This was first intended as an answer in another tread (Blue Butterfly's one), but then i thought it might as well be a separate one.
Ok, here are some facts.
1)Our bodies generally work in only one mode - anabolic (weight gain) and cathabolic (weight loss). You physiologically can't loose fat and gain muscles at the same time. Actually, when you loose fat, you loose muscles too, and vice versa - when you gain muscles, you gain fat. Thats why all sport programmes oriented on building significant muscle mass (like bodybuilders do for example) have two stages - "bulking" and "cutting". When you bulk, you focus on weight lifting and eating a lot, thus you gain mass (both fat and muscle), when you cut - you focus on cardio and restrictive diet, thus loosing mass (both fat and muscle). The trick is maximizing muscle gain and minimizing fat gain on bulk (by heavy weight lifting routines and protein-rich diet) and minimize muscle loss and maximize fat loss on cut (cardio + diet). Then you alter between bulking a cutting stages, and with each turn you get more muscle without fat. Thus, if you want to get fit, you must first loose your excessive fat (which will to some muscle loss as well), and then start gaining muscle mass. Thats the only way, alas.
2)But, you still can (and should) start lifting weights. Why? First, it will minimize your muscle loss (remember - minimize muscle loss on cut), AND get your muscles toned and better prepared to the moment when you will be ready to start bulking (building up muscle mass). Actually, your muscle strength and tone does not directly depend on their size, you can become stronger while loosing some mass too (which will help you gain it back later).
3)Also, weight training will help you a lot in other ways. It will get your sinew and joints stronger, will improve your posture and many other. And, what is very important, it will improve your self-image, as you will get stronger and achieve some results besides loosing fat.
Okay, so to the routine. This is a preparatory routine, intended to prepare your muscles to the hard work which will start after some time (all novice weight-lifters should start with it). You should start with 4x15 repetitions in all these exercises -
1)Bench press
2)Here would be squats generally, but since you now have a lot of excess fat (no offense), i would recommend to start with Leg press. When you will get in better shape and your legs get stronger you'll change it to squats.
3)Row machine for your back
4)Army press (press above your head while sitting).
If you have a Smith machine (Smith machine - Wikipedia, the free encyclopedia) - use it, if you dont - take dumbbells first (you'll switch to barbell later)
5)Biceps (with curved barbell or dumbbells).
6)Pec fly.
Do 4 times 15 repetitions - you must find such a weight, that you can do it 15 times, no more, no less (approximately). Do 15 reps, rest 2-3 mins, do another 15 and so on. If you can't do 4x15, take a lesser weight, if you do it easily, take a greater one.
Now, you mustn't do it all in one day. We'll split these 6 exercises in 2x3 - one day you train you chest and shoulders, another day - legs, back and arms. Since you are going to do some real work, and get tired, you will have to give you muscles time to rest. I would suggest going to gym once in two days - like this
Monday - Bench press, Army press, Pec Fly
Tuesday - Rest
Wednesday - Leg press, Row, Biceps
Thursday - Rest
Friday - Bench press, Army press, Pec Fly
Saturday&Sunday - Rest
Monday - Leg press, Row, Biceps
Tuesday - Rest
Wednesday - Bench press, Army press, Pec Fly
...
Et cetera.
But! You still must focus on cardio. You start your workout with cardio, and do no less than 40 min total (less than 40 min is not effective at all), only after that you go to the weights.
Some other advice - it's best if you go to them gym in the morning, and don't eat anything prior to it (you can drink a glass of milk). After gym eat proteins (meat, dairy). Your diet should consist of proteins, slow carbohydrates (like rice and quality pasta, not potatoes/bread) and veggies/fruits. It can actually be very tasty if you can cook them (meat, cheese et cetera)
. It's best if you are hungry when you go to sleep. It might be difficult at first, but after just several times you'll get used to it, and your weight in the morning will be a pleasant surprise.
Ok, here are some facts.
1)Our bodies generally work in only one mode - anabolic (weight gain) and cathabolic (weight loss). You physiologically can't loose fat and gain muscles at the same time. Actually, when you loose fat, you loose muscles too, and vice versa - when you gain muscles, you gain fat. Thats why all sport programmes oriented on building significant muscle mass (like bodybuilders do for example) have two stages - "bulking" and "cutting". When you bulk, you focus on weight lifting and eating a lot, thus you gain mass (both fat and muscle), when you cut - you focus on cardio and restrictive diet, thus loosing mass (both fat and muscle). The trick is maximizing muscle gain and minimizing fat gain on bulk (by heavy weight lifting routines and protein-rich diet) and minimize muscle loss and maximize fat loss on cut (cardio + diet). Then you alter between bulking a cutting stages, and with each turn you get more muscle without fat. Thus, if you want to get fit, you must first loose your excessive fat (which will to some muscle loss as well), and then start gaining muscle mass. Thats the only way, alas.
2)But, you still can (and should) start lifting weights. Why? First, it will minimize your muscle loss (remember - minimize muscle loss on cut), AND get your muscles toned and better prepared to the moment when you will be ready to start bulking (building up muscle mass). Actually, your muscle strength and tone does not directly depend on their size, you can become stronger while loosing some mass too (which will help you gain it back later).
3)Also, weight training will help you a lot in other ways. It will get your sinew and joints stronger, will improve your posture and many other. And, what is very important, it will improve your self-image, as you will get stronger and achieve some results besides loosing fat.
Okay, so to the routine. This is a preparatory routine, intended to prepare your muscles to the hard work which will start after some time (all novice weight-lifters should start with it). You should start with 4x15 repetitions in all these exercises -
1)Bench press
2)Here would be squats generally, but since you now have a lot of excess fat (no offense), i would recommend to start with Leg press. When you will get in better shape and your legs get stronger you'll change it to squats.
3)Row machine for your back
4)Army press (press above your head while sitting).
If you have a Smith machine (Smith machine - Wikipedia, the free encyclopedia) - use it, if you dont - take dumbbells first (you'll switch to barbell later)
5)Biceps (with curved barbell or dumbbells).
6)Pec fly.
Do 4 times 15 repetitions - you must find such a weight, that you can do it 15 times, no more, no less (approximately). Do 15 reps, rest 2-3 mins, do another 15 and so on. If you can't do 4x15, take a lesser weight, if you do it easily, take a greater one.
Now, you mustn't do it all in one day. We'll split these 6 exercises in 2x3 - one day you train you chest and shoulders, another day - legs, back and arms. Since you are going to do some real work, and get tired, you will have to give you muscles time to rest. I would suggest going to gym once in two days - like this
Monday - Bench press, Army press, Pec Fly
Tuesday - Rest
Wednesday - Leg press, Row, Biceps
Thursday - Rest
Friday - Bench press, Army press, Pec Fly
Saturday&Sunday - Rest
Monday - Leg press, Row, Biceps
Tuesday - Rest
Wednesday - Bench press, Army press, Pec Fly
...
Et cetera.
But! You still must focus on cardio. You start your workout with cardio, and do no less than 40 min total (less than 40 min is not effective at all), only after that you go to the weights.
Some other advice - it's best if you go to them gym in the morning, and don't eat anything prior to it (you can drink a glass of milk). After gym eat proteins (meat, dairy). Your diet should consist of proteins, slow carbohydrates (like rice and quality pasta, not potatoes/bread) and veggies/fruits. It can actually be very tasty if you can cook them (meat, cheese et cetera)
. It's best if you are hungry when you go to sleep. It might be difficult at first, but after just several times you'll get used to it, and your weight in the morning will be a pleasant surprise.
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