What kind of resistance training for weight loss

dcam82 · Post by **dcam82** » Wed Jan 07, 2009 12:35 pm

Ok, I'm not a novice when it comes to exercise and lifting weights - but I just need an outside opinion in regards to trying to reach goal.

I used to work at a fitness club for a couple years and have always been an active person, athlete, whatever you want to call it. But now I have a goal of getting myself back to a weight that is really close to when I graduated from high school back in the year 2000 - 185lbs. I currently weigh 214 lbs, most of this a combination of muscle mass and stored body fat that I gained after high school when I was in college. Drinking Guinness by the pint-ful really hurt me. The main reason for all this is that I'm sick of looking at pictures with stomach hangin' out there and with getting married this upcoming year, it is time!!!

I work out now about 5-6 days a week, combination of core exercises (squats, bench, deadlifts, presses) and isolation exercises. I've also mixed in cardio after weight training sessions, and twice a week I have exclusive "cardio days". I like to switch exercises up, but maybe that is problem.

questions are simply - what kind of exercises I should do, rep and set schemes, cardio schemes? I just want results to come, I've tried this before and hit that so-called plateau effect. I think that I'm there right now. Around Thanksgiving(Nov. 23rd) I weighed 223, now I'm 214 at the beginning of the January, but weight loss has stopped. I've changed the diet a little and reduced alot of the liquid protein(whey) and cottage cheese for more things like tuna, chicken, and lean red meat. Water levels a day is really good too.

Maybe I'm looking for motivation past a sticking point. I'm patient for results, but I want to get there.

swanso5 · Post by **swanso5** » Wed Jan 07, 2009 5:44 pm

you've touched on about 5 of these points in that post so you really should read this:

http://shapefit.com/forum/viewtopic.php?t=6266

i only done it a few days ago so you're just in time

dcam82 · Post by **dcam82** » Thu Jan 08, 2009 12:09 pm

Read through it, very enlightening. I see that routines are routines, but first you have to set a goal either it being weight loss, running a marathon, running a 4.4 40 yard dash, martial arts - I see where I made mistakes. Just set goals and achieve them.

Well weight loss is the #1 thing on mind now. I know that more muscle will help me get there and stay there. And I know that calorie expenditure is very important - so interval training and caloric intake has to be monitored.

Ignorance is bliss sometimes, and I think you pointed out that keeping it simple and not over-thinking it will get me there.

swanso5 · Post by **swanso5** » Thu Jan 08, 2009 7:32 pm

exactly

read this too:

http://shapefit.com/forum/viewtopic.php?t=4681

and this:

http://steelmuscle.freeforums.org/the-d ... -t107.html

i'm gona post this over here now...