Gym plan for me and the mrs, help needed asap, Dr's orders.

[James07]

Me and the mrs have signed up to the gym, the issue is were not really sure what we need to do to loose weight fast and healthily.

We need a routine/plan setting up for us so we know what to do each time we go in, our goal right now is just weight loss and nothing more so we need a simple day to day plan, maybe something we can rotate weekly or fortnightly, just need some help getting us going really

Weve been ordered to loose weight by Dr's and cannot progress any further with them now until we have reached the 30% BMI minimum goal theyve set, so obviously we want the weight off asap, we both have a good 2% to loose to hit that goal.

So yeah, anything you can advise will be taken onboard and used tomorrow when we hit the gym again!

 

[mrthingyx]

Good diet.

And Stronglifts.

On a slightly more serious note (the "diet" thing was deadly serious), getting down to 30% would suggest you may need a decent PT to help with the above. Also, the need to lose weight before some intervention by a medical profession would suggest something is also not being disclosed that may limit what you can or can't do.

The most important thing to realise is that this is a change in your lifestyle, not a journey to 30% BF. Start increasing your movement out of the gym: more walking, more stairs, etc. In the gym, you should - ideally - get involved in resistance training (free weights), but subject to the above, it may be a question of interval training on bikes/rowers before anything else.

Good luck, regardless.

 

[James07]

It's fertility related. Hence why we've both together joined a gym to help and push each other haha, we've been quite happy watching TV most evenings, having its effect on us now though lol.

We need some kind of idea what to do each time we go into the gym, I do a bit of interval training that I know how to do but other than that I'm pretty clueless.

Maybe a PT is the way forward but we kinda don't want to spend money as were wanting a mortgage so we've cut spending so the bank see how much we save.

 

[mrthingyx]

Fair play! My concern was that it was something else!

Depending on how your joints are and your level of activity pre-TV, the best kind of thing you could both do is resistance training: I.e. Free weights. Also, this is all pointless if you don't get your diet and lifestyle in check...

Learning to squat, bench and deadlift will do three things that "straight-up cardio" will not:

1) It will take less time to burn more; the nature of the activity means you will use more energy in less time;
2) You will learn to move joints the correct way, making them feel better and staving off nasties like back pain, arthritis and tendinitis;
3) Using muscles for resistance training makes them bigger... no, you won't ever look like Arnie, but you will have more "shape" to you in the right places (for guys this is shoulders and chest, for ladies it is hips and legs). Bigger muscles also burn more energy. What is not to like?

So, depending on your mental state after reading that... Are you and the missus up for learning how to be awesome?

If you are, begin with something like...

Day 1:

- cardio warm up: five minutes just above comfortable walking pace
A) goblet squats supersetted with lat pulldowns: 10*3 (reps*sets)
B) kettle bell swings supersetted with dumbbell bench: 15*3 swings and 10*3 for bench
C) single arm rows supersetted with dumbbell press: 12*3
D) tricep pushdowns supersetted with lateral raises : 12*3
- cardio warm down: five minutes just above comfortable walking pace.

Day 2:

Warmup/down, plus A and B...

E) dumbbell Romanian deadlift supersetted with reverse lunges: 10*3
F) dumbbell thruster supersetted with cable row: 10*3

Day 3: repeat day 1.

Keep your rest times to 60 seconds and not only will this mean quick trips to the gym, but you will keep your hormones optimised for working out.

And no, neither you nor your missus will get hench doing this, so don't worry about that. We will deal with muscle growth later if you are interested.

Be advised: this will be really hard for the first two weeks. But if you think that is painful, think of how much better it will be when you have what you really want out of all this.

In addition, this must be a lifestyle change, not just scraping under the bar to get to what you want. Kids are utter [insert expletive here] that will take all your life, energy, enthusiasm, sleep, etc. And being in shape is one way of helping you deal with some of that.

Always happy to help... Let me know!