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  1. #1
    Registered User caffrey12's Avatar
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    Improve fitness /weight loss workout help

    Hi all,

    Just started working out again as in pretty bad shape so trying to get fitness back up and lose a bit of timber..

    Currently doing the below work out:

    10 min warm up epiliptical/jog
    3x10-12 squats with kettlebells 2x12kg
    3x10-12 bench flat or incline 50kg
    3x10-12 back rows 55kg
    3x15 colina lift (think they called this basically clean and jerk with 20kg bag)
    3x10-12 assisted wide grip pull ups 35kg
    10 mins various ab workouts

    Currently been doing this workout 4/6 times pw for 3 wks and alongside eating better have seen decent results i think:

    Measurements day 1 and 15:

    Weight 88.8kg - 87.9kg
    Skeletal muscle mass 36.5kg - 37.1kg
    Body fat 27.5% - 25.7%
    29yo 5’10” male for reference

    Just wanted some insight as to whether the above is a good workout or if there were things I should be adding/doing instead? Plan was to work full body mainly to increase flexibility & fitness all over as it’s been a few years since working out..And then once in better nick start shoulder/bicep chest/tri legs/back targeted workouts in separate sessions.
    Last edited by caffrey12; 02-22-2020 at 08:49 AM. Reason: Added age/height
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  2. #2
    Registered Soul faithbrah's Avatar
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    Originally Posted by caffrey12 View Post
    Currently been doing this workout 4/6 times pw for 3 wks
    well you shouldn't be doing the exact same workout six times a week, even four is a bit overkill imo. think about it, if you're able to squat six times a week, are you sure you're going hard enough?

    also you asked for weight loss help in the title - you should track your calories to make sure you eat less calories than you burn, as exercise alone doesn't drive fat loss
    positive crew
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  3. #3
    Registered User caffrey12's Avatar
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    Originally Posted by faithbrah View Post
    well you shouldn't be doing the exact same workout six times a week, even four is a bit overkill imo. think about it, if you're able to squat six times a week, are you sure you're going hard enough?

    also you asked for weight loss help in the title - you should track your calories to make sure you eat less calories than you burn, as exercise alone doesn't drive fat loss
    Could deffo lift heavier with more rest time, my thoughts were to just get body loosened up again and work all core muscles to bring my fitness back up - are you saying I should be taking a different approach on the weights?
    Yeah I know the calories piece, can be a bit tricky at times counting due to lots of nights away working meals out etc but I’ve cut down a lot of **** and probably tracking 1500-2500 so happy enough there as not looking to go too hard on diet as I’ll end up crashing on it.
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    Registered Soul faithbrah's Avatar
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    Originally Posted by caffrey12 View Post
    are you saying I should be taking a different approach on the weights?
    kinda yeah. you could get on a real program like fierce 5 novice to make sure you're not f***ing yourself up or wasting time doing something suboptimal

    i don't have any scientific mumbo jumbo here, but very few people train like that and i'm guessing it's not wise for most people. also you're probably not hitting some important muscles since there are only five exercises + ab work. simply put, find an actual program and don't work the exact same muscles so often (for example, don't bench + squat + row six times a week)
    positive crew
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  5. #5
    Train hard play harder Tommy W.'s Avatar
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    If you're serious and don't want to just end up spinning your wheels, which with you will with your diet and exercise program you mentioned, you should get on a good beginners structured weight training program and make an effort to count and track your calories. Just haphazardly doing some random exercises and not really being structured with your diet will usually end up with poor results.
    If you don't get what you want you didn't want it bad enough
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