I am new to this site but have been working out for six months now. I began the year at 262 pounds, and decided that I had to do something about it. Both my parents have been diagnosed with type 2 diabetes and I didn't want to be next i the genetic lottery.

So I joined a gym at work, and got a program, and they also helped me with healthy eating. I liked it so much I joined another in my village so that I could work out at weekends too.

I have learnt a lot but have a lotmore to learn. Now my focus isn't so much on the losing weight, but exercise. I used to just do cardio, as the whole weights thing scared me. But now I do weight train, and change my program every 8 weeks.

I am now 213 pounds, there's a long way I still have to go. I have joined this forum to get more ideas on varying my workouts and getting the most out of the time and money I have invested in this.

I look forward to meeting you all

Kylie

Welcome Kylie, to JSF forums. There's a lot of good info on the forum with some very helpful people with a little hot debate threw in there usually :)

Good luck!

Welcome to the forum. Nice to meet you Kyles. As canada said, a very helpful forum with a little hot debate....you'll find out for yourself that no two people will ever agree on the ultimate workout. What works for me may not work for you. I'll give you a guideline but this is not the bible, you may well want to change it to your needs:
1)Weight train 3 times a week and cardio 3 times a week on separate days
2)For big muscle groups, perform 9-12 sets i.e. for chest do 3 sets of DB bench press, 3 sets of incline DB bench press and 3 sets of dips.
3)For small muscle groups, perform 6-9 sets i.e. for biceps do 3 sets of BB bicep curl and 3 sets of preacher curls.
4)Your rep count is up to you. 4 or 6 or 8 or 10 or 12 reps. Whatever you like. Lower reps increase strength slightly more, higher reps increase mass slightly more....theoretically! I try to keep each set to last between 30-60 secs. 4 reps at 8 seconds per rep is very slow and hard! Do 1-2 seconds of pushing/lifting the weight and then put it back down in the seconds you need.
5)Take a break between sets. 1-3 minutes is good.
6)Separate your workout to a chest/bicep day, a back/tricep day and a legs/shoulder day or something like that!
7)Try to continually challenge and vary your workout. Swap workout days, change exercises etc.
7)Do not spend more than 1 hour at the gym. There's no need.
8)For cardio, I highly recommend HIIT first thing in the morning. Google it to find out more about it.
9)Nutrition....eat about 1g of protein per lb of bodyweight so that's about 210g of protein for you. Check out www.calorieking.com for calorie info on food. If you're not a big fan of meat or fish, then protein shakes may help you out. Eat your veg and fruit too!
10)If you can, get a training partner. Big help!

Finally, I highly recommend buying some books about diet, fat loss, nutrition and weight training. Best of luck!

262- 213 is a huge change! Congrats!!

Welcome to the boards! Keep us posted with your progress and results.

Welcome Kylie, to JSF forums. There's a lot of good info on the forum with some very helpful people with a little hot debate threw in there usually :)

Good luck!


I LOVE the hot debates! Welcome Kylie.

I began the year at 262 pounds...I am now 213 pounds
:claplow: 49 pounds [eh, we'll call it 50]!!!! That's amazing... in just one year! Congratulations, keep up the great work!