Kickstart Lifestyle Change

Question:


I'm a 21 year old (5'6" 11stone and 5 pound with 26.7% body fat female from the UK.

I have put on a lot of weight through comfort eating and a lack of exercise.

Enough is enough and I have joined the gym. I would really appreciate any help possible regarding suggestions of workout programs and diets that will kick start my change of lifestyle.

I only have a basic knowledge of workouts and also i have lost all sense of when to eat, how much and what to eat.

Please help!


Answered by:
Dan Tatro, NSCA-CPT

Dan Tatro Online Personal Training

Dan Tatro NSCA CPT

 

EXERCISE

For Starters you Should begin Exercising 6 days a Week

I suggest resistance training (lifting weights) 3 times a week and cardio 6 days a week.

Depending on your schedule you could do something similar to this....

 

WEEK 1

MONDAY - CHEST , SHOULDERS , TRICEPS, CARDIO

TUESDAY - CARDIO , CORE/ABS

WEDNESDAY - LEGS , BACK , BICEPS,CARDIO

THURSDAY - CARDIO , CORE / ABS

FRIDAY - CHEST , SHOULDERS , TRICEPS,CARDIO

SATURDAY - CARDIO, CORE/ABS

 

WEEK 2

MONDAY - LEGS , BACK, BICEPS, CARDIO

TUESDAY - CARDIO, CORE / ABS

WEDNESDAY - CHEST, SHOULDERS, TRICEPS, CARDIO

THURSDAY - CARDIO, CORE/ ABS

FRIDAY - LEGS BACK BICEPS,CARDIO

SATURDAY - CARDIO . CORE / ABS

WEEK 3 - same as week 1

WEEK 4 - same as week 2

WEEK 5 - same as week 3,1

WEEK 6 - same as week 4,2

WEEK 7 - entirely new exercise routine

RPE Chart

Download Chart in PDF

You should pick 2 exercises for each body part. You should do 3 sets for each exercise and you should do 15 reps for each set.

As far as cardio goes, you need to think in terms of progression. The rating of perceived exertion scale is helpful.

We will assume a 1-10 scale where as 1 is WAY TOO EASY and 10 is YOUR MAXIMUM effort. For week one , we should go at a level 5 on the RPE scale and go for 25 mins.

Week two we can go to a 6, and weeks 3-6 go at level 7. Please note : Your level "7" is different than someone else's level "7" 

The first few weeks we do not want go overboard, but if you have symptoms that include but are not limited to - chest pains, unusual shortness of breath, dizziness, feeling of faintness, you must STOP IMMEDIATELY and check with your doctor before you return to exercise.

The big picture is weeks 1-6 are a good starting point for you to get back into a routine. As you progress, we can alter different aspects of your routine to challenge yourself more and more.

As far as nutritional "GUIDANCE" goes, here are some things you might want to try, however I am not a registered dietitian or a nutritionist. For professional assistance in this area please contact a local nutritionist to help you in this area. As a trainer, I have some basic rules that I have followed that have worked well for me and some of my clients....

Not knowing your health history I cannot tell you exactly what will work for you, but here is a sample of what has been successful to myself and some of my clients.....

NUTRITION

5 -6 MEALS/DAY.  SERVING SIZES ARE EQUAL TO SIZE OF PALM AND EACH MEAL WE NEED TO COMBINE PROTEIN WITH CARBOHYDRATE.  2-3 MEALS ADD A VEGETABLE IN. 

 

EX.  Eat at 8:00, 11:00, 3:00, 6:00, 8:30  (EVERY 2-3 HOURS) - try not to eat past 9 pm.

 

NOTES:

-Try and limit drinking alcohol to one night a week.

-Once a week have a "CHEAT MEAL"  - but be sure to drink extra water that day (100 -120 oz.)

-Limit table salt.  You don't really need any additional on food. 

-Cut down on hunger.  Drink 10 oz. water 5 mins before you eat meal, and 10 oz. following a meal

-Try to limit food especially carbohydrates after 9:00 PM 

SHOPPING LIST

 


CARBOHYDRATE LIST

Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

 

 

VEGETABLES

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

 

 

VEGETABLES

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

 

 

PROTEIN LIST

Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat

 

VEGETARIAN PROTEIN

Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

 

CARBOHYDRATE LIST

Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

 

FAT LIST

Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

 

FATS TO AVOID

Butter , Fried foods, Mayonnaise, Sweets, Whole-fat dairy products

 

Also Checkout this Helpful Information on Ask The Trainer

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