First time going to the gym for me ever...I'm 230 lbs..26 year old male and I want to get down to 190 lbs.. I have my diet pretty well planned out for the weeklyrics basis just going to the gym is something I've wanted to do to get my cardiovascular back up and even gain a bit of muscle..but my main goal is to lose this weight.

Going to start gym probably 3-4 times a week .. 30 minutes of treadmill/elliptical to start each day and then probably some weights for another 30 minutes. ..


Problem is I'm not sure sure like what exactly I should do since I'm new to this I'm looking for ideas on gym routines..obviously not crazy since I've never been but beginner ones to help me on my way to lose weight

read this:

http://crossfitnorthvancouver.com/wp-content/uploads/2015/03/Wendler-PDF.pdf

apply to this: (or create your own routine)

https://blackironbeast.com/5/3/1/calculator

This post was edited by Shakti on Dec 15 2015 10:29am

is that your go to training methods lol?

used to be when i first started.. there is nothing wrong with 5/3/1 and in fact yields great results

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Hey John,

Good for you picking up some gym time and good for setting a goal already.

If you want to lose weight, your current schedule is fine at first.

Cardio training will be your bread and butter, lifting weights a little plus.

If they have these heart-rate monitors, you might want to apply one and get in the "sweet spot" to really optimize your time on the treadmill / hometrainer.

For your age, 29, you should try to aim for 150+

Might I ask, is your diet in check as well?

Check in again, kind regards,

- GiL

sigh.. its just the name of the url :[

I'm the same as you. Started at 220, working down to 160 by the end of May

My workout routine looks like this...

Monday/Thursday - arms, chest, back
3 sets of 8-12:
Dumbbell Bench Press
Dumbbell bent over row
Standing Dumbbell Shoulder Press
2 sets of 8-12:
Bicep Curls
Hammer curls
Tricep Kickbacks
Overhead tricep extensions
30 min cardio

Tuesday/Friday - legs, abs
3 sets of 8-12:
Dumbbell Front Squat
Dumbbell Lunges
Dumbbell Romanian Deadlift
2 sets of 10-20 reps:
Floor crunches
Bicycle crunches
Toe touchers
Plank
30 min cardio

Wednesday/Saturday - just cardio
30 min cardio

Sunday
Rest

It's mostly dumbbell exercises cus I do all my workouts at home and that's all I have.

Good luck!

This post was edited by labatymo on Dec 15 2015 11:01am

Cardio kills gains.

Thanks for the advice guys right now I don't want to look at building muscle. I want to focus more on losing weight and once I get there then start muscle...not sure if this is dumb or not but I'll check out your guys advice here

best advice i can give about losing weight:

1. eat less
2. drink a lot of water
3. cardio
4. eat less