Hi Clance,
I’ve been working out for years and now that I’m older, I don’t know what works for me these days. I’m trying to lose weight. I’m in the gym several days a week. I do about 30 minutes on the treadmill, 15 minutes on the bike along with set ups, and free weights for my arms. I make my own protein drinks in the mornings (not every morning, though.) I’ll have 2 eggs for breakfast and a salad for lunch. Can you please help me out with some suggestions as to what I should be doing once I hit the gym for my beginning days of weight loss. Looking forward to hearing from you soon.
Tammie.
Hi Tammie,
Actually the problem is in the structure of your training routine. I would recommend for fat loss you structure your training like this:
-Commit to training 4 times a week for 50 minutes with weights
-Use compound movements such as squats, presses, push and pulls. These big movements help burn a lot of calories
-Keep rest periods short (60 to 30 seconds between sets)
-Group your exercises in circuit fashion
-Change you workout every six training sessions
-Stop doing steady state cardio
Example workout:
A1. Incline Chest Press 3x 12, 301, rest 30s
A2. Spilt Squat, DB, 3×12, 401, rest 30s
A3. Lat Pull Downs, 3x 12, 301, rest 30s
A4. Leg curls 3x 8, 401, rest 30s
With regards to your nutrition a great place to start would be your breakfast-please refer to my meat and nuts article. Also, eat at least 50g of protein by lunchtime, to keep you feeling satisfied into the evening and fight off any afternoon cravings.
You should see the fat start melting off!
Clance