OK, I have asked about HIIT. Now, I just need a concensus on a beginner work-out schedule. Here is the deal, I have no equipment at home. Everything is at work, and I live 45 miles away from work. Getting equipment at home, is not an option right now as there simply is not enough space. Me, wife, 4 boys, and brother living in 4 bedroom house. No garage, no extra space. Building garage w/apartment in about 8 months, so then equipment will not be a problem.

Wow, got off track there. OK, here is what I want to know.
Starting off as newbie, and way out of shape, I think I will stick with 12 minute HIIT on elliptical and bike, rotating weekly.
Not sure if I should do this x number of times a week, though. I see on John's site, he was doing 23 minutes on cardio days and 12 on weight lifting days.
Also, not sure about weight lifting schedule. I started to list how and what I would do during the week, an honestly, I simply cannot figure it out.

I am hoping someone can "hold my hand" and let me know how to get the optimum workout over a 5 day work week. I want to work out in the morning before work. (I get to work early and gym is 24/7) I also want to hit it at lunchtime. (Time of day 11-1. Hope that helps.) *EDIT- Now that I think about it, I am sure I can do some kind of cardio on Saturday, but I want to leave Sunday as day of rest.

I seriously have been working on trying to get a schedule, but cannot figure out what is "right". I am super pumped up. Going down to gym today to get all numbers. Physical assesment being done. Will post numbers in about 2 hours, for anyone interested. Damn, I am excited. But, I know I am super out of shape, so do not expect too much right now.

Starting off as newbie, and way out of shape, I think I will stick with 12 minute HIIT on elliptical and bike, rotating weekly.
Not sure if I should do this x number of times a week, though. I see on John's site, he was doing 23 minutes on cardio days and 12 on weight lifting days.

You may be better off with starting off with some low/moderate intensity cardio for a few weeks. After you can handle 40-50 minutes of high intensity sustained cardio (heart rate ~75-80% of Max), then move on to HIIT. Believe me, your heart and your legs will thank you. do the cardio at least 3-4 times per week. Depending on your goals, you may want to consider doing it as much as 5-6 times per week.

Also, not sure about weight lifting schedule. I started to list how and what I would do during the week, an honestly, I simply cannot figure it out.

Driving into work: Eat some protein and some carbs. Eat CLEAN.
At work in the morning: low/moderate intensity cardio. Later do HIIT
Lunchtime: You can follow john's 3-day split here or form your own.

check out Body For Life (http://www.bodyforlife.com) , BodyBuilding (http://www.bodybuilding.com) , or Wanna Be Big (http://www.wannabebig.com) for some more training routines/ideas.

I can not stress enough that you need to educate yourself as much as possible. READ, READ, and then READ some more. Remember, nutrition is just as important as the training. don't shortcut one and expect amazing results in the other. Eat clean and train hard.

I am super pumped up. Going down to gym today to get all numbers. Physical assesment being done. Will post numbers in about 2 hours, for anyone interested. Damn, I am excited.

Awesome attitude! Maintain that enthusiasm. Its a lot of hard work but its also a lot of fun.

Adam

What are your goals? Are you looking at a similar program like johns, fatloss then bulk, then cut?

If you are looking for fatloss, look at lifting weight as almost another cardio exerscise. You want to do lesser weights, more sets and more reps. This does not mean do it quick however! You want to work out at most 2 major muscles a session and at the very maximum your sessions should last 45 minutes. Do 2-3 exerscises per muscle and do maybe 4-5 sets of 12-15 reps (including a warm up set). If you want to bulk then lower that number, do heavier weights, less reps, and 3-4 sets.

Here is a pretty decent BASIC program:

Mon: Bi/Tri
dumbell curls
hammer curls
straight barbell curls
face breakers
tricep pull down (with rope)
overhead tricep pullover (with rope)

Tue: Back/Shoulders
Dumbell milatary press
dumbell side (or front) lat raises
weighted back extensions
close grip row
dead lifts

Thur: Chest
flat bech
incline dumbell
dumbell flies (or cable flies)

Fri: Legs
Squats!!!
Calf raises
leg extensions
reverse leg curls

ABS - do as you feel, maybe twice a week, 3 times is pushing it.

