Help with workout??
 

Hi
I just joined this site because i think that this is pretty cool to have a big forum on something like weight loss.
Well anyways I am 18 and weigh about 285, my goal is to weigh about 225 as soon as possible. I am already watching what i eat and trying to keep it around 2800 cal, and i just recently started working out. The thing is though i need some help in putting together a weight lifting schedule or agenda on what workouts to do each day. I already do about 30 min. of cardio 3 times a week. My problem area is my midsection, my belly and chest, i want to flatten them as soon as possible but i dont know what types of workouts will help me out best?
please help if you can?
thanks
AL

A great forum for weight lifting is Ladies (and Gents) who lift. Weight lifting is great for building muscle which burns fat. To get rid of the fat all over (which of course encompasses the areas you are concerned about) definitely start on a weight training program.

A great site on different exercises is http://www.exrx.net/exercise.html and even though it is directed at women, it is a great site (i'm assuming you are male) http://www.stumptuous.com/weights.html

Sounds like you're on the right track with your exercise! If you add weights, you should be good to go! I learned from a lot of people on here about the "holy trinity" of weight loss, which is your diet, cardio, and weight-lifting.

As far as cardio goes, I started out doing 30 minutes of cardio 6 days/week, but I've gradually increased it to 45-60 minutes. Another fun thing I started doing is mix it up is to add in some high-intensity intervals on whatever machines you use. I do 3-5 minutes of a really tough setting on the machine, then ramp it back down until my heart rate lowers, then repeat that. Whatever you do, the key is to keep mixing it up so you don't get bored and your body is constantly challenged.

For weights, Nelie is right -- there's a wealth of information on stumptuous.com! That's where I learned how often to lift, what to do, and how to do it.

If you want to lose weight, you might also consider dropping your calorie intake somewhat. The one big "a-ha" for me in my current weight loss attempt is how much of a factor calorie intake is in weight loss. Yes, I am a strong believer in exercise, but exercise has to be combined with diet changes if you really want to see results (For me, the split is about 70% diet, 30% exercise as the controlling factors in my weight loss).

I don't know what your metabolism is like, but I use software called Diet Power that tracks your metabolism over time. My regular metabolic rate is actually under 2500, so it sets my calories for a slow 1-2 pound/week weight loss around 1300-1600. You can still lose on more calories a day, but it will definitely be slower.

I hope this makes sense! Please feel free to ask me or others here any other questions you might have. Everybody is here to help!

I have to say, I have found that weightlifting is one of the most empowering things for a woman to do. You can get started really easily, and then begin to build your knowledge and expand your workout. Next time you're at the grocery or drugstore, flip through some magazines like Shape: you will certainly find at least one article that shows some simple free-weight exercises. Take it home and start lifting. You don't even have to buy dumbbells at first. Use cans of soup or vegetables (they are usually about a pound each; good weight to start with if you've never lifted) or grab your heaviest pair of shoes (I have some wooden-soled clogs that work great).

Then start reading. You'll figure it out really quickly. There's something amazing about the feeling of being able to pick up something really heavy without fear or strain. And I also enjoy the ability to pick up my boyfriend and carry him around while he cries for mercy ;)