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circuit training and workout sched for a fat guy?

mcjackson

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What's goin on people?

7 years ago I played on my city and national youth football clubs...at 18 I was 6'1, 180, really active etc etc, great shape. I got injured (twice), went to college, continued a sedentary professional lifestyle afterward, and ate incredibly stupidly...now I'm 6'1, 215 lb, with 28% bodyfat (got measured today, shocked/depressed me big time). I developed a huuuge potbelly a couple years ago, and this year manboobs started to show up. It's real cool..

I'm changing everything around..the diet I think I understand and can handle. Avoid complex carbs, eat lots of protein, cut out sugar and junk/fast food, eat lots of small meals...pretty much right?

The workout is a little trickier. The only type of gym-exercise I'm familiar with is traditional daily splits, working out different groups of muscles on different days (i.e. MON: triceps/shoulders TUE: chest/biceps etc)...I'm sure there's a proper term for it, but I don't know it. One of my friends suggested circuit training...which sounds cool, but I don't know how to put together an appropriate program. Can someone suggest something or show me a website where they do this for free? I have no desire to get any bigger, I just wanna lose the belly, tone up and all that. I can't run on the treadmill for long cuz of 2 mangled knees..I can bike for longer, but it doesn't seem to do as much.

Long story short - does circuit training sound like the right general idea (in addition to better lifestyle and all that)? Is there another form of exercise program I'm not familiar with that would be better? How many times a week should I go? Should I go hardcore and do 2-a-days (lift in the morning, run/bike/cardio in the evening)?

Just looking for some general advice...I'd appreciate any suggestions. Thanks guys
 

Eason

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circuit training will do you good, keep the HR up.
 

rjmaiorano

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Your body will tell you when your doing too much, until then, push the envelope. My guess is that as a former high level athlete you know how to train properly. Circuit training is a good option and is not boring.

Have you ever considered rowing.
 

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