This is just a really easy basic work out. If any exerscise you feel you aren't getting anything out of, increase weight, if you still feel the same, change routines! Some muscles may need more than 2 or 3 exerscises for them...its all about how you feel!

This routine may not work for you - everybody has different results so you need to play around with it and adjust to your likings and results!

Hope this helps a little!

Good luck!

I would suggest doing the HIIT at the first 2 till 4 weeks @ 12 mins a day. This way you could still play a little with the weights to get your muscles used to working out again(20 reps each exercise to bring them muscles in condition).

After this period you can concentrate on maybe extending the HIIT by 3 mins a week. Just remember what John said and I quote: “Please keep in mind that HIIT cardio should not be attempted until you are in pretty good shape. If you can't do 45 minutes of normal cardio at 80% of your maximum heart rate without feeling winded, you are probably not ready for HIIT!”

Just remember; being excited and super pumped up is a great thing, just don’t burn your body out in the beginning or even worse, get injured! So when you start and you feel that the training is to intense and heavy just shift back to a lower gear! As long as you keep moving you’re doing great! :-) Off course if you feel you’re doing well you can try to intensify you’re training a bit. Just listen to what your body says.

OK, here are the numbers. Came out, actually, a little better than I thought they would.
Measurements
Weight (lbs):
284.00
Percent Body Fat (%):
27.8
Height (in): 73.00
Fat Weight (lbs): 78.95
Waist (in): 49.2
Fat Free Weight (lbs): 205.05
Healthy Weight Range (lbs): 140.1-188.6
Body Mass Index (BMI): 37.5
Abdominal (in) 52.75
Chest (in) 48.25
Bicep (in) 16.75
Forearm (in) 13.00
Thigh (in) 27.50
Hips (in) 49.20

SO, in conclusion, I am fat! ;)
Not worried. I have a super positive attitude. Starting Monday, the workout begins. Here is what they recommended. Cardio- 20 minutes 80% 5 days a week for two weeks. Then incorporate HIIT 13 minutes and light lifting. Then start increasing both. I am ready!

Biggest mistake!!! Don't say it begins monday!!!! Begin NOW! When you want it most!

Matalo,
I am just starting out as well, and I pretty much seem to be your twin. Except I'm an inch taller and 266. All the other measurements are pretty close too. I have tried many times to get myself going on losing weight and eating better. At this point in my life however I am more pumped and ready than I've ever been. I've been exercising and eating better for a few weeks, but like you, have decided to start officially Monday. I'm going to make another post in a few hours hopefully detailing my plan for eating and exercise in order to get feedback.

Well,
I had a setback. I was out of town and just got back in Sunday. Lo and behold, Sunday was Superbowl, so diet went out the window.

Last night I really was depressed. I wasted a whole week and even gorged self last night. I really felt like caca. So, I told myself that this morning I would get up and everything would be OK. So, I get up at 5:30 AM, get dressed for workout. Help kids get ready for school. Have a whey shake, pack lunch, get in the car, and holy #@#@$, the card is broken down! I tell myself, and remember I believe in omens, maybe the man upstairs wants me to remain fat. I called work, told them I would be late, if there at all. Called the wife, told her I was not going in to work or to work out today. She told me, "No, you ARE going to work and You ARE going to work out. Take my van!!!"

So, here I am now at work. Will be working out at lunch time. No more excuses! I will do this!

Called the wife, told her I was not going in to work or to work out today. She told me, "No, you ARE going to work and You ARE going to work out. Take my van!!!"

So, here I am now at work. Will be working out at lunch time. No more excuses! I will do this! You're wife kicks ass :nod:

Hard to argue with that kind of motivation, isn't it?

Did 40 minutes cardio at 80% heart rate. 20 minutes of elliptical and 20 minutes of bike. Man, I am fat and sore!!!

do the cardio at least 3-4 times per week. Depending on your goals, you may want to consider doing it as much as 5-6 times per week.

:confused: Wait a second...I've read in a couple different places that you should never do more than 3 or 4 HIIT sessions a week because it's catabolic. Where have you read that you should do as many as 5 or 6 sessions?

do the cardio at least 3-4 times per week. Depending on your goals, you may want to consider doing it as much as 5-6 times per week.

