Age:39
Height:5'10
Weight: 220
Goal:150
Current Training Schedule: Cardio -Light Weights Daily 1-2 hrs
Current Training Equipment Available: Gym with full equipment stocked
Comments: My doctor requested I do "Light Weights" as part of my workout routine. I see that the suggested routine requires a day break after each workout. With a light weight routine , should I do the same ? Or add to daily cardio routine?
Hey,
Well your goal here seems to be weight loss, or more accurately fat loss. I'd recommend against going as low as 150, as you'd be quite thin at 5'10"; maybe aim for something like 170 with a little muscle on you, which would fill out your frame.
To do this, you're going to have to do some weights. I'm not sure if you have real issues with your health that preclude using any heavy weight, but if you're physically capable of doing so I'd recommend a barbell strength program, similar to the one in the OP. Starting with weights you can easily handle would be wise, and let your body get adapted to moving.
Second is diet. If you're looking to lose fifty pounds, then you're going to have to restrict how much you eat. There are a lot of schools of thought on this, but here's my opinion:
1. Limit carbohydrates. You don't need to slash all your carbs to zero or anything, but skip the rice, pasta, potatoes, sugary pop and juice and pastries.
2. Eat a lot of protein. This is filling, nutritious, and important for your recovery in the gym. Chicken, steak, pork, fish, soy, whatever.
3. Don't freak about fat. A little fat is healthy and is a good source of energy along with carbs. Don't drizzle everything in grease, but a nice marbled steak with a little butter won't kill you in moderation.
4. Pick something sustainable. The idea isn't to drop the weight then go back to bad habits; it's to promote some changes that you enjoy and can keep up.
5. Cheat a little. Every so often, it's good to enjoy something that you know isn't good for you. This doesn't mean every day, but maybe once a week get a couple slices of pizza and a small serving of ice cream. Enjoy yourself in a sustainable way without fucking your progress.
6. Don't worry about slipping up. It happens, it's no big deal. It's a big road, sometimes you stumble, but just keep on walking.
7. Track what you eat. At least for the first week or two, put everything into a food diary so you learn about the properties of the foods you eat and get a handle on your diet. It's important!
8. Remember to keep a handle on your total calories. You don't need to be rigid, but it's hard to lose weight without at least keeping an eye on them a bit
There you go. Do that for a few months, keep us posted and you'll look and feel like a different person before long.
