes on Eliptical to get heart pumping

All exercises are 12-15 reps then move to the next station (repeated 2-3 times)

Leg Presses (Machine)
Dumbbell Rows or Lat Pull Downs (Alternate)
Seated Rows
Chest Flys (Dumbbells) or Chest Press (Machine) (Alternate)
Leg Extensions
Overhead Shoulder Press (Dumbbells) or Lateral Raises(Dumbbells)(Alternate)
Tricep Kickbakcs(Dumbbells)
Hamstring Lift using large exercise ball
Glute Machine
Bicep Curls
Hammer Curls
Eliptical 3 minutes then repeat above.
Crunchs on large exercise ball
Superman stretch
All other stretches Arms, hamstrings, ect...

 

[BAMAVOO]

Did the above twice today and man was I spent.

I will do this from now on....

Day1 Workout as above
Day2 Couch 2 5k
Day3 Workout as above
Day 4 C25k
Day 5 Workout as above
Day 6 C25k
Day 7 Rest

 

[BAMAVOO]

I began the couch to 5k, I am in the second week. I have been working out or using the eliptical or treadmill 5 days a week for a month. I have changed my diet and I actually gained about 4 pounds so far.


Is this normal?

So I met with a personal trainer a few times and have a workout program going.

M-W-F I do the following

3 Minutes on Eliptical

All exercises are 12-15 reps then move to the next station (repeated 2-3 times)

Leg Presses (Machine)
Dumbbell Rows or Lat Pull Downs (Alternate)
Seated Rows
Chest Flys (Dumbbells) or Chest Press (Machine) (Alternate)
Leg Extensions
Overhead Shoulder Press (Dumbbells) or Lateral Raises(Dumbbells)(Alternate)
Tricep Kickbakcs(Dumbbells)
Hamstring Lift using large exercise ball
Glute Machine
Bicep Curls
Hammer Curls
Eliptical 3 minutes then repeat above.
Crunchs on large exercise ball
Superman stretch
All other stretches Arms, hamstrings, ect...


T-Th I do 25 - 30 minutes on the treadmill and then 2 miles on the bike. I rfinish with crunches and pushups

Sat - I walk/jog 2 miles on the road (hills) around my house.

I have since lost over 10 pounds so far and I am getting stronger. The changes I made in the food I eat is really paying off. I drink about 120 onces of water a day at minimum.

 

[SociallyChallenged]

That sounds like a typical personal trainer regimen. Whatever you like will work, but that is way too many exercises for one session. You can hit everything you need with 3-4 compound movements and be out of the gym in no time. That workout plan is inefficient and probably too much volume for you.

 

[Exodist]

Weight is relative and just watching your weight can drive you mad because you may not see any real weight changes. That doesnt mean there isnt any improvements going on. Every morning after a good bio I take my weight, neck and waist measurements and through them into a excel worksheet I put together to see what changes are happening. For example here are the changes I went through this week alone.
Taken that my age is 33 and my height is 66 inches.
- Weight 246, waist 48, neck 19 = %35.1 body fat, 159.66lbs LBM
- 246, 47.5, 19 = 34.45, 161.26
- 245, 46.5, 18.75 = 33.45, 163.04
- 244, 45.75, 18.75 = 32.43, 164.87
- 244, 45.5, 19 = 31.73, 166.58
- 243.4, 45.5, 19.125 = 31.55, 166.60
- 241.4, 45, 19 = 31.02, 166.52

 

[PrayForDeath]

Weight is relative and just watching your weight can drive you mad because you may not see any real weight changes. That doesnt mean there isnt any improvements going on. Every morning after a good bio I take my weight, neck and waist measurements and through them into a excel worksheet I put together to see what changes are happening. For example here are the changes I went through this week alone.
Taken that my age is 33 and my height is 66 inches.
- Weight 246, waist 48, neck 19 = %35.1 body fat, 159.66lbs LBM
- 246, 47.5, 19 = 34.45, 161.26
- 245, 46.5, 18.75 = 33.45, 163.04
- 244, 45.75, 18.75 = 32.43, 164.87
- 244, 45.5, 19 = 31.73, 166.58
- 243.4, 45.5, 19.125 = 31.55, 166.60
- 241.4, 45, 19 = 31.02, 166.52

So you lost 3 inches off your waist in a week?

