Fitness training + weight training

[pipamish]

Hi guys im familiar with the old gym routines and have started weight training and running again been at it now for 5 weeks this week being my 5th week, im not shy at pushing myself to the limit and must admit i have worked my chest arms and shoulders hard, and i know im working hard as after every time i work i ache the next few days.

So by now you guys are wondering why is he telling us this!!!!

Well im after some imformation from anybody on here that may be a personal trainer or just know there stuff im struggling with diet as i know my way around a gym im far from a proffesional im really struggling to know what to eat and what routines are best at the gym my aim is to lose the layer of fat over my muscle which in my reckoning is about a stone and half and to increase size whilst getting a cut and defined figure that is my ambition is there anyone that could give me some advice please.

Any help is greatly appreciated

[starykokot]

Am not a personal trainer but played competitive rugby for years - worked alot with SRU trainers and a like. If your purely looking at cutting fat and less worried bout weight gain try buying a heart rate monitor, ur body burns fat when the heart is beating between 60-70% of your maximum heart rate. You can get moniters that will let out beeps if your getting 2 high/low and helps you keep working in this "fat burning" range. Also means you need 2 take a day 2 find ur maximum heart rate.
Alternatively if you wanna work hard, build a bit of muscle and improve fitness I would suggest a full body work out followed by agility and running/cycling bout 2-3 times a week. For example

bench press - 3sets
overhead squats - 3sets
lunges (walking or static) - 3sets
back squats -3sets
sit ups or V-sits - 3sets
chin ups - 3sets

followed by
running slalom (between cones or poles, always finish with a 10meter sprint)
and a 5km good paced cycle - on a bike or machine

Just make sure you work all areas every time, a shoulder, leg, back and core work out. You dont need 2 do a slalom everytime but that was always my preference, some guys prefer doing the tyre runs (as seen in American football movies) I would always finish wi a bit cardio some people dont understand how important cardio work is for muscle development but if you think the better try breath the better you muscles can recover and improve

[paulvectrac]

Just so you no you are best doin one or the other trust me

[starykokot]

also 2 build muscle just remember increase the weight and drop the repetitions. To improve tone decrease the weight and raise the number of repetitions. also he is right train for fat burn or the other way. mixing wont work u'll prob get fitter but overall results wont be a great

[pipamish]

that sounds like an intense workout i used to warm up by a 20 min workout on the treadmill mixed walking and jogging before going into weights what i have been doing now is weights first then a fast paced run on the treadmill after which i find very good i must admit its working so far i can see some results i know it will take time and wont happen overnight and the main thing is im enjoying it i aim to have my heart rate above 165 bpm on the treadmill and the weights i do lift a mixture of lighter weight and heavy weight but wont lift something i know i cant what i do lift is something i know will be a challenge but nothing that i would struggle with

[paulvectrac]

As I just said mate I have bin training since I was at school u need to do one or the other one week weights one week running and so on I now train help train people to get in to good shape

[pipamish]

As I just said mate I have bin training since I was at school u need to do one or the other one week weights one week running and so on I now train help train people to get in to good shape

Cheers i'll try this see how i go i just want to do it correctly and not injure myself. i dont go to the gym everyday i go on Mondays and tuesdays and then on friday but i was gonna do both on those days and run on wednesday and thursday also sat and sun too

[Grumpy1954]

Must go check the local gym out. Limited to what I can do with legs, always used to do a lot of cross country running/road marching, swimming, badminton. Since I've not been able to I'm really not happy with my fitness or weight.

[paulvectrac]

Best way mate is weights mon wed Friday sat Rest Sunday light train then Monday wed Friday the week after weight do some cardio fast walk jog then run the slow down to jog then walk let your heart rate decrease properly remember weights is not about you can lift it's about gettin bigger or ripping up what are you tryin to achieve mate

[srikev]

1st thing 1st .. sort your diet out. otherwise the rest is for Nowt .if your stuck for meals try getting men's health magazine . they do some brilliant snacks & main meals ,it worked out really well for myself ..

P.s I'm not undermining anyone B-)