Fat Noob

[craigd]

Hi Guys,

Another fat noob, been lurking about for ages and finally gonna start 5x5 on 1/12/08. I've had a sedentry lifestyle for a number of years and now have the belly to show it. Benn at the gym for a bout a month but 30% BF and high blood pressure led to me being advised to avoid movements where I support weight above my heart. Got the blood pressure sorted out and waiting last check at end of the month and if all's good I'll be ready to start.

Have to say even on a fairly basic fully body with machines I feel a lot better and have really been enjoying it. One of the best things I've discovered over previous attempts I've made is that I now go to the gym in my lunch break mon/wed/fri which makes it much easier. The downside is the only gym I can get to doesn't have a squat rack (can hear the groans already). I know it's been covered but I really think I'm gonna go with the smith machine for squats is there anything I should supplement in to make up for the lateral balance this provides or should I judt go for it. Unless there is a genuine damaghing reason not to use one (I've seen Anderson Silva training on one and he's strong enough I ain't telling him he's wrong). Eventually I will join a gym which has all the gear I need but at the moment it is a lot easier getting the routine of exercising when I can fit it in to my day. Once I start getting the results I want to see it'll seem less of a sacrifice going somewhere a biot further out in the evenings (I think).

So far I'm also struggling to fit in cardio on the end of sessions from a time aspect. If I'm adding cardio at another time what would be best. Morning before workout, evening after workout or rest day?

Main reason for the focus is I'm getting married in July, I don't expect to shred down and lose 20% bodyfat in this time but would like to slim out the waist and build up my chest and arms to fill me out on the beach pics. i was thinking of doing 12 weeks on 5x5 then 6 weeks on a higher rep routine to try and stimulate growth then go back to 5x5 until it stops being effective. Would this be worthwhile?

Anyway thanks for any advice you can give, I'm really looking forward to getting a worklog and the spreadsheet started as I set out to acheive my strength goals.

[Cleave]

Welcome to the community Noob!

#1 DO NOT DO SQUATS IN THE SMITH MACHINE! The Smith machine forces an unnatural movement on your back and spine that can be damaging. As an overweight dude you probably have some of the same challenges I have that include a weak core and poor mobility. The Smith will not help this.

Do squats with dumbbells or use an oly bar that you lift from the floor. Remember, you should be starting with an empty bar anyway so it will be a little while before you can't do it on your own and really need a squat rack or power rack. Focus on your form and doing it right. You will benefit in the long run.

As far as cardio.....lots of theories there. Get it in when you can. You definitley need to include some cardio to lose weight. Can you get it in in the am before work. Many believe that early morning cardio on an empty stomach helps promote greater weight loss.

Congratulations on making the decison to change your life and welcome.


Cleave

[Cleave]

Welcome to the community Noob!

#1 DO NOT DO SQUATS IN THE SMITH MACHINE! The Smith machine forces an unnatural movement on your back and spine that can be damaging. As an overweight dude you probably have some of the same challenges I have that include a weak core and poor mobility. The Smith will not help this.

Do squats with dumbbells or use an oly bar that you lift from the floor. Remember, you should be starting with an empty bar anyway so it will be a little while before you can't do it on your own and really need a squat rack or power rack. Focus on your form and doing it right. You will benefit in the long run.

As far as cardio.....lots of theories there. Get it in when you can. You definitley need to include some cardio to lose weight. Can you get it in in the am before work. Many believe that early morning cardio on an empty stomach helps promote greater weight loss.

Congratulations on making the decison to change your life and welcome.


Cleave