 

[Exodist]

So you lost 3 inches off your waist in a week?

Yep, I decided to take my metabolism out of a coma and put it in gear.

Nothing spectacular. I did very similar in bootcamp many years back when I was in the military.

 

[IHateMyJob2004]

The way Exodist looks at things is best. That's how I look at myself.

Jan 1, I weighed in the 225-230 pound ball park. Today I am down to 210-215.

Doesn't sound great but I can add this:
Jan 1, running for 90 seconds winded me. A week or two ago prior to some knee issues I ran 24.5 minutes straight which was about 2.5 miles.
Jan 1, I was benching maybe 170 one rep max. My best this year was 194 which is better than any time in my life.
Jan 1, my waist was 38". Well, my pants were a 38" waist and boy were they tight. Probably 39-40" in reality. For Spring break, I was overjoyed that I had the privilege to go out and buy some 36" waist shorts. Today, I think I think I might be able to squeeze into some 34"ers.

The thing is, keep track of more than just your weight. Just one metric can blind one from reality.

 

[Exodist]

The way Exodist looks at things is best. That's how I look at myself.
..............

Yep because muscle weighs like twice as much fat. I for one dont mind if I weigh 240 pounds, I just want it to be 240 pounds of muscle, not 150 pounds of muscle and 90 pounds of flab. Mind you the body needs essential fats to pad your organs and limbs to an extent. My goal for this year is to weigh in at 200 pounds at 10% body fat. That would put me at around 182 lbs of lean body mass (LBM) and 18.2 pounds of fat. With my height at 66" that should have me somewhat looking like a pro wrestler for the most part.

 

[wayliff]

Yep because muscle weighs like twice as much fat. I for one dont mind if I weigh 240 pounds, I just want it to be 240 pounds of muscle, not 150 pounds of muscle and 90 pounds of flab. Mind you the body needs essential fats to pad your organs and limbs to an extent. My goal for this year is to weigh in at 200 pounds at 10% body fat. That would put me at around 182 lbs of lean body mass (LBM) and 18.2 pounds of fat. With my height at 66" that should have me somewhat looking like a pro wrestler for the most part.

Although I know what you meant, I want to clarify that muscle does not weigh more than fat. (I don't mean to sound like a jerk)

1 pound of fat == 1 pound of muscle.

The deal is that muscle is more dense than fat...I've read around ~20% give or take.

I thought the same several months ago and I remembered my high school physics teacher asking me if 1000lbs of feathers would weigh more than 1000lbs of iron...he he.

 

[Exodist]

Although I know what you meant, I want to clarify that muscle does not weigh more than fat. (I don't mean to sound like a jerk)

1 pound of fat == 1 pound of muscle.

The deal is that muscle is more dense than fat...I've read around ~20% give or take.

I thought the same several months ago and I remembered my high school physics teacher asking me if 1000lbs of feathers would weigh more than 1000lbs of iron...he he.

Wasnt meaning to say muscle ways more, 1 pound is 1 pound. But weight per volume, muscle does in fact way more. So if you have 1 cup of fat and 1 cup of muscle, the cup of muscle would weight in more. Maybe that can clarify things.

This is why you can get smaller in waist size and weigh the same. Because your turning fluffy fat into dense muscle.

 

[Wyndru]

I'm 6 months in on SL 5x5 and this week was the first time someone noticed lol. It still felt good that someone noticed though.

