Need some advise

[roylim85]

Hi guys,

I Would like to seek some advice on what kind of exercises i could do in order to lose weight as well as to improve my health and fitness. Recently i have joined a gym, but i have not been doing any exercises for the past 7 years. This have lead to my weight increasing by a lot over the years, fitness has been really poor. Even just walking some distance or climbing the stairs i would be feeling tired. I'm currently weighing at 107 Kg and is my first time joining a gym, know nothing about the gym equipment.

So if anyone could advise me what i could be doing in the gym or what kind of exercise regime i should be adopting in order to help me achieve my goals.

Thanks

 

[frostbyte88]

Check this out. Just pick a program and google it for a in depth explanation and it should get you started. If you follow the steps in place, you'll be way ahead of a lot of people who want to start lifting.

 

[jokerk]

Good wake up call.

Beginner Routines
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts
Starting strength training The Workouts Recommended for Strength Training » Starting strength training

You can use youtube or the videos provided in the stickies to find out the proper technique used.

Some regulars who have been consistently logging with Stronglifts5x5

http://forums.hardwarezone.com.sg/health-fitness-corner-48/soteyhs-worklog-4279755.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/garyyyyts-sl5x5-4357229.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/callmezen-training-log-4196539.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/joepilots-sl5x5-log-4352056.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/lifting-workout-log-restart-4241559.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/hiei02-s-path-glory-4254419.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/jokerks-worklog-3838698.html

 

[archcherub]

Hi guys,

I Would like to seek some advice on what kind of exercises i could do in order to lose weight as well as to improve my health and fitness. Recently i have joined a gym, but i have not been doing any exercises for the past 7 years. This have lead to my weight increasing by a lot over the years, fitness has been really poor. Even just walking some distance or climbing the stairs i would be feeling tired. I'm currently weighing at 107 Kg and is my first time joining a gym, know nothing about the gym equipment.

Thanks

can i also suggest to use the stairs almost all the time (as long as you are not carrying too much loads) and skip the lifts?
take every chance to exercise.

and do more cardio... dont have to run till die... just a slow jog (NOT walking without sweat) of about 30minutes, once every 2 days.

u will get tired.. but cardio are the best to lose weight, it will take you many months but please endure!!!

 

[frostbyte88]

can i also suggest to use the stairs almost all the time (as long as you are not carrying too much loads) and skip the lifts?
take every chance to exercise.

and do more cardio... dont have to run till die... just a slow jog (NOT walking without sweat) of about 30minutes, once every 2 days.

u will get tired.. but cardio are the best to lose weight, it will take you many months but please endure!!!

No. Just no.

 

[liftstrong]

strictly doing your type of cardio, long distance cardio is probably the worst way to lose weight

 

[garyyyyt]

Good wake up call.

Beginner Routines
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts
Starting strength training The Workouts Recommended for Strength Training » Starting strength training

You can use youtube or the videos provided in the stickies to find out the proper technique used.

Some regulars who have been consistently logging with Stronglifts5x5

http://forums.hardwarezone.com.sg/health-fitness-corner-48/soteyhs-worklog-4279755.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/garyyyyts-sl5x5-4357229.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/callmezen-training-log-4196539.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/joepilots-sl5x5-log-4352056.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/lifting-workout-log-restart-4241559.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/hiei02-s-path-glory-4254419.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/jokerks-worklog-3838698.html

Wow, thanks for including my log

 

[roylim85]

hmmm i look through some of the videos, these strong lifts exercise would it be too difficult for beginners like me?

Good wake up call.

Beginner Routines
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts
Starting strength training The Workouts Recommended for Strength Training » Starting strength training

You can use youtube or the videos provided in the stickies to find out the proper technique used.

