What kind of training to lose weight and get defined fast?

[iMPULSZE]

I am new to the forums, but have lately been reading up on getting more healthy, as of late I just dont feel or look healthy.

In high school I wrestled (215lbs) and played baseball. I was 6'2" and weighed 215lbs exact because of wrestling. I was not defined, but had a somewhat muscular build, yet I always had a problem with 'manboobs' and my belly.

I am 24 now, same height but weigh roughly 285lbs. Time just seems to be a commodity that I dont have anymore, but I would like to lose weight and get some definition. I jumped from Xl to 3xl/4xl and want to get back to Xl. I recently tried a light cardio workout, mixed with some heavybag/speedbag work, but found out quickly that I have no stamina and was winded fairly quickly. What kind of workouts can I use that will give me stamina and allow to lose the needed weight and gain definition. I do not want to be muscle-bound, I just want to be fit enough to walk into a regular clothing store and wear what I want.

 

[Squaggleboggin]

It's really all in the diet. You can lose weight with virtually any workout as a beginner. You can even increase strength while losing weight if you'd like. Stop in on the diet and nutrition forums, read the stickies and give them a jingle. The cardio, etc. is more of an extra helper more than the main cause of weight loss IMO.

 

[iMPULSZE]

I will do that. But, I distinctly remember from my wrestling coaches and from a teacher of a weighttraining class that I had taken, that he diet was more of a secondary thing. I really dont know anything...but what they stressed was, that you can eat what you wanted as long as you didnt over-indulge, as long as you worked it out. When I was wrestling I really just ate whatever, then worked out accordingly. Was I wrong in doing that?

 

[Squaggleboggin]

In high school with that metabolism, most likely not. It just isn't very safe to eat a 1,000 calorie meal of complete junk and then run a few miles to 'work it off' if you get what I mean (just an example; I'm not saying you did that). It's really very simple. Eat smaller meals more frequently throughout the day. Stay away from things that are fried and processed as much as possible. Basically, eat a lot of meat, some veggies, some fruits, some whole grains and you're good to go. Try to record how many calories you're eating each day and simply take 500 calories away each day to start off. You should start noticing some differences after a few weeks. It's a lot easier than most people will have you believe. Cardiovascular training and heavy weight training will both burn extra calories, but cardio is a much more popular form that usually works for more people in losing weight. So, in my opinion I wouldn't do what you described, but it's not always unhealthy and I'm definitely no expert. I have lost 25-30 pounds in the past few months by simply doing exactly the advice I gave to you though. It wasn't that hard either. I think that once you start noticing a difference you'll find it easier and easier to keep doing the healthy thing.

 

[Arnold]

But, I distinctly remember from my wrestling coaches and from a teacher of a weighttraining class that I had taken, that he diet was more of a secondary thing.

well, I am here to publicly inform you... they were WRONG!

 

[PWGriffin]

I would recommend circuit training 3-4x a week along with cardio to get started. Watch ur resting periods and keep them under 2 minutes. When I lost 30lbs I was running a mile before I lifted and 2 miles after I lifted and left soaked....the weight MELTED off of me fast. Drink lots of and only water and start becoming a little more health conscious about ur eating habits...If you just eat whatever whenever you want and train really hard..you may lose a little weight at first but will level off fast. I say work on ur diet as you go and try to become as educated as you can by asking the right people lots of questions in the diet and nutrition forum.

 

[CowPimp]

Diet is going to be of utmost importance. That is the main thing you need to take care of. Not only will it maximize fat loss, but it will help insure that you retain as much muscle mass as possible as you lose weight so that your metabolism stays in tact. Check out the diet section here and read the stickies and poke around to get started.

In terms of training, a healthy mix of weight training and cardio is best in my opinion. Personally, I lift 3 days per week and do cardio another 3 days per week. However, anything you do is going to help. If you can do 2 days of each per week, then you will do a lot for your body composition goals.

Just start out light and work your way back into it. In terms of weight training, just stick to the big compound movements (I recommend full body workouts) and go very light to get your body reaccustomed to the rigors of weight training. Look for weights you can handle for a few sets of 12-15 repetitions, and increase resistance by incremements of less than 5% if possible. This will allow your connective tissues to become accustomed to the loads to be imposed on them. Within a couple of week you can get into some circuit training if you feel up to it. It will turn your resistance workouts into fast paced bouts of cardio as well. Check out my guide to designing full body routines.

In terms of cardio, once again, start light and increment slowly. If all you can do is some uphill walking on a treadmill for 30 minutes a couple times of week, then start there. Just increase the speed and/or incline a little each week. You will get your conditioning up quickly, and you may even be able to advance to higher intensity forms of cardio within a few weeks.

Also, keep your weightloss reasonable. Excluding the first week where water retention and glycogen stores are reduced significantly, try to keep weight loss to no more than 1% of your bodyweight each week. Good luck sir!

 

[Mudge]

I will do that. But, I distinctly remember from my wrestling coaches and from a teacher of a weighttraining class that I had taken, that he diet was more of a secondary thing.

That must be why they are teaching high school and not university level.

Diet is secondary? Wow, who did they pay to get their degree, thats a crock. Someone who takes in more calories than they burn is going to gain weight, period. Lots of people dont exercise who dont weigh 285 pounds, your problem is dietary.

Things like boxing require stamina, how do you get it? Keep doing what is difficult for you, i.e. hitting the bag, jumping rope etc