Training plan

Question
Hi Phil I was wandering if you could help me out with something. Im trying
to get back into shape and lose about 50 lbs. When I got out of the army I
go of myself and gained 50 lbs I really need to lose it now due to health
reasons. I'm broke and when ever I try to research it online and come
across a good workout plan I find out I have to pay for it. If you could give
me a good workout and diet plan which would help me slim down again I
would really appreciate it. I just cant seem to shed off all the weight I
gained. Thanks again!  

Answer
Weston-

No I cant do that and dont know any coach who would. This is our job how we make our living. Would you have joined the army and done that job for free, or how would you feel if I came to you know and asked you to do your current job for me for free? Thats not what this service is for for me to make a personalized plan for you free of charge its to answer direct questions you have on a problem your having with fitness or nutrition not to architect a plan from start to finish free of charge.

Ill give you some simple advice that you can follow.

You need to find an activity, training you like for years you stayed in shape by doing what you were told to, now you dont have that you need to find soemthing you enjoy. I suggest finding a sport or activity.

You need to get a firm relationship in training with resistance training as the base and cardio as the after thought.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to get that lean, tight, strong, muscular and athletic look you desire.

Train like an athlete, seek performance not pain. Pain is not an indicator of a good workout, progress is. Pain happens, it should not be a goal of training. It's better to make progress and have NO pain.  Aim not to go to failure. failure happens don't seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress, make something that was hard easy. Start slow, even deep body weight squats and work up. Learn proper form.

I would stay in the 1-5 rep range for 3-10 sets, crisp and fast concentrics, a nice controlled eccentric, focusing on performance over pain. If you perform better you by default will look better.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 3 days a week and tack on some anaerobic type of cardio like sprinting sessions, swimming intervals, dragging things, carrying things, playing tennis, football, basketball racquetball, a few times a week, or other brief HIIT like work.  You have NO need to run long distances to burn fat. One thing I have found very effective is simple walking as well first thing in the morning before breakfast and any time you want a relaxing walk. the fuel will be 100% fat and not inhibit your later gym work if kept low intensity.

You need to base your food choices on real healthy foods and away from processed junk. base your intake first on protein and fats the two foods we must have to live a healthy life and get lean. They are also the food that keep you full. Then tack on some carbs in the form of whole green veggies and some fruit, but the fats and protien should be the base. Stay away from the processed junk and grains and sugars like bagels, breads, pasta, rice, sugar, potato, crackers and cereals etc.. get snacks of healthy nuts and fruits, meats, oils, and eggs. Things you are meant to eat.

For my clients and athletes the protein and fats are ALWAYS the same as these are again the foods we must intake to be healthy, happy and have a lean athletic body. What changes is the carb intake to meet the individuals goals and activity level, to lose, gain or maintain weight.

A calorie is NOT a calorie.

Phil Stevens

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