Some regulars who have been consistently logging with Stronglifts5x5

http://forums.hardwarezone.com.sg/health-fitness-corner-48/soteyhs-worklog-4279755.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/garyyyyts-sl5x5-4357229.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/callmezen-training-log-4196539.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/joepilots-sl5x5-log-4352056.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/lifting-workout-log-restart-4241559.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/hiei02-s-path-glory-4254419.html
http://forums.hardwarezone.com.sg/health-fitness-corner-48/jokerks-worklog-3838698.html

 

[roylim85]

Can i know y is it that cardio exercises are bad? so if i wish to lose weight its not advisable to jog / walk on the threadmill?

No. Just no.

 

[ketua]

First Exercise: Read the Stickies.

They're are written and revised by experience people, and have more information than you need to get started.

 

[Blahhh]

1. Calculate your TDEE. TDEE is basically the amount of calories you need to sustain your body with the activities you do daily. You can find many calculators online and this is an example: IIFYM Calculator

2. Eat 500 calories below your TDEE. So let's say you calculated your TDEE to be 2500cals, so you consume 2000cals each day. 500 calories deficit = 3500 calories = 1lbs of weight loss.

It's that simple. You can achieve that 500cals deficit with exercise as well. Thus you can eat 250 cals less a day, along with 250 cals of exercise (maybe a 45 mins walk will do).

Whatever you do, don't starve yourself, don't go on HIIT routines (i hate it when ppl recommend HIIT to people who are unfit), eat food that is healthy yet you enjoy (no point eating salad if you hate veggies) and just be consistent.

And yes, I agree to doing stronglifts as gym routine, as stated by the previous posts.

 

[roylim85]

Hi bro, thanks for info.

First Exercise: Read the Stickies.

They're are written and revised by experience people, and have more information than you need to get started.

 

[Metalsubzero]

hmmm i look through some of the videos, these strong lifts exercise would it be too difficult for beginners like me?

Download the SL manual and read thru it..

Programs like SL and Starting strength are foundation programs suitable for beginners who do not even have any experience with lifting..

Stronglift advices starting with an empty bar for most of the exercises bar Deadlifts and Rows.. This is so that you can get your form right.. Always remember tho to get ur form right in the beginning, don't rush yourself to lift more weights or skip the recommended increments.. This is vital as you do not want to be lifting heavier weights with a bad form as you progress..

 

[roylim85]

I have calculated my TDEE to be 2416. So that means i need to eat lesser then 1916 calories per day. Are there some apps or programs that are able to help me check my daily calories intake?

Also those cardio machines in the gym, they always display how much calories u lost, are those info accurate?

1. Calculate your TDEE. TDEE is basically the amount of calories you need to sustain your body with the activities you do daily. You can find many calculators online and this is an example: IIFYM Calculator

2. Eat 500 calories below your TDEE. So let's say you calculated your TDEE to be 2500cals, so you consume 2000cals each day. 500 calories deficit = 3500 calories = 1lbs of weight loss.

It's that simple. You can achieve that 500cals deficit with exercise as well. Thus you can eat 250 cals less a day, along with 250 cals of exercise (maybe a 45 mins walk will do).

Whatever you do, don't starve yourself, don't go on HIIT routines (i hate it when ppl recommend HIIT to people who are unfit), eat food that is healthy yet you enjoy (no point eating salad if you hate veggies) and just be consistent.

And yes, I agree to doing stronglifts as gym routine, as stated by the previous posts.

 

[roylim85]

btw does finding a personal trainer for like 5 to 10 sessions help?

 

[xerref]

Start off with some easy walking, stair climbing etc. slowly build up a decent aerobic base before trying out other cardio modalities.

At your current stats, slight modifications in your diet will definitely be effective. What matters most is adherence to the diet and consistency. Remember that this is a lifestyle change and should be gradual and sustainable.

I do agree that certain movements such as the dead lift will be hard to learn from YouTube vids alone.

 

[jokerk]

Can i know y is it that cardio exercises are bad? so if i wish to lose weight its not advisable to jog / walk on the threadmill?

