Good workout plan?

I'm turning senior next year, really wanted to be my best year.

I have a membership to a gym at the moment.
I'm currently 200 pounds >.< and like 5'11. I've gained like 20 pounds this year from being depress and I want to work my ass off this summer to be at my fittest state of mind again.

What's a good workout plan to lose weight at it's best?
What exercises should I do?
I also want to gain muscle and such.
What should I eat/drink/do regularly?

 

It sounds like you have a bit of chub on you. 200 isn't at all bad though and won't be hard to work off, all it will take is a bit of exercise. Do you have any activities you like doing such as soccer, basketball etc.?

They key to losing weight is nutrition. If you are exercising but still putting a large amount of calories in to your body, you will never lose weight. Try to just eat less, its as simple as that. High protein meals. However don't start yourself since when you starve yourself you will also lose muscle. Make sure you are working out too. Lifting weights not only helps you lose fat, but it turns fat in to muscle.

Find a lifting program that works for you. Having lifting exercises in the 8 rep range is typical for building muscle (hypertrophy.)

Good luck

 

Well I play volleyball, but now school is over, nothing currently.

 

What's a good workout plan to lose weight at it's best?

Try and use the stairs instead of the lift when you have the choice, start doing daily or ever second day a jog and slowly add more and more length on it. Dont start doing stuff that is too hard straight away as this will make you lose determination as you set your standards high.

What exercises should I do?

If you are new to the gym, it doesn't matter how big you are you should always start with light weights until you get proper form, even tho i am skinny i see people at the gym all the time (usually the younger ones) trying to lift wights, going red in the face, pumping out 2 reps an putting it down. Trust me this gets you no-where, after you get the right techniques down pat, start putting on more an more weight.

Swimming is another great way to get fit, it will also broaden your shoulders and give you that "V" look.

Dont forget about push-ups, sit ups, burpies and chin ups, these are a easyier alternative to hitting the gym straight up and once you see changes by doing a heap of these every day, start going to the gym, this should save you cash on membership

I also want to gain muscle and such.

Get rid of that pizza and macca's , start pumping a high protein diet, protien also lasts in your body longer then carbs which will make you feel fuller for longer, it is essential that you get as much of it into as possable through out the day, also eat heaps of small meals preferably 5 - 6, dont skip brekkie it honestly is the most important meal.

What should I eat/drink/do regularly

Chicken and tuna are your new best friends, also lean meat an vegetables, eggs, mushroom, spinish, an protien shakes (non-carb), if you want to gain weight and muscle you all ready have the size so just eat healthy go to the gym an you will trim up an gain muscle at the same time.

Its not going to happen over night, but if you keep at it you will defiantly see change.

Im no fitness trainer but i have been going to the gym on a off for 3 years now, and im just that skinny bloke that cant gain weight.

Good luck

 

Thanks guy's I'll start doing that tomorrow!

 

It's not all about Physical Exercise.
Most of it is eating right.
Make good eating habits etc.

 

umm what i did last summer was, everyday id go to the park(since.. u knw i have nothing to do over the summer and job dsnt interferr with this) id jog one lap around the track, and every day after id increase the distance by one lap. like others said above a healthy diet is key to ur success and dont just go all out gaining muscle right away.. otherwise ur fat will turn into nasty ass muscle/flab, another key to success is motivation... u have to be 100% with your word... slack one day and you will continue doing so everyday i found running with music makes it alot faster. and in my opinion running outside is better than running a machine @ a gym... for one you sweat more and you acually try harder.

 

why do people always make these posts -.-
dude instead of going on forums, where 95% of people on sythe probably know very little about actually dieting how about you just go and research it.

if you were even slightly intelligent you would know how to answer your stupid questions.

there are no cookie cutter plans that work for everyone. everyones body is different and although the principles are the same, the routeen is different.

what to eat/drink? dont be a retard, just eat healthier and drink water, not soda. How hard is it to use common sense and read the labels on food.

you want to gain muscle? so go to the gym.

problem solved. go work hard

 

@shawnwill1210
dude even if u dont mean it in a rude way, u have to lay off theres a reason he posted this, b/c he wanted suggestions from acual people, not pages in a book or review. if you read most things online u would notice its all the same thing, just word after word after word, as if made by a robot or some healthy freak that only thinks about calories. Here atleast there is user input and support. please concider rewording your reply to somthing more gentle sheesh would a link to a certain diet kill you? instead of dissing his intelligence?

 

http://www.hundredpushups.com/

Great workout plan. It has different speeds for different people and the results should be the same no matter what speed you go at after 6 weeks. <3 There are links on that website to other things like one hundred pull ups, 50 dips, etc.

 

problem with posting on sythe is i dont think many people here even know what they are talking about. so he ends up getting scattered incorrect advice that doesnt help.

