Hi ,
My name is omar , i was serverly obese but after hard work (cardio and diet for 2 years).i’am stuck with my love handles and i’ll need an advice about wich workout routine i’ll have to do at this step.
Now , i’am 166 cm with 72 kg and i think 17 % body fat and in gym i’ve done only running , spinning and some abs ( a little).
This one was fun
There are a ton of programs you can do at this stage. Here’s a few that have been around for a while and have proven themselves to be effective:
Starting Strength (this is probably the best if you have never lifted before)
Madcow Intermediate
Texas Method
5/3/1
West Side for Skinny Bastards
Before you can pick a porgram, you need defined goals, both long term ( 5yr and 10yr) and shot term ( 6mth and 12mth) The pick a program, and diet ( life style) that will best serve your goals. 2cents
I agree with Chris87 - if I could start over, I would have run Starting Strength for a long time to build a foundation of strength. Once that ran it course (and it could take a year, two, more depending on progress and goals), I’d reevaluate my goals and look for a new challenge.
Instead, I flitted back and forth between various bodypart split routines not really going anywhere for a couple years before settling into 5/3/1, which I have been running in various forms for the past few years with good overall results. I think I would have benefitted from Starting Strength in the beginning.
[quote]AnytimeJake wrote:
Before you can pick a porgram, you need defined goals, both long term ( 5yr and 10yr) and shot term ( 6mth and 12mth) The pick a program, and diet ( life style) that will best serve your goals. 2cents[/quote]
I think some concrete goal-setting is definitely a good first step.
You’ve stuck with your fat loss plan for two years, which is good, but it seems like you did it without any weight training, which is bad.
Figure out some specific goals to give you direction for a while (you can drop the love handles in 3 or 4 months, but then what?), and then follow the best plan towards those goals.
Thanks a lot for your help , for weight lifting i asked 1 year ago after loosing some fat the coach in my gym and he said to put that aside until reach the normal weight ( now , i know he was wrong after doing my own resherarch :)).
Now i want to try a different approach ( Weight Lifting cardio eating normallly) , for goal , it’s simple , i’am not interested in beach body instead i’ll start to gain some muscle and specially get ride of love handles and addional fat on breast.
After , yes i’am agree with you chris , i ll have to think about long term project 
Chris and I agree on somthing, this can’t be a good sign. What program you do is less important than just getting to the gym consistantly, and putting effort in consistantly, as well as eating properly consistantly, see the pattern.
When I work with people trying to loose weight, and build muscle, I try to design a simple routine, that is set-up in such a way, that they can compete with them selves every time they’re in the gym. EDT works really well for this, a simple circuit, or any combination of lifting and cardio, where you can count reps, and/or time yourslf. I’ve also found body weight exercises, where your moving your own body up, and down through space, more productive than moving a bar. This may sound stupid, but I have a theory that your body can tell your lifting it regularly, and will drop weight quicker, to lighten the load, and try to make the workout easier. Sounds funny, but I’ve seen this work wonder’s over and over.
Again it comes down to goals ‘’ defined goals’’ if your after a 6 pac, and a lean athletic look, then body weight, and cardio circuits work well. If your goals are stregth, and muscle size, than a 5x5 type program will work well ( I like the ‘‘strong lifts’’ sight for this) Only you know what your goals are, and the more defined you can make your goals, the better chance you have of reaching them. Goodluck OP
Thanks Jake for the advice , that’s the way i was thinking these days .
The only mistake i made was to focus on losing weight than building my body ( mistake made for 2 years ) , that’s why i want to join this forum , to learn more about the proper way to train your body .
For Cardio and lifting circuits , what do you suggest for a newbie like me .
For goals , well i was always obese but i don’t intend to have a beach body neither have 6 pacsbut only become healthier and why not in the future lean atheltic body ( i try to be realistic after all)
Good luck for you too and rethanks.
If your goal is mainly weight loss, and a slim toned ( hate that word) build, this is where I like putting clients on Body weight circuits.
So if you can pick 3-6 body weight moves, and mix this with a cardio machine for a set distance, put it all togather in one circuit, then do the circuit, say 5 times. Time yourself, and work hard at beating this time next time your in the gym. I’ve witnessed lots of sucess with this type of program for the goals you listed.
Here’s my favorite, but you can play around with different cardio machines, and different exercises, to keep it fun
1/2 mile on eliptycal—20 goblt squats–20 astst dips----20astst pull ups—20 KB swings, rest repeat 5 times, including the eliptycal each time through the crcuit ! Record how long it takes to complete 5 circuits.
I have all kinds of variations on this, but this is a good example. For weight loss I like my clients to try and do this every other day. Over time you should be able to get this down around 30 min, but the first couple times don’t rush, just get used to doing it, and learning the lifts.
Also, if you still want to lift weights, you could pick 1-2 moves before you do the circuit, like bench or squat for your 5x5 or whatever, but then end with the circuit. I can promise you if you put cosistant effort into the above circuit, in 3mths you won’t lok like the same person. You need to wake your body up, and walking endlessly on a tread mill won’t do it. A circuit will speed up yopur metabolisim, build muscle, and burn calories. Good luck
You should get a medical by a Dr, before you start any fitness program, also depending what kind of shape your in, you may want to just start with 2-3 laps through the above circuit, and work your way up to 5. I have no idea how fit you are, but this is a grueling workout, that will bring results, but please don’t kill yourself
[quote]AnytimeJake wrote:
Chris and I agree on somthing, this can’t be a good sign.[/quote]
Ha, that’s okay, I think we’re about to disagree. 
Given that Omar’s gone two years without touching a weight or trying to actually build muscle, I think it’d be more appropriate to make weight training the focus of his exercise plan ASAP. That bodyweight circuit does look pretty killer, but I think some “regular” lifting, combined with a cardio or circuit finisher (and of course a dialed-in diet) would be more the way to go.
Omar, take a look at one of these programs and see if one perks your interest:
But really, diff’rent strokes for diff’rent folks.
haha, I knew it couldn’t last, anyway your in good hands OP, like always, I probably didn’t read your intial post to closely, and took it that you were well over weight, and looking to shed fat. I tend to work with opposite ends of the spectrum, but not much in the middle, either collage level athlete’s, or competely lazy over weight couch potato’s, and it sounds like your neither. Chris is all about middle of the road training so I’m sure he’s got ya covered.
Still comes down to goal setting and consistancy, even in the middle, goodluck !
Thanks for all your replies!! Means alot.
I think ill try the 10 x 3 For Fat Loss waterburry method and see what happend (cross my fingers) .