How Cardio (Negatively) Effects Your Body

In 2007, my book The Cardio-Free Diet was published and went on to become a New York Times best-seller. The original title of the book was CARDIO KILLS, and to this day I believe that was a far more effective representations of my opinion. That book represented a revolutionary, highly controversial approach to exercise, which continues to gain a huge following. I firmly believe that classic cardiovascular exercise is a total waste of your time because it has adverse effects on your body in the following ways:

Your Joints: An article about "boomeritis" in The New York Times reveals that the number two reason baby boomers visit their doctor is because of an exercise-related injury, most of which are attributable to the punishing nature of classic cardio.

Your Posture: Do you really want the rounded shoulder, chin jutting alignment of a runner, stair stepper or spin fanatic?

Your Immunity: Want to get sick and tired? Blast the life out of your immunity, which is what happens after 20 to 30 minutes of classic cardio. Why do you think so many marathon runners get sick post event or during training?

Your Lungs: A brilliant article by Men's Health called “Dying Breaths” proved that while exercising in a heavily polluted area, such as Central Park or along Lake Shore Drive in Chicago (my hometown), you are gulping down gallons of toxic air. You might as well put your mouth over the exhaust of your car as that is the quality of what you are breathing. Just think of what those toxins are doing to your insides? How about the wrinkled, gray pallor of most runners’ faces. Ever wonder why?

Your Shape: If you are shaped like a pear and do manage to lose a few pounds with cardio, what do you end up looking like? A smaller pear. This won’t get me out of bed and into the gym with gusto as cardio does nothing to change your body’s composition and often results in a big old muffin top from all the stress.

Your Muscle: After 20 to 30 minutes, most classic, steady state cardiovascular exercise begins to chew up your precious, calorie-burning muscle. Shocking to realize that something you believed was the ultimate weight-loss tool ends up being the ultimate weight-gain tool because the moment you chew up that muscle, you are in a metabolic free fall.

But wait, there is one thing cardio doesn’t kill—your appetite. Go out for a run, burn a few calories, and then come back and eat up twice as many calories. Translation: Weight (and fat) gain. Doesn’t sound like a solution to me.

Your Cardio Routine is Making You Fat | Yahoo Health

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tldr; cardio alone is the WORST way to lose weight. If there were any benefits to running long distance, it would be just a good way to relieve stress and mental endurance, imo.

 

[xerref]

Yes, cardio only approach to weight loss is just asking for trouble. Especially if its just pure endurance work.

I would just like to point out that running, jogging etc are not the only forms of cardio. Sledgehammering, body weight circuits, barbell complexes etc can all double as a cardio workout too.

Also running or low intensity endurance work do have their benefits; eg
Guest Post: Sorry, but Science Says Running is Good for You, Not Bad | Go Kaleo

Science of Running: Crossfit endurance, Tabata sprints, and why people just don’t get it

 

[jokerk]

can i also suggest to use the stairs almost all the time (as long as you are not carrying too much loads) and skip the lifts?
take every chance to exercise.

and do more cardio... dont have to run till die... just a slow jog (NOT walking without sweat) of about 30minutes, once every 2 days.

u will get tired.. but cardio are the best to lose weight, it will take you many months but please endure!!!

You're right in saying that TS has to be involve in more locomotion activites. Walk instead of taking the bus, stairs instead of using the lift. However, this alone is not considered an "exercise".

As suggested by the others, effective exercise routines require at least some progression and consistency which can be easily be tracked if your keep a recorded log.

There are a lot of information out there regarding health and fitness. Resistance training is one of the most effective ways to lose weight/fats/feel fitter(looking good is a plus for now). The best decision for TS is to pick out a simple beginner routine and just get started.

 

[archcherub]

No. Just no.

wow. sorry wasnt aware that such cardio are not that effective. maybe coz I lost 4+ kg from past month of cardio activities (1 hour each, abt 3 times a week) so i tot it was it...

gonna read more of that sticky!!!
thanks for sharing!