I have a weak chest and a beer belly :mjcry:

[Thatrogueassdiaz]

I've wanted to lose weight for good for years now and just can't do it. It's mainly because I get overwhelmed in the gym and don't really know what to do. I've never really lifted. I can't bench press for shyt. I don't even have a gym membership now but we have a gym at my apartment. I'm tired of being ashamed of my beer belly.

From just reading a thread or 2 on here it seems I should focus on losing weight first. I'm 205lbs at 5'10, so I'm around 35 pounds overweight. I've read that on here in order to lose weight I should do cardio. Is that true? If so, how much cardio?

I don't think my gym has a bench press or squat machine. So it is probably best to get a gym membership soon. Either way, should I focus on doing squats and deadlifts as well?

Just tired of having thin legs but fat stomach.

 

[Remote]

The most important thing is that you start and remain consistent.

The hardest part is being consistent. Going to the gym even when you don’t feel like going. You really have to treat it like it’s part of your day. Like brushing your teeth. Otherwise any gains will be lost.

The idea that you should focus on cardio rather than weight training is…misguided in my opinion.

Study after study has shown that people who lift weights AND do cardio lose more fat than people who ONLY do cardio.

As far as lifting weight, it is very important that you forget about the plates on the bar and focus on working the muscle in the exercise. It’s not about lifting weight. It’s about contracting muscles. So form is very important.

There is a lot to discuss here but one last thing I’d say is, you gotta forget about counting reps. In my opinion it’s bullshyt. At least they way people think about them.

People go online and see some website telling them “do Y-exercise at 10-12 reps for 4 sets”. Dude. The reps don’t mean shyt. There is nothing magical about any rep count if you aren’t giving the proper effort. When people say do 10 reps, that means you should be struggling like a motherfukker on that 10th rep. I’m not saying EVERY set needs to be to failure. But most people do 10 reps when they could realistically push out like 18 reps if they made an effort. So do the reps until you almost can’t anymore (provided it’s safe to do so). And if you’re seeing you easily did 15+ reps, bump up the weight.

And regarding bench press, make sure your chest is out. People lay flat and the shoulders do most of the lifting. That’s bad.

Good luck.

 

[The ADD]

I've wanted to lose weight for good for years now and just can't do it. It's mainly because I get overwhelmed in the gym and don't really know what to do. I've never really lifted. I can't bench press for shyt. I don't even have a gym membership now but we have a gym at my apartment. I'm tired of being ashamed of my beer belly.

From just reading a thread or 2 on here it seems I should focus on losing weight first. I'm 205lbs at 5'10, so I'm around 35 pounds overweight. I've read that on here in order to lose weight I should do cardio. Is that true? If so, how much cardio?

I don't think my gym has a bench press or squat machine. So it is probably best to get a gym membership soon. Either way, should I focus on doing squats and deadlifts as well?

Just tired of having thin legs but fat stomach.

First and foremost you need to get your diet/nutrition, etc. in check. You will primarily lose weight in that platform. Exercise will be be beneficial too your overall health and potentially how you want to look but if you don’t get your diet correct it won’t matter.

All of this isn’t terribly complicated, we make it that way but it isn’t. I say to say you need to dive into it and learn as much as possible. This forum or articles can and will help but ultimately you know what you are capable and willing to do so we can only be so much help.

 

[The ADD]

The most important thing is that you start and remain consistent.

The hardest part is being consistent. Going to the gym even when you don’t feel like going. You really have to treat it like it’s part of your day. Like brushing your teeth. Otherwise any gains will be lost.

The idea that you should focus on cardio rather than weight training is…misguided in my opinion.

Study after study has shown that people who lift weights AND do cardio lose more fat than people who ONLY do cardio.

As far as lifting weight, it is very important that you forget about the plates on the bar and focus on working the muscle in the exercise. It’s not about lifting weight. It’s about contracting muscles. So form is very important.

There is a lot to discuss here but one last thing I’d say is, you gotta forget about counting reps. In my opinion it’s bullshyt. At least they way people think about them.

People go online and see some website telling them “do Y-exercise at 10-12 reps for 4 sets”. Dude. The reps don’t mean shyt. There is nothing magical about any rep count if you aren’t giving the proper effort. When people say do 10 reps, that means you should be struggling like a motherfukker on that 10th rep. I’m not saying EVERY set needs to be to failure. But most people do 10 reps when they could realistically push out like 18 reps if they made an effort. So do the reps until you almost can’t anymore (provided it’s safe to do so). And if you’re seeing you easily did 15+ reps, bump up the weight.