 

in most cases they dont know jack squat, in that aspect i agree with you 100% but atleast they are making an attempt right?

 

The best workout plan is, do the same workouts, just make it a little harder everyday.

Pull Ups, Sit Ups, Push Ups and others.

Vegetables, milk, eggs, and other healthy food.

 

I haven't read any above posts, but I can guarantee that my answers are correct. Not dissing anyone here.

What's a good workout plan to lose weight at it's best?
There are three things you need to change: Your diet, your sleeping pattern and your exercising.
Diet: Eat healthy foods such as basmati rice, fruits, vegetables, yogurt, etc. Stay away from processed sugars, desserts, chips and soda. Eat 4-5 small meals per day (don't "starve" yourself, you will actually gain weight. Eat until you are content, not stuffed. Still hungry? Eat fruit).
Sleep: Make sure you are getting a minimum of 8-hours of sleep each night. Do not sleep for more then 12 hours. I find 9-hours is perfect for my body.
Exercise: ONLY start exercising once you have fixed your diet and sleep, otherwise it is almost pointless. This answer also applies to your second question.
What exercises should I do?
Cardio, HIIT (high intensity interval training) and strength training.
Cardio: since you're new to working out, start small. Maybe a 10min run everyday (or a 15min run every second day). Post back and let me know how long you can comfortably stay on the treadmill.
HIIT: This is another form of cardio, except you will be walking/jogging/running on the treadmill. Example: 5min walk, 5min jog, 5min run, 5min jog, 5min walk. This is (arguably) the most effective way to lose weight.
Strength training: Also very important. There are thousands of exercises you can do so I'd rather not spend too much time going into detail. Bodybuilding.com is an excellent resource to put together a workout routine.
I also want to gain muscle and such.
As you begin to workout, you will begin to gain muscle. Since you're trying to lose weight, eat about .75-1g of protein per pound of body fat (if you weigh 200 pounds, eat between 175g and 200g per day). This may seem like a lot, but a protein shake can add a quick 30-60g in 1 meal.
What should I eat/drink/do regularly?
Eat healthy food, drink lots of water and milk, get minimum 8 hours of sleep each night and go running 3-5 times per week.

I can literally write you a book on each question but I'm tired of typing lol. If you have any questions, post here and I will respond.

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Edit: I've looked over the thread and no offense to anyone, but most of you have it wrong! Situps are horrible for your back and hardly strengthen your abdominal muscles! Pushups are good, but there are better exercises that target the same muscles better.
I've taken the time to write you a quick routine (this is assuming you are doing a full-body workout):
- Bench press (warm up). 3 sets.
- Dumbbell curls. 3 sets.
- Tricep extensions. 3 sets.
- Ab machine (or crunches). 3 sets.
- Squats. 3 sets.
This is just a basic routine. Like I said, check out bodybuilding.com and put together your own workout. Try out exercises and see what works for you. Some you will master, others you wont be able to do. Once you find some good exercises, follow that routine for 1 month.

Oh, and stay away from energy drinks and power drinks like gatorade. Power drinks contain a lot of sodium, sugar and usually aspartame, and they are very unhealthy. Instead, eat a banana. Did you know that 2 banana's contain enough potassium to give you enough energy for a 90-minute "hardcore" workout?

 

6'2 and 200 pounds. Let's do it , brother!

 

Don't change your diet.
Keeping your life constant is an important part of staying healthy and happy. Introduce daily exercise slowly just do sports you like, push ups, and crunches.

Over time you'll build muscle and lose weight but going on some drastic meal plan will do nothing but put you back in a state of depression.

I used to be 6"1 130 pounds and now I'm 6"2 185. Also used to be depressed. Those get ripped quick plans and diets will not be good for you.

^^weight gain is what I wanted I'm not saying I'm fat now.^^

 

You are an idiot.

Changing your diet to include healthy food is more important then actual exercising. It doesn't matter how much cardio you do, if your diet is crap, then you will continue to gain weight. Your diet is the most important factor in weight loss. Fact.

When I say dieting, I am not talking about limiting your food intake. That is unhealthy and not how you lose weight. When I say dieting, I mean changing your diet to include healthy foods and exclude junk foods. Along with exercise, "a healthy diet" is the first step to losing weight. The second step is sleep, and the third step is exercising. Don't even try to argue with me.

 

Read the op and my post. This isn't body building and anyone with a history of depression is very very very easily brought back in. Taking on some muscle building diet is the worst thing he can do.

Argue with my history and my moms masters.

 

What do you guys think about working out everyday, good or no?

 

If you want muscle do upper body every other day while doing core and lower body on the days your upper body is resting. Muscle is all about breaking down and rebuilding so you don't want to strain your muscles everyday.