:confused: Wait a second...I've read in a couple different places that you should never do more than 3 or 4 HIIT sessions a week because it's catabolic. Where have you read that you should do as many as 5 or 6 sessions?

I'm still trying to figure out if I'm doing the right thing. I'm doing 15 mins HIIT daily (normally ending up taking 1-2 days off a week, depending on circumstances). I am alternating each day doing "upper body" and "lower body". I don't know anything about free weights, so I've stuck to machine so far. I understand this isn't the right answer, but I don't know how to learn the right methods for free weights.

upper body:
chest press
shoulder press
biceps (don't know the specific name of the machine)
triceps (same as biceps)

lower body:
squat
leg curl
leg lift
curls (abs)
a machine that ads weight to a reverse curl


Is this too often? Is this too general? Is there somewhere I can go to learn more exercises to get more specific with the muscles I'm working out?

I'm still trying to figure out if I'm doing the right thing. I'm doing 15 mins HIIT daily (normally ending up taking 1-2 days off a week, depending on circumstances). I am alternating each day doing "upper body" and "lower body". I don't know anything about free weights, so I've stuck to machine so far. I understand this isn't the right answer, but I don't know how to learn the right methods for free weights.

upper body:
chest press
shoulder press
biceps (don't know the specific name of the machine)
triceps (same as biceps)

lower body:
squat
leg curl
leg lift
curls (abs)
a machine that ads weight to a reverse curl


Is this too often? Is this too general? Is there somewhere I can go to learn more exercises to get more specific with the muscles I'm working out?

The site that I've found to be the most helpful with explaining different exercises is bodybuilding.com. You can click on a particular muscle that you want to work and they'll give you 30 different exercises to work that muscle. It also has pictures and an explanation of the proper technique. Another site that I've used is amfamfit.com. This is my gym in Richmond. If you click on Fitness -> Virtual Trainer, it illustrates what exercises can help with each muscle group. I also have no experience with free weights, so these web sites helped a LOT!

Also, from what I've read, you may need more than 1 day off to allow your muscles to recover after lifting. Right now, my wife and I are lifting 3 days/week. Our routine includes both machines and dumbells. It is as follows:
Day 1 (Chest, Shoulders, Triceps):
Bench Press Machine
Butterfly Machine (Pec Dec) Machine
Pullover Machine
Rear Lateral Fly Machine
Front Dumbell Extension
Side Dumbell Extension
Tricep Extension
Shoulder Press Machine
Tricep Press Machine

Day 2:
Cardio Only

Day 3 (Back, Biceps, Forearms):
Lat Pull Machine
Hyperextension Machine
Preacher Curl Machine
Dumbell Bicep Curl
Dumbell Hammer Curl
Dumbell Wrist Curl

Day 4:
Cardio Only

Day 5 (Legs, Abs):
Squats with Free Weights
Lunges with Free Weights
Leg Press Machine
Leg Extension Machine
Leg Curl Machine
Calf Raise Machine
Crunches
Crunches targeting Obliques

Days 6 & 7:
Cardio Only

We've only been lifting for a couple weeks (I'm a newbie to all of this as well), but it seems to be a good workout for us. If anybody sees anything in there that is good/bad, I would love to hear from you.

Thanks,

Michael

Here is the routine I have found myself using.
Monday 13 HIIT Cardio Elliptical in the morning. Lunchtime - 15 minute abs class here at work- MAX-OT Biceps / Triceps / Arm work- 35-40 minutes

Tuesday- 13 HIIT Cardio Elliptical in the morning. Lunchtime- MAX-OT Back / shoulders work- 35-40 minutes

Wednesday- off. This week only. Had unforeseen emergencies. Could not fit in workout at all. Normally will just be 13 minutes HIIT

Thursday- 13 HIIT Cardio Elliptical in the morning. Lunchtime- MAX-OT Pecs / Chest work 35-40 minutes

Friday- 13 HIIT Cardio Elliptical in the morning. Lunchtime- MAX-OT Legs work 35-40 minutes

Sat/Sunday- off