Hi all, just found this forum and joined today.

I'm 32 years young, former Lacrosse player. Haven't really done much over the years between then and now and I'm wanting to get back into being active. I'm 6' tall @ 243# (thankfully, I just look like I'm a stocky guy and not very overweight). Much of the weight lingers around my midsection. So....that being said. I need info/advice/suggestions, whatever I can get on working out to lose the gut, lean up and get some muscle endurace. The goal is to return to a sport, but with less contact.

Any responses would be greatly appreciated.

RD

Hi all, just found this forum and joined today.

I'm 32 years young, former Lacrosse player. Haven't really done much over the years between then and now and I'm wanting to get back into being active. I'm 6' tall @ 243# (thankfully, I just look like I'm a stocky guy and not very overweight). Much of the weight lingers around my midsection. So....that being said. I need info/advice/suggestions, whatever I can get on working out to lose the gut, lean up and get some muscle endurace. The goal is to return to a sport, but with less contact.

Any responses would be greatly appreciated.

RD

Master the fundamentals first!

The fundamentals of fat loss include:

(1) Do your cardio,
(2) Lift weights,
(3) Burn more calories than you consume
(4) Eat 5-6 small, frequent meals and never skip meals,
(5) Keep your fat intake low, but include small amounts of good fats,
(6) Eat natural foods; avoid processed & refined foods,
(7) eat more complex carbs, fruits & vegetables,
(8) eat lean proteins with each meal,
(9) Think positive: visualize yourself as you would like to be.


Understand that results may come slowly in the beginning if you're not the genetically-gifted type. This process requires great patience and persistence for most people.

Most beginners never allow themselves the time it takes to get any
momentum going. They expect too much too soon, get discouraged and quit.


WEIGHT TRAINING IS NOT OPTIONAL - IT'S MANDATORY!

It's is a common misconception that you should start with aerobic workouts and lose the fat first before adding weight training.

Unfortunately, the best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight, but you'll have a poor muscle to fat ratio and a "soft" appearance.

Obviously, weight training is the key to developing strength and muscle. What few people realize is that weight training also increases fat loss, although it occurs indirectly.

Weight training is anaerobic and burns carbohydrates (sugar).Cardio is aerobic and therefore burns fat. So it seems logical to focus on aerobic training for fat loss.

However, something interesting happens "beneath the surface" when you lift weights. Weight training increases your lean body mass - aerobic training does not.

Low calorie dieting and aerobic training without weight lifting can make you lose lean body mass. If you lose lean body mass, your metabolism slows down, and this makes it harder to lose fat.

If you increase your lean body mass, you increase your metabolic rate and this makes it easier to lose fat. With a faster metabolism, you'll burn more fat all day long - even while you're sleeping!

If you have limited time, and your main priority is fat loss, then do a very brief weight training program and spend the majority of your time concentrating on cardio. But never neglect the weights completely - always do both, and if possible, devote equal attention to each.

Good luck

doc