Contour Enthusiasts Group Archives Forums General Common Interests Help! Workout advice for a beginner...

Another thing, if you're trying to improve your diet, you can track your intake on www.fitday.com. Great site!

Since we're on this topic maybe you guys can help me out. I recently quit smoking also and have started working out again. I'm trying to slim down my 6'4", 255 "football player" frame. I am wondering what are the best excercises to flatten your chest? At 52" you have to call it quits somewhere I want to retain the muscle but lose some of the bulk. Maybe some people who have had some success with slimming down can help out. Thanks in advance.

Couple things!

Who looks healthier a sprint like Carl Lewis or a distance runner from Kenya? Don't over do the cardio 20 min 3 times a week is about right!

Water, water, water, and more water. Hydrating yourself before a workout is key and when you drink water you don't get urge to snack as much because you belly is full.

Don't forget breakfast, try turkey sauage and low fat cottage cheese. Both are high in protein and low in fat. Cottage cheese is hard at first but try getting the ones with fruit.

After a work out, natural sugars are the key to keeping your body from eating your muscles alive. A light protein like tuna is good before and a power shake of some sort after.

The first couple of weeks I would suggest machine circuit training. One set of 10-12 exercise covering the whole body doing about 18-20 reps. I could never get thru more than a circuit and a half before I felt sick. Using machines will help prevent you from hurting yourself early on. Once your in some form of shape, go almost exclusively free weights.

If you are looking for a good book as a guide, check out The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy by Men's Health. It's a good guide but hard to live by. The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy

Ok, more than a couple!
-Andy

Thanks for all the help guys. It sounds like a solid plan. I took a "before" pic, but trust we that wont be warranted for internet exposure until i have some "after" results to show

OK. Results of my fitness profile:

Blood pressure: 120/80 (normal)
Max VO2: 31.0 ml/kg*min (very poor)
Bicep strength: 136 lbs (excellent)
Sit & reach: 19.5 in (excellent)

Body comp- Protocol: 3 site skinfold
Chest: 24mm
Abdomen: 51mm
Thigh: 27mm

27.9% fat mass/54.4 lbs fat mass (overweight)

My age: 23
Body age: 25
Obtainable body age: 18

I need some improvement! I have also completed a fitness equipment orientation, which was informative, but the trainers will not give me a detailed workout "program" without paying.

I am left with a lot of questions...

The woman who conducted my fitness profile recommended:

Cardio: 3-4 times per week, 20-60 minutes(30-45 recommended), HR between 118-168.

Strength: 3 times per week, resting muscles 48 hrs, 3 sets of 10 reps, last 2-3 reps should burn.

Here is where I am confused. She did not specify what to do and how many times(should I do full body 3 times a week?). I have been browsing through articles on askmen.com, and the Easy 3-Day Routine seems reasonable. I am just trying to get in shape, not become He-Man...yet. Opinions?

Tuesday I have the day off of work, so I plan on going into the gym with a pen and paper, and writing down which machines work what so I can figure out a routine. Suggestions/opinions welcome. Thanks for all of your help.

One more thing: Do I need a post workout protein shake?

Not to rub it in but:

I'm 6'2"
Blood Pressure: 125/66 (Excellent)
Age: 28
Body Age: 25
Weight: 205lb
Body Fat: 19% (Athletic)

So since I last posted I have seriously dropped my carb intake and have been taking Whey Protein and Creatine suplements as well as keeping up with my workout 3 times a week. So I have gained about 4lbs, and that's mostly muscle as my body fat dropped from 22% to 19%.

LOL!