Hello there, im new to all this, but i was looking to get rid of some body fat and add some muscle afterword, or work the 2 together. It is extremely hard for me to loser weight in my stomach for some reason, or i just dont workout properly. I am currently:
Weight : 190
Height : 6’1"
Body Fat : 16%
I do not know my max bench or anything anymore. i havent worked out in 6 months. I had a friend that just showed me the 10x3 for fat loss. wondering if this is a good workout? and what supplements i should take? I’m also on a low budget at the moment, so i cant spend to much. thanks for the help!
You don’t need any supplements (although they do help), bringing your diet in order should be first priority, after that getting a proper workout routine and following it through.
Those workout and fat loss routines are all very effective but as a newbie you should start slow. Build up a base of strength and endurance before starting on these relatively intense programs.
Get your diet straightened out right away and get active right away. Focus on large motions like squatting, deadlifts, upper body presses and pulls. A beginner program like Starting Strength will give you the foundations to tackle a program like the 10x3. Pick a cardio activity that you enjoy, running is popular so I’ll use that as an example. Start with a combination of walking a running for 20-30 minutes a day working up to an all out run (not a jog) for 2 miles. Your time should be close to 15 min or so. Once you are at that level you will have the endurance and work capacity to tackle the fat loss routines listed above. Stay away from long distance cardio as that only makes you hungry and can actually cause you to gain weight while losing muscle.
Bottom line, focus on diet and progressively increase your strength, endurance and work capacity until you are able to take part in the more intense programs.
i was thinkgin on toning down the 10x3 FFL program since i need to start at a base level, maybe doing a 60-65% of my 1RM. only because yesterday i tried to do the 75% and today… my legs. are like gumby. and the jump roping i will tone down to 6-7 min instead of 10. then after awhile ill beef the workout plan.
all in all, im not really that into knowing what is healthy for what i want to do. i got some fish oils, and i still have my muscle milk. so plan on doing that every day. we will see what happens in a week or 2 :-\
[quote]enjoiyourfate wrote:
i was thinkgin on toning down the 10x3 FFL program since i need to start at a base level, maybe doing a 60-65% of my 1RM. only because yesterday i tried to do the 75% and today… my legs. are like gumby. and the jump roping i will tone down to 6-7 min instead of 10. then after awhile ill beef the workout plan. all in all, im not really that into knowing what is healthy for what i want to do. i got some fish oils, and i still have my muscle milk. so plan on doing that every day. we will see what happens in a week or 2 :-[/quote]
Your legs are supposed to feel like gumby. I’m having trouble standing up today after a CW work out yesterday–it’s a great feeling.
Just do the program as written. It’s has such a high intensity (weight closer to your 1RM) to preserve muscle mass while cutting down BF. Besides that, the more you adapt to the program, the more your work capacity will increase–then it will “feel” easier.
[quote]enjoiyourfate wrote:
was wondering, whats good for sore muscles? cause it seems to always hurt the worst the 2nd day. and i really hate that feeling lol.[/quote]
I find light stretching and body weight exercises for the sore muscles to be the best to tone down the soreness. I.E. If your legs are sore, doing body weight squats or going for a walk. If your chest is sore, do some push-ups, etc and so forth.
Like everyone said, the more you workout, the less sore you will become. Eventually, you might even miss being sore sometimes! Although you don’t have to be sore to stimulate hypertrophy and strength gains, being sore is one of the indicators that you have caused enough damage to the muscle to make it grow. Personally, when I bang out a leg workout that makes it tough to walk the next day, I feel a sense of accomplishment.