Fitness Pros- In need of a Workout Prgm

[GreatOne]

So I just joined the gym April 16th, been doing cardio 5 days a week at low intensity for a good 45 mins a day. I am slumped on how to hit the weights and when to hit them and what body parts should I do etc. basically a total newb here with the iron.

Background info:
Height 5'9
Weight 204
Body fat 22.5% (measured at gym, so this is accurate)

I want to work in one session at the gym like from 9 am and you know just pay only one visit to the gym a day.

My main motive is to SHED FAT and be ripped without bulking up to much, I have a nasty gelatiness body shape and I'm going on a trip to Mia in July so that gives me 2 months make the best change I can, PLEASE HELP!

[spade_of_aces]

If your goal is to shed fat, first of all you need to dial in nutrition. Burning fat is all about creating a caloric deficit through eating less (and cleaner), getting your heart rate up (through steady cardio or intense intervals), and by increasing your metabolism by building more lean muscle mass. Eat lots of lean proteins like fish and chicken, reduce carb intake and try to eat more fibrous carbs (broccoli, celery, etc), and try to limit fats to healthier natural fats a la almonds, fish oil, and milk. One of the easiest things you can do is cut out flavored drinks other than your meal-replacement shakes.

look up HIIT- high intensity interval training. Basic idea is to do intervals of intense work and less intense rest. For instance- sprinting for 20 seconds, then jogging for 40 seconds, repeat 9-14 times. Also check out the tabata method, which is great for strength gains and fat loss. Basically its intervals on crack- 20 intense seconds of work, 10 seconds of rest, repeated 7 times for a total of 4 minutes. Do it with excercises such as pushups, front squats, kettlebell swings, thrusters, or on a C2 rower. If you do it right it'll be the worst 4 minutes of your life. That said, it burns fat like no other.

Feel free to pm me if you have more questions

[GreatOne]

Originally Posted by spade_of_aces

If your goal is to shed fat, first of all you need to dial in nutrition. Burning fat is all about creating a caloric deficit through eating less (and cleaner), getting your heart rate up (through steady cardio or intense intervals), and by increasing your metabolism by building more lean muscle mass. Eat lots of lean proteins like fish and chicken, reduce carb intake and try to eat more fibrous carbs (broccoli, celery, etc), and try to limit fats to healthier natural fats a la almonds, fish oil, and milk. One of the easiest things you can do is cut out flavored drinks other than your meal-replacement shakes.

look up HIIT- high intensity interval training. Basic idea is to do intervals of intense work and less intense rest. For instance- sprinting for 20 seconds, then jogging for 40 seconds, repeat 9-14 times. Also check out the tabata method, which is great for strength gains and fat loss. Basically its intervals on crack- 20 intense seconds of work, 10 seconds of rest, repeated 7 times for a total of 4 minutes. Do it with excercises such as pushups, front squats, kettlebell swings, thrusters, or on a C2 rower. If you do it right it'll be the worst 4 minutes of your life. That said, it burns fat like no other.

Feel free to pm me if you have more questions

I got my diet on point, It's working good for me so far. I've lost like 3 pounds in the last 2 weeks. I just need to know what to do for exercise.

[Vapor]

Exercise is EXTREMELY secondary to nutrition if the goal is to lose fat. So I would consider the following:

1. This is a pickup forum. You are much more likely to get reliable information from a professional in person.
2. You are deconditioned at the moment and pretty much anything decent will work fine. I would check out something like Body For Life. The goal isn't to find the "best" or the "perfect" workout routine. The goal is to find anything intelligent, since your main goal is fat loss.
3. Something instructor-led might not be a terrible idea, to make sure you are working hard enough.