I've only lost about 10 lbs, but I'm a lot more "fit" looking I think. I'm actually losing the love handles now too. My main concern is feeling better though, and I do have a ton more energy (and did early on in the program too).

 

[BAMAVOO]

I'm 6 months in on SL 5x5 and this week was the first time someone noticed lol. It still felt good that someone noticed though.

I've only lost about 10 lbs, but I'm a lot more "fit" looking I think. I'm actually losing the love handles now too. My main concern is feeling better though, and I do have a ton more energy (and did early on in the program too).

I know it is working now. I am down 10 pounds and the best part is this.....

I have been taking 5 shots of insulin daily.

1 in the morning, 1 with each meal and 1 at night before bed. My doctor just changed me to taking a single shot of Vicoza daily and the only insulin I take is as needed on a sliding scale if my levels are high!

I know that working out and eating more healthy are doing things, even it it is slower than I would like ...

 

[highland145]

I know it is working now. I am down 10 pounds and the best part is this.....

I have been taking 5 shots of insulin daily.

1 in the morning, 1 with each meal and 1 at night before bed. My doctor just changed me to taking a single shot of Vicoza daily and the only insulin I take is as needed on a sliding scale if my levels are high!

I know that working out and eating more healthy are doing things, even it it is slower than I would like ...

Grats. Keep it up.

 

[BAMAVOO]

That sounds like a typical personal trainer regimen. Whatever you like will work, but that is way too many exercises for one session. You can hit everything you need with 3-4 compound movements and be out of the gym in no time. That workout plan is inefficient and probably too much volume for you.

What do you suggest I do?

I have access to dumbbells and machines, there is no squat rack or other free weights.

Thanks

 

[polarmystery]

I always forget glycogen holds onto a ton of water. Makes sense - however, I still refute that it's muscle gains. In addition to that, I do know people who start to overeat when the exercise. Could be glycogen, could be fat - both help with running (to a degree). Like I said before though, if you want to lose weight, you have to track your calories.

Not disagreeing, but I'd rather say you have to start tracking what you are eating normally as a frame of reference for the week instead of calories. This is self-evidently possibly saying the same thing though.

 

[tedrodai]

The best thing to ever happen is they opened a gym at work

Same for me, well almost. The best thing was that I made up my mind to quit listening to the excuses I subconsciously made and decided to take charge of the situation. But the on-site fitness room they opened up in March is easily accessible with my schedule, and it definitely helped me get motivated again.

Though the available equipment sucks:
-max dumbell weight of 25 lbs
-a couple treadmills and stationary bikes
-a few benches (no racks or barbells)
-1 of those cheapo machines with 1 seat that lets you do leg extensions, chest press (or rows facing other way), and lat pulldowns
-an aerobic exercise area with a TV

I generally get my cardio done there and do bodyweight stuff. I also bring in a mat, a jump rope, and an ab roller. It's amazing how much you can do with barely any equipment and just a little space (and a shower lol). I've always loved lifting weights--I just (personally) had to get over the fact that I don't need to lift weights, I just need to stay healthy and athletic.

 

[SP33Demon]

Keep it up BAM, I'm in the same boat. Got off my ass 1 week ago and lost 5 lbs in from running for a half hour, 3 days. The strange thing is that this week it's showing I haven't lost anymore weight and maybe even gained one back. However, I could only last on the treadmill at 4.2mph and now I'm up to 5 and barely getting winded. Just keep tracking those calories and it'll pay off in the end.

One thing to watch out for is almonds, they really have a surprising amount of calories for their size. Just be sure to weigh everything out with a kitchen scale until you get a feel for how many pieces = what amount of cals.

