Workout plan

Foghorn2015

i was wondering if I could get some help creating a workout plan to lose approximately 50 pounds I try and work out at least five times a week as well I have a physically demanding job any tips or suggestions are appreciated

arditarose

Your weight loss should start with your calorie deficit. Exercise is for health, and possibly creating a larger deficit, or allowing you to eat a bit more.

What do you like to do? What are your goals fitness wise?

Foghorn2015

My goal is to get down to 200 pounds then I want to start to tone my muscles and I love going to the gym it's my favorite place to go

MollyBradford

I would say do cardio to burn some extra calories. Whatever you like best, whether it be running, stair master, biking, or whatever. If you don't enjoy it, you won't do it. I love HIIT cardio, but it's definitely more challenging. You can do cardio every time you're at the gym or less often for a longer amount of time, whatever works best for you.

Also, definitely incorporate weight lifting into your workout 3-5 times a week. Building muscle is great in terms of speeding metabolism and strength is just an overall great thing to have. If you have a lot of weight to lose, you won't be able to see your muscles, but that doesn't mean you shouldn't train them. How you split it up is up to you, but I wouldn't train the same body part two days in a row since your muscles need some time to rest and recover. If you want any advice about making a good weightlifting routine, let me know. I'd be glad to help you in any way possible.

Whatever you do, have fun with it! If you don't like something about your plan, change it. Working out should never be punishment. Try different things and keep it exciting.

Good luck!

arditarose

Foghorn2015 wrote: »

My goal is to get down to 200 pounds then I want to start to tone my muscles and I love going to the gym it's my favorite place to go

Like Molly said, pick a reasonable amount of cardio. Start lifting now if you can, you'll save more LBM than you will if you wait. Then when you lose a decent amount of fat, you'll have a better body composition, and you can decide to bulk and build muscle if you'd like.

ValGogo

You should start lifting now. Go to fitnessblender.com for some great exercises that don't require gym and some that don't require equipment. However, don't think you have to lose first and then lift. Do it now, NOW! Incorporate it into your workout. Trust us.

mcpurple23

arditarose wrote: »

Foghorn2015 wrote: »

My goal is to get down to 200 pounds then I want to start to tone my muscles and I love going to the gym it's my favorite place to go

Like Molly said, pick a reasonable amount of cardio. Start lifting now if you can, you'll save more LBM than you will if you wait. Then when you lose a decent amount of fat, you'll have a better body composition, and you can decide to bulk and build muscle if you'd like.

Keep in mind that if you don't eat enough protein based on you RMR, you won't gain muscle. Find the right calorie level that is needed. I do low carb and base my protein needs on my RMR. To me, it is the best way to eat for those who have a tendency to become addicted to carbs.

arditarose

mcpurple23 wrote: »

arditarose wrote: »

Foghorn2015 wrote: »

My goal is to get down to 200 pounds then I want to start to tone my muscles and I love going to the gym it's my favorite place to go

Like Molly said, pick a reasonable amount of cardio. Start lifting now if you can, you'll save more LBM than you will if you wait. Then when you lose a decent amount of fat, you'll have a better body composition, and you can decide to bulk and build muscle if you'd like.

Keep in mind that if you don't eat enough protein based on you RMR, you won't gain muscle. Find the right calorie level that is needed. I do low carb and base my protein needs on my RMR. To me, it is the best way to eat for those who have a tendency to become addicted to carbs.

Yes, protein intake is based on LBM or bodyweight. You won't be building much (any) muscle in a calorie deficit, but protein is still important in saving LBM.

Foghorn2015

MollyBradford wrote: »

I would say do cardio to burn some extra calories. Whatever you like best, whether it be running, stair master, biking, or whatever. If you don't enjoy it, you won't do it. I love HIIT cardio, but it's definitely more challenging. You can do cardio every time you're at the gym or less often for a longer amount of time, whatever works best for you.

Also, definitely incorporate weight lifting into your workout 3-5 times a week. Building muscle is great in terms of speeding metabolism and strength is just an overall great thing to have. If you have a lot of weight to lose, you won't be able to see your muscles, but that doesn't mean you shouldn't train them. How you split it up is up to you, but I wouldn't train the same body part two days in a row since your muscles need some time to rest and recover. If you want any advice about making a good weightlifting routine, let me know. I'd be glad to help you in any way possible.

Whatever you do, have fun with it! If you don't like something about your plan, change it. Working out should never be punishment. Try different things and keep it exciting.

Good luck!

Ya I would love advice on a good weight lifting routine

arditarose

Foghorn2015 wrote: »

MollyBradford wrote: »

I would say do cardio to burn some extra calories. Whatever you like best, whether it be running, stair master, biking, or whatever. If you don't enjoy it, you won't do it. I love HIIT cardio, but it's definitely more challenging. You can do cardio every time you're at the gym or less often for a longer amount of time, whatever works best for you.

Also, definitely incorporate weight lifting into your workout 3-5 times a week. Building muscle is great in terms of speeding metabolism and strength is just an overall great thing to have. If you have a lot of weight to lose, you won't be able to see your muscles, but that doesn't mean you shouldn't train them. How you split it up is up to you, but I wouldn't train the same body part two days in a row since your muscles need some time to rest and recover. If you want any advice about making a good weightlifting routine, let me know. I'd be glad to help you in any way possible.

Whatever you do, have fun with it! If you don't like something about your plan, change it. Working out should never be punishment. Try different things and keep it exciting.

Good luck!

Ya I would love advice on a good weight lifting routine

SL 5x5, Starting Strength

zaxx1953

starting strength.

Go to the website and explore.

Start lighter than you think you can do.

Foghorn2015

Ok I have a decent amount of strength already because of my job so that helps