In the past month I have begun my personal transformation. The last 3 1/2 years have taken a toll on my body, mainly due to dealing with wifey's battle with cancer. I reached a point where I said no more, and have begun taking care of myself. This includes changing my eating habits, eliminating all pop, and cardio workouts daily. This has lead to 16 pounds coming off, but I want to start lifting as well to tone. Here's where I'm at so far......Walk/run anywhere from 3-4 miles a day. Some of that is flat work on the track, but also mix in stadium steps, as well as road work with inclines and our cross country trail.

My question is this, how often should I lift vs the days I walk/run. I'm not looking to add bulk, but want to begin to tone what will be left over. Should I take a day off? On the weekends I will do 6-7 miles a day by walking/running twice a day.

I know the OC is full of pure studs, so please help a fat guy out!

Lift 2-3 days per week. Stick with compound movements (bench, squat, deadlift, overhead press, cleans, rows, etc) to hit multiple body parts. I'd keep the reps in the 6-8 range. I'd do this on two days. If you decide to take a third day, I'd make that a "fun" day and try to keep your overall "functional" fitness by making it a pushup/pullup/ab triset/circuit type of day.

If I might ask, how old are you? What are your overall goals/body type look? Are you going for a muscular/developed type look or more of a distance runner type look (lean/skinny)?

http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738

first thing you need to do is start drinking soda again. for reals.

derek bomar;1194834 wrote:first thing you need to do is start drinking soda again. for reals.

This made me Lulz........Diet Coke sales with drop dramatically!

I do weight work three times a week, separating the muscle groups out:
Sunday: Legs & Abs, Tuesday: Chest & Back, Thursday: Shoulders & Arms

I do cardio four times a week on Monday, Wednesday, Thursday & Friday with two HIITs, a swim and either a run or bike.

ccrunner609;1194947 wrote:You only do a muscle group once a week? Might as well do whole body 2 times a week and get better results.

Nah, I think it works just fine.

i just ate McDonalds, however...i need to drop some fat and I'm about to take action. CCRunner, post your workout that you offered as long as it's legal.

Diet is more important than working out. People are clueless on diet.

Diet isn't all that complicated either. Fruits, veggies, meat, eggs, whole grains. Stop buying processed junk at the store, don't drink pop. Don't eat McDonalds or any fast food.

sleeper;1195109 wrote:Diet is more important than working out. People are clueless on diet.

Both are important.

I Wear Pants;1195133 wrote:Both are important.

Yes, but not equally.

sleeper;1195135 wrote:Yes, but not equally.

Depends on the goal.

sleeper;1195109 wrote:Diet is more important than working out. People are clueless on diet.

Only if you're a lazy fat fuck

hoops23;1195140 wrote:Only if you're a lazy fat ****

I'm a lazy fatass

sleeper;1195109 wrote:Diet is more important than working out.

Not it's not. Hope this helps.

I hate to admit, but CC is probably right. For your goals something like P90x (intense everyday) or Crossfit type workouts 3x a week will probably work as well as anything.

I googled home crossfit workouts and this is the first link. These will kick your ass well enough. There are hundreds of websites with easy home workouts you can do. Just make sure you write down your times and reps for each workout so you can go back and see your improvement.

http://centraloregoncrossfit.typepad.com/typepad/free-home-workouts.html

1. Run 800 Meters (1/2 Mile) - 50 Push-Ups - 3 Rounds
   
2. Run 400 Meters (1/4 Mile) - 50 Pull-Ups - 3 Rounds
   
3. "Nicole": Run 400 Meters - Max Pull-Ups - 5 Rounds
   
4. Run 400 Meters - 50 Squats - 4 Rounds
   
5. "Murph": Run 1 Mile - 100 Pull-Ups - 200 Push-Ups - 300 Squats - Run 1 Mile
   
6. 30 Walking Lunges - 20 Pull-Ups - 400 M Run - 30 Box Jumps - 20 Dips - 400 M Run
   
7. 50 Dips - Run 400 M - 50 Push-Ups - Run 400 M - 50 Handstand Push-Ups - Run 400 M
   
8. "Tabata Bottom to Bottom" 20 Secs of Max Air Squats - 10 Seconds of Holding at Bottom - 8 Rounds for Reps
   
9. "Annie": Double-Unders - Sit-Ups: 50-40-30-20-10 of each
   
10. Pull-Ups - Dips: 50-40-30-20-10 of each
    
11. Weighted Pull-Ups: 7 Sets of 1 Rep for Max Weight
    
12. 100 Burpees
    
13. 400 Meter Walking Lunge
    

join a cross fit gym

derek bomar;1195158 wrote:join a cross fit gym

I think Mr. 300 has a better chance of helping Amish with chores than joining a cross fit gym.

Mr. 300, there are always farmers who need help baling hay in the summer too .

Diet is 95%. Sleeper is right, although skip the whole grains. In fact, someone starting out, I'd do absolutely no exercise outside of walking. Save it for when your body adjusts to the diet. Most people aren't metabolically able to handle a radical diet change and a ton of activity all at once.

ccrunner609;1195178 wrote:Walking is a waist of time. I hate when people talk about walking as exercise. WALKING MAKES NO PHYSIOLOGICAL CHANGES TO THE BODY.

You're full of shit.

ccrunner609;1195178 wrote:Walking is a waist of time. I hate when people talk about walking as exercise. WALKING MAKES NO PHYSIOLOGICAL CHANGES TO THE BODY.

I disagree, long walks 45+ minutes will burn fat better than someone's half assed 20 minute 2 mile run.

Also

Waste

Waist

Not the same thing.

OneBuckeye;1195181 wrote:I disagree, long walks 45+ minutes will burn fat better than someone's half assed 20 minute 2 mile run.

Also

Waste

Waist

Not the same thing.

Exactly

ccrunner609;1195184 wrote:oh please do explain?

Running for distance is a waste of time unless you're doing it for sport. All you're doing is unnecessarily beating the hell out of your joints. Not to mention that loads of unnecessary carbs you'll need to consume to "fuel" those precious workouts, which you'll never burn off giving you that lovely "distance runner look" (Ethoipian thin with the nice bloated wheat gut).

Depending on a persons' goals, they can get a VERY good physique from heavy weight training and walking or doing short, explosive sprints. Anything more than that, in the way of running, is a waste unless you're doing it for a competition.