New to this forum-and other exercises.

[KnightSword]

I'm new to this forum. I'd like to lose some weight, and improve my health and looks in some areas. I'd like to increase my endurance.

For my workout experience, for about 4 years now, I fence about two nights a week. About two years ago I got a job where one of the side benefits is that you could join a local rec center at a discounted price. For the first year I just ran a mile on the days I didn't fence. Recently I've wanted to start using some of the machines at the rec center. My school also allows students to use the pool during open swim-which is about once a week. Although that sometimes I do that on alternating weeks with fencing because my schedule is full right now. And the pool isn't always open.

I took a very basic intro to weight training class at the rec center. The focus was on showing you how to use the machines properly, but not really designing a routine. (I'm sorry but the sheet simply lists the exercise done. I don't know the actual names for these machines.) The exercises were Lower Back, Leg Extension, Seated Leg Curl, Leg Press, Prone Leg Curl, Rotary Torso, Hip Ab/Ad, Super Pullover, Triceps Press, Compound Row, Abdominal, Vertical Press, Overhead Press, Lateral Rise, Pec Fly, and Preacher Curl.

So with class (currently) one night, fencing on 1-2 nights, and swimming 1 night every other week, occasionally running, I can try to fit in a weight training session in once a week. Maybe twice.

So I've taken the first few steps towards my goals, but now I feel I could use some help in picking a direction. I'd like to lose some weight and get some tone-but I don't want to gain massive muscles, because I also like to fence-which despite what Conan the Barbarian showed us, being too buff is actually a hindrance. And like I said-the weight training class was more about how to use the equipment instead of designing a full workout.

Should I be focusing on more reps or more weight? Should I not do the weights and focus on the other exercises. How do I know if I'm doing the right amount of either?

I really not on any sort of diet right now, but I have tried to start eating more fruits and vegetables, as well as cut down on snacking.

[Boss Man]

These are the sort of things I post sometimes that might help.

Any other questions feel free to ask.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Barbell Rows, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

An instructor would be able to help you.

If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.

So your weights and cardio schedule could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

As I say, any other questions or minor modifications, especially to diet options, feel free to ask.