And regarding bench press, make sure your chest is out. People lay flat and the shoulders do most of the lifting. That’s bad.

Good luck.

Rep scheme definitely matters relative to goal. If you are trying to build muscle or retain or build strength it then rep schemes 15 and above generally run counter to that goal.

 

[ThaBronxBully]

Follow The Couch To 5K Program And Thank Me Later

It Gradually Takes You From Walking To Literally Running 3 Miles

It Builds Your Endurance, Doesnt Just Toss You Out There And Expects You To Run A Mile

And It’s Only 3 Times A Week

Look Into It

If You Eat Well You’ll Drop Weight Fast

Avoid Sugar As Much As Possible, Drop All Liquid Calories

 

[Remote]

Rep scheme definitely matters relative to goal. If you are trying to build muscle or retain or build strength it then rep schemes 15 and above generally run counter to that goal.

For people who train.

most people aren’t training.
They are in the gym lifting a weight 10-12 or 15 or how ever many times and the form is bad and maybe 2 reps have any real effort and 0 of the reps are at a level that actually breaks down the muscle.

You remember that old story about someone asking Muhammad Ali how many sit ups he can do and he says he doesn’t know…he only counts when it starts hurting…??

Most people at the gym don’t even get to the “it’s hurting” point.

 

[The ADD]

For people who train.

most people aren’t training.
They are in the gym lifting a weight 10-12 or 15 or how ever many times and the form is bad and maybe 2 reps have any real effort and 0 of the reps are at a level that actually breaks down the muscle.

You remember that old story about someone asking Muhammad Ali how many sit ups he can do and he says he doesn’t know…he only counts when it starts hurting…??

Most people at the gym don’t even get to the “it’s hurting” point.

Sure but I would imagine the best advice is point someone towards the optimal way train. If it’s do more of what you are doing because they aren’t working towards a goal then yeah I guess.

 

[Ya Sinning Mane]

Weak chest ass nikka

 

[bucks3115]

First and foremost you need to get your diet/nutrition, etc. in check. You will primarily lose weight in that platform. Exercise will be be beneficial too your overall health and potentially how you want to look but if you don’t get your diet correct it won’t matter.

All of this isn’t terribly complicated, we make it that way but it isn’t. I say to say you need to dive into it and learn as much as possible. This forum or articles can and will help but ultimately you know what you are capable and willing to do so we can only be so much help.

i cant gain weight due to stress
i tried to work out , my arm getting big very quick but my chest not so much

and i got thin legs (genetic)
im 6 feet and 85 kg

 

[The ADD]

i cant gain weight due to stress
i tried to work out , my arm getting big very quick but my chest not so much

and i got thin legs (genetic)
im 6 feet and 85 kg

What is your goal. What do you want to accomplish?

 

[xXMASHERXx]

i cant gain weight due to stress
i tried to work out , my arm getting big very quick but my chest not so much

and i got thin legs (genetic)
im 6 feet and 85 kg

First, get out of the "I can't mindset". You can if you really want to. Second, like @The ADD said, what is your goal?

 

[bucks3115]

First, get out of the "I can't mindset". You can if you really want to. Second, like @The ADD said, what is your goal?

gain more weight

get a bigger chest

 

[bucks3115]

What is your goal. What do you want to accomplish?

gaining weight
get bigger chest

and big calves

 

[The ADD]

gaining weight
get bigger chest

and big calves

Not sure how stress is preventing you from gaining weight but whatever is causing it needs to be eliminated or decreased.

Gaining weight and bigger chest is kind of vague but I generally get what you mean. Ultimately if your want to add muscle mass you gotta eat, sleep and rest. Within that you have determine what you really have capacity to do. Some people are fine kind of generally training and are satisfied with incremental gains that can come from being more consistent lifting and eating. Other people want to me a bigger transformation which requires more time and diligence. There isn’t a right or wrong answer but coming to a conclusion there will point you to next steps.

 

[xXMASHERXx]

gain more weight

get a bigger chest

Jist realized you're not OP. You should probably make a new thread or post in the sticky.

@Thatrogueassdiaz you don't have to workout to lose weight. Fixing you diet and adding 30 minutes of walking to your day will help you with that. If you want to build some muscle(and get rid of the excess fat) lifting will help you with that. Look up Starting Strength and use that to guide you to getting started. If you have any questions, feel free to ask. This section has tons of knowledgeable people.