Whats a good weight lifting exercise plan?
I’m a 22 year old male 6’5 330 lbs (most of it fat). and i have hi blood pressure and high cholesterol, as well as diabetes. Over the next year i have a goal to loose 75 lbs of my fat and keep on and build muscle. I have a diet plan that was given to me by an endocrinologist, and i’m swimming about 45 minutes to an hour every day. However, i would also like to utilize the fat that i have on me currently to build muscle as i loose weight. I have a gym membership and access to free weight as well as standard weight machines. My legs are pretty strong and only need to be toned, but my upper body and core muscles are lacking (and i have back problems). Can anyone tell me of a good weight lifting or exercise program that would be able to help me? (it needs to be a free do it yourself program, nothing like P90X or any thing i would have to purchase or buy a membership to learn.
Thank you for any advice in advance.
August 28th, 2010 at 6:06 am
If you are serious about healthy eating, fat loss, and body tone up, I have a program that will give you the body of a fitness model. It is a 4 months program that I made for my best friend to get her ready for her wedding. You can repeat the program as many time as you want or until you achieve your goal. With in the program you will find answer to many confusing questions. It is free. If you are interested you can email me at crazyeddie8228 at yahoo, and I will reply with the program.
August 28th, 2010 at 6:16 am
There are tons of resources online that offer free weight training programs. For you I would say the most important thing is to keep it SIMPLE. Just do a few exercises, with light weight, every other day. As you get better at doing the exercises, then start adding more and more weight. Progression is key.
I suggest “compound movements” or exercises that use multiple joints like Squats, deadlifts, bench presses, over head presses, rows, ect… Machines are not that good. Neither are things like arm curls. You want to use as many muscles as possible for each exercise. Exercises you do while standing (like squats, deadlifts, overhead presses) will work your core better than situps.
The following link is my favorite for exercise instruction.
However, diet is the most important thing when losing weight. If you have diabetes you know about insulin. Follow the diet your doctor gave you but I would consult him if you begin to lift weights, your diet might need to be tweaked a little.
Hope this helps