Obese, and wanna make a change

[Thajtodad]

I am begining to train again. I am 6'1 310lbs. I know extremely overweight. I began dieting properly, and wanted to know a good beginner weight routine to get cut, and loose weight. Any guidance is extremely appriciated, as i am now 30 years old and begining to realize that being healthy is not a quick fix and it needs to be a lifestyle change, as it is now extremely difficult for me to burn fat.

[Katelette81]

Making the decision to become more healthy is a great start, so kudos!

I suggest you search around the site, read some posts and some stickies to get a better idea of where to start and what other people have been chatting about and then come in with more specific questions. Post your diet and your current exercise regime as well, then people can give you tips on that to get you going.

Good luck!

[barbndr]

The best thing you could do right now is put the focus first on weight loss and second on muscular gain. Just getting back into the gym, you will see improvement in both but based on your question I would assume wt loss takes priority. Try and do at least 30 min of cardio daily (as many days of the week as you can, the more the better and the more time the better). Keep your heart rate somewhere near 70% of your MHR (in the 133 range). Ideally, if you can put the time in:

Cardio daily: I would use either a bike or eliptical (or walk if you don't have access)

Weight train 3-4 days a week
30-45 minute sessions would be best as this wouldn't keep you in the gym too long

3 day split (Pick 2 exercises per muscle group except legs)
Day 1: Chest/SHld/Tris
Day 2: Legs/calves/abs (3 exercises for legs)
Day 3: Back/Bis

Rep range 8-12, 2 sets each exercise to failure. Don't go to failure right away, let your body get used to the routing for 2 weeks or so.

Basically, anything will work for you at first as long as you get into the gym. But I'd put cardio as a priority. I'm assuming you plan on altering your diet as well.

[farrebarre]

I am begining to train again. I am 6'1 310lbs. I know extremely overweight. I began dieting properly, and wanted to know a good beginner weight routine to get cut, and loose weight. Any guidance is extremely appriciated, as i am now 30 years old and begining to realize that being healthy is not a quick fix and it needs to be a lifestyle change, as it is now extremely difficult for me to burn fat.

you have already made the hardest decision, that is to change ur lifestyle and i salut you, listen to the posts above, ask questions and we will help u as good as we can
good luck bro

[Thajtodad]

I think if i use this site as a motivator i will be doing ok!, thanks to all. I will post a photo after i slim down, i dont want to gross anybody out right now. I am gonna hit the gym hard. Any remedy for soreness?

[nirish_mark20]

congrats man on wanting to make this lifestyle change, ul b happier in the long run and although it will be hard it will be worth it!

as mentioned above, hit the gym! true to do weights and cardio and not either of the two. muscle burns more calories so hit the weights and cardio and youl b doing grand!
also, get the diet cleaned up. this is so much of your goals, at least half way. and finally, dont give up and stick around here. the guys are brilliant and its a real inspiration hearing support they give

all the best

[mwolffey]

good job man...and good luck, keep going

[biglouie250]

Any remedy for soreness?

rest. i know that sounds like a wise ass response but its the truth. take it easy in the begining so you dont discourage yourself. you didnt become overweight overnight so you shouldnt expect to get ripped overnight either. i commend you on taking the first step, happy lifting!! Do some AM cardio on an empty stomach and youll see the lbs shed off!! also check the diet forum, and in particular the "cutting sticky".

[scerpico22]

good luck bro - your making a great life choice!

[crash187ct]

good job man...and good luck, keep going

i agree. no excuse for being fat. work hard.

[THE_DOME]

you can do it, it just depends on how bad you want it. get r done

[Thajtodad]

Ok here goes I weighd 332 when prscribed the phentermine , after 3 days of diet, excersize and phen 315. I did chest today for the first time in 1 year and was only able to lift light weight for many reps, heavier weight would kill me at 6 ,7 reps. I played some softball today, and tomorrow is wake at 9:00 am str8 to the treadmill and cardio 40 min. After work Legs Day- Leg Press, Leg Curl, Leg Extension, Smith Bench squat. All excersises 4 sets 12-12-10-8. Then I will used some of the calve machines , and I always do abs to start chipping the Ice off of the keg. Am I doing ok to begin with? I know its a simple work out. will it work, and should I be doing another body part with my legs?

[Oki-Des]

Good Job and Good Luck!
It will take some time, but you will be happy with the progress and this will motivate you to continue. Dont kill yourself now working out or you may burn your self out in a few months. Just keep an even pace and watch the weight slowly dissapear. You will be so happy you made this decision in the future and let us know your progress as you move forward.

[novastepp]

Ok here goes I weighd 332 when prscribed the phentermine , after 3 days of diet, excersize and phen 315. I did chest today for the first time in 1 year and was only able to lift light weight for many reps, heavier weight would kill me at 6 ,7 reps. I played some softball today, and tomorrow is wake at 9:00 am str8 to the treadmill and cardio 40 min. After work Legs Day- Leg Press, Leg Curl, Leg Extension, Smith Bench squat. All excersises 4 sets 12-12-10-8. Then I will used some of the calve machines , and I always do abs to start chipping the Ice off of the keg. Am I doing ok to begin with? I know its a simple work out. will it work, and should I be doing another body part with my legs?

make the intensity of your workouts high. short rest periods and the load moderate. congratulations already because you have a drive to change your body and i hope you the best. -nOva