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I am a big guy, I was 6 feet 2 and weighed 110 KG when I decided to get into better shape. I have had a fear of Gym and never went to one till now. I started doing weight lifting 4 days a week and cardio twice a week. I divided my Gym workout into Upper & Lower body workouts and also started to eat healthy high protein low carb diet.

The first 2 months I got very good results and lost 6 KG but then after that I have stalled and nothing I try seems to be working. I consume less than 1800 calories per day and keep my carb intake to less than 150 grams. Still for the past 2.5 months I haven't seen any change in my measurements or in the weight. The problem is that now when I train in gym some of my body parts don't feel the heat. When I try to do chest press with 15 KG dumbbells, I feel I am not lifting enough weight, but I cannot go above 15 KG because my arms are not strong enough to support that weight. I need advise from someone who has been down the same road on what I am doing wrong and how to get out of the mental frustration state where I feel I am putting a lot of effort but it's not paying off.

I have been doing moderate cardio. I run for 30 minutes at a speed of 7.5 twice a week. HIIT is something I just cannot do in my current bad shape. Would really like to hear an advice from you guys.

John
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Afraz Ali
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  • Seeing comments like "I cannot do X" indicates you also have an attitude problem towards exercise. – John Aug 10 '16 at 08:50
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    I think I mentioned that my problem is my arms do not support more weight. I don't see how you can say it's attitude problem? You could have said just focus on making your arms more stronger first, that would have made more sense to me. – Afraz Ali Aug 10 '16 at 09:03
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    I think maybe he referred to "HIIT is something I just cannot do in my current bad shape". HIIT doesn't point to any fixed tempo you need to uphold. An intense interval is whatever tempo is intense for you, and that means that it's something you can do. – Alec Aug 10 '16 at 09:32
  • correct @Alec, I also find it impossible to believe that you could knock out a few sets of 8 reps of chest press with 15kg but cannot move up 1 dumbbell size and hit any reps at all. – John Aug 10 '16 at 10:53
  • @JJosaur I think I didn't explain in detail. What I mean by not going up is from 15 KG to 17.5 KG and with this weight I cannot complete 1 set of 8 proper reps. – Afraz Ali Aug 10 '16 at 12:14
  • All beginners should be doing linear programming. When I started I could barely do 1 rep at 50kg bench, yesterday I hit 3 reps at 77.5kg. I did that by upping the weight every time I could successfully complete all the reps in my sets for an exercise, read up on linear programming. http://people.brunel.ac.uk/~mastjjb/jeb/or/morelp.html – John Aug 10 '16 at 12:23
  • You can change up how you use the weights. Example - let's say I can't do more than 60 lbs of barbell curls because of reasons like you said, but I can seemingly do 60 lbs without too much effort and am not progressing. I could do 25 lb dumbells in each hand - high speed, 15 reps each side, then immediately grab 50 lb barbell and do "negative" curls, contract/up on a one count, lower the weight on a four count, until exhaustion sets in. There are ways to vary your routine to overload the muscles. Also, if shoulders, arms or stabilizers are a limiting factor, work on improving those. – PoloHoleSet Aug 11 '16 at 18:38

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