STARTER HELP!!

[garethlello1979]

Do u think goal of a minimum 4lb in weight and 1 inch off stomach is realistic?

[Boss Man]

Losing at least 4lb of weight and 1" off the stomach is quite feasible yes.

[garethlello1979]

I'm guessing that or better will only be achieved if I follow the eating plan we discussed and the gym 3 times a week. After the first four weeks I'm adding a fourth session which will be a spin class.

[Boss Man]

Yes the sort of regimen we discussed will be beneficial in helping you achieve what you are after and with any luck you will get what you're hoping for .

[garethlello1979]

Cool I'll post final diet and workout routine this evening then in 4 weeks put the start stats and where I have got to.

[garethlello1979]

final diet is a follows:

Breakfast - Oats with flaked oats

Snack - Banana 3 slices cooked ham

Lunch - Chicked, cous cous, sweetcorn, beetroot, extra light mayo, no fat greek yoghurt

Snack - Small portion dry roasted peanuts

Evening meal
Mince, mushrooms, chopped onion, rice, tomatoe
Baked potatoe with cheese and beans

Snack - malt loaf

Workout:

Mon night - Zumba class

Tues/Thurs/Sat - Gym

HIIT to start then weights routine high weights low reps wth little or no rest inbetween so it should take no more than an hour and be an intense workout.

[garethlello1979]

Also as i am doing HIIT for the first time what am i best doing to start as in tmings for rest/full out and what should i be gradually aiming to workout up in regards timing?

[Boss Man]

I'm not certain to be honest.

What are you thinking of doing?

[garethlello1979]

Not sure I'm experimenting at the moment as after 4 weeks I will see what the results of everything are and change as applicable.

The only thing I wanted was an alternative to the cooked meat with the banana at morning break as they don't really go together.

[Boss Man]

Well you could change the banana for something like an apple, or change the protein source to something like low fat cheese and reduce the banana to a smaller one, or go with an apple just so you're not overdoing it too much on the carbs.

Those are a couple of examples that might work for you.

[garethlello1979]

Well i did check and founf low fat cheese strings in aldi which fit the bill and cost less than the cooked meat result!

Only a few days in and being back at the gym after a year really shows me how out of shape i am lol

Just wanted to ask as there seems to be a couple of bits of conflicting information. Firstly is it better to do HIIT before or after a workout as a few of the trainers i casually spoke to at the gym said its best before to get your heart rate elevated but other sources say it impacts ur ability to lift as much as weight and to do it at the end?

And secondly i know the routine is an hour or less due to the intensity but again some people say you need to workout 5 times a week and just train a couple of body parts and the other say 3 times a week is fine doing an all over body workout providing there is a rest day inbetween.

The only thing i can thing is one method may be suitable for cutting and weight/fat loss like myself and the other would be better for muscle growth/gain once im in a position to do that?

[Boss Man]

It's horses for courses when you train. Some people like to do 3 day TBT, some like 3 day splits, some like 4 days splits and some like 5 day splits, the only wrong kind of training is when you lift too much, mess up your technique or use movements that use unnatural movements or increase joint damage risk like pull-ups, behind the neck movements, wrist curls, side planks resting on the palm of the hand not the forearm etc.

As for the HIIT, some might find it works before a workout, but yes you could use quite a bit of energy and risk having a slightly lacklustre weights workout.

You could easily elevate heart rate before a workout, just going for a quick 3 minutes on an exercise bike anyway, so just spend 1 minute going a moderate pace, then go for a quick 2 minute spurt and maybe a light 5 minute stretch after that when your muscle temperature and heart rate are up a bit., but I'd say do the HIIT afterwards and that should work fine if you want to do it, or alternatively do it the next day, if you're doing a 3 day TBT or split, as you'll have 4 non weights day, so you could use 2 for HIIT and 2 for rest.

Alternatively do the weights then perhaps instead of doing the HIIT afterwards do it 8-12 hours later, depending on what time of day you lift, but if you lift in the evenings or mid to late afternoon, then tag it on after the weights, or do it next day, based on your current lifting regime.

[garethlello1979]

Cool thankd for that.

I am getting bored of the oats in the morning so what things could i have as an alternative?

[Boss Man]

Wheat cereal, spelt, millet, bulgar wheat, triticale, rye, teff, quinoa, or chia.

[garethlello1979]

Ok cool would brown bread/seed bread with scrambles eggs be ok?