Hi Everyone
I am new here so happy new year.
I thought I would post about how many people go into a gym and do things the wrong way round. I will leave it short, but the best way to lose weight (male or female) is to do some intense weight training...then! go on the cardio machines to finish off
Concentrate on the following three muscles
chest - back - legs
Burn them out then do cardio and you will have some great success
Rob
I prefer them on seperate days, if weight training is done correctly you really shouldn't have much in you left. Heavy lifting stimulates resting metabolism like intense cardio does such as HIIT, tabata etc.
Agreed it shouldn't have much left in you, we burn enough calories ourselves but we have people who want to do as muchas possible and have had terrific results performing 20-30 slow/medium cardio afterwards.
Either way, educating people not to just do cardio 3-4 times a week is great.. as in yo u mentioned, the resting metabolism which most dont realise
Definitley, many don't know how much of a great tool proper weight lifting can be for losing weight.
Would you say the same for someone (like myself) who is trying to gain weight? I'm struggling to keep weight on and I do lift first then cardio for only about 15 mins. I'm 36 year old male, 6' tall and I'm hitting 139lbs these days. I've been upping calories and using some Sunwarrior protein to help. It's only been a couple weeks and I've had no change.
What classifies as heavy lifting and whats the best place for someone to get started as far as reps and sets go?
As far as traditional strength training goes 1-6 repetitions is where power and strength is usually trained in. A common routine for strength is 5 sets of 5 reps.
Personally i like a mix of hypertrophy and strength so i train around the 8 rep range for 4 sets. Although hypertrophy largely comes from eating an excess of calories.
You want any routine to be largely based around compound exercises which work multiple muscle groups such as bench press, squat, deadlift, bent over rows, military press(overhead press) and so on.