Like others have said, you really only need a few compound movements to pack on muscle fast (used to be a powerlifter 3 years ago). I call them the Big 4: Bench, Deadlift, Squat, and Bent Over Rows. Go heavy til muscle failure in the 6-8 range and keep up the protein (don't forget to bracket your meals or protein shake around the workout!). You will notice a huge difference as all of that muscle will turn you into a calorie burning furnace, stimulate testosterone and hormone levels, and increase energy as a result. The key is to go heavier so you rip deeper, the routine your trainer gave you isn't going to pack muscle on as fast and it's more for muscle endurance. I guess it depends on your goals, do you want to add true muscle gains or just get toned + a little bigger?

I'm holding off on the squats/deadlifts for now because my legs can't take the every other day running abuse yet. Upper body, bent over rows will take care of all major back and shoulder muscle groups. Benchpress, obviously pecs/arms. If you're vain you could throw in some work on the biceps as well. Most important will be that diet though, as well as sleep to repair the muscles. I am sticking with the same diet for a month until I can get back to my fighting weight, it's not glamorous but it works and I don't have to think about what I eat. Good luck bud!

 

[killster1]

i did the run one day lift weights next day lost 50 pounds.. now i just do weights, and staying at 200 pounds. it took about 3 months to lose the weight maybe 4? i just ate alot of non fat cottage cheese and fish salmon and tunafish to lose the weight.

 

[BAMAVOO]

Keep it up BAM, I'm in the same boat. Got off my ass 1 week ago and lost 5 lbs in from running for a half hour, 3 days. The strange thing is that this week it's showing I haven't lost anymore weight and maybe even gained one back. However, I could only last on the treadmill at 4.2mph and now I'm up to 5 and barely getting winded. Just keep tracking those calories and it'll pay off in the end.

One thing to watch out for is almonds, they really have a surprising amount of calories for their size. Just be sure to weigh everything out with a kitchen scale until you get a feel for how many pieces = what amount of cals.

Like others have said, you really only need a few compound movements to pack on muscle fast (used to be a powerlifter 3 years ago). I call them the Big 4: Bench, Deadlift, Squat, and Bent Over Rows. Go heavy til muscle failure in the 6-8 range and keep up the protein (don't forget to bracket your meals or protein shake around the workout!). You will notice a huge difference as all of that muscle will turn you into a calorie burning furnace, stimulate testosterone and hormone levels, and increase energy as a result. The key is to go heavier so you rip deeper, the routine your trainer gave you isn't going to pack muscle on as fast and it's more for muscle endurance. I guess it depends on your goals, do you want to add true muscle gains or just get toned + a little bigger?

I'm holding off on the squats/deadlifts for now because my legs can't take the every other day running abuse yet. Upper body, bent over rows will take care of all major back and shoulder muscle groups. Benchpress, obviously pecs/arms. If you're vain you could throw in some work on the biceps as well. Most important will be that diet though, as well as sleep to repair the muscles. I am sticking with the same diet for a month until I can get back to my fighting weight, it's not glamorous but it works and I don't have to think about what I eat. Good luck bud!

Honestly, I just want to lose the gut and get toned. I also can't workout with really heavy weights as a year and half ago I have quintuplet bypass surgery. My cariologist advised against super heavy lifting. I guess I should have put this info out early on.

 

[highland145]

Honestly, I just want to lose the gut and get toned. I also can't workout with really heavy weights as a year and half ago I have quintuplet bypass surgery. My cariologist advised against super heavy lifting. I guess I should have put this info out early on.

Glad you're still with us.

 

[BAMAVOO]

Glad you're still with us.

Thanks.

I posted about it http://forums.anandtech.com/showthread.php?t=2064045&highlight=bypass+surgery

I have been doing stuff since then, like eating better and walking and such. I have just recently felt strong enough to start lifting more than just very light weight.

 

[BAMAVOO]

I did the BIG 4 today with dumbbells.

I will stick with this for a while. I see my cardiologist in December and he can let me know how much more I can lift.

I did Bench. Squats, Rows and Stiff leg dead lifts 3 sets of 10 each, unless I couldn't make it to 10 . I also hit the curls a little after I was done. I had worded up a good sweat by the end.