Help with programme please.

[Loopyleesa]

After a year of giving up horse riding, I decided I needed to get fit again and joined a gym.

I had an induction and she started me off doing

5 mins rowing
15 mins cross trainer
15 mins cycling
2 x 15 reps abdominal Crunch (27kgs)
2 15 reps chest press (17.5kgs)
2 x15 reps wide grip pull down (27.5kg)
2 x 15 reps seated leg press (32.5kg)

I do this 3 times a week and in between I do 20-40 lengths of steady swimming and 45 mins water aerobics.

I am finding this all relatively easy after 3 weeks so looking to up it a bit. I can't see my PA until 2nd Aug so I'm asking anyone that knows what to recommend.
I'm after more fat burning than muscle building.
Is it worth adding another set of reps on each, uping the weight or adding another machine or 2?
Any advice greatly appreciated

ETA This Sunday I did an hour of circuit training, which has left me quite sore today but hoping to do that once a week too!

Edited by Loopyleesa on Monday 18th July 18:12

[kentmotorcompany]

Loopyleesa said:

After a year of giving up horse riding, I decided I needed to get fit again and joined a gym.

I had an induction and she started me off doing

5 mins rowing
15 mins cross trainer
15 mins cycling
2 x 15 reps abdominal Crunch (27kgs)
2 15 reps chest press (17.5kgs)
2 x15 reps wide grip pull down (27.5kg)
2 x 15 reps seated leg press (32.5kg)

I do this 3 times a week and in between I do 20-40 lengths of steady swimming and 45 mins water aerobics.

I am finding this all relatively easy after 3 weeks so looking to up it a bit. I can't see my PA until 2nd Aug so I'm asking anyone that knows what to recommend.
I'm after more fat burning than muscle building.
Is it worth adding another set of reps on each, uping the weight or adding another machine or 2?
Any advice greatly appreciated

ETA This Sunday I did an hour of circuit training, which has left me quite sore today but hoping to do that once a week too!

Edited by Loopyleesa on Monday 18th July 18:12

Depends what your goal is?
If as you say getting fit is your main objective I would say just push yourself when doing the cardio stuff.

I.E. When Swimming, once warmed up after a couple of lengths really go for it for about 2/3 lengths or until you really feel you need to stop, then slow down, but not to a steady pace so you recover again, keep going as fast you can manage, you should be really struggling by the end. Your swim will be much harder, and you will get more from it. If you do this a few times in row, you will quickly find you will be able to swim 5/6 lengths at full speed, and so on.

Same with all your cardio exercises, instead of conserving energy so you can easily do the whole thing, push yourself from the start (once warmed up) and make the whole exercise more difficult.

Another way is to vary the pace throughout, Fast(for as long as you can) Slow steady pace to recover for a while, then fast again.

Much easier when you have a PT pushing you on.

While you are at it, add a bit of weight to your resistance exercises if you feel comfortable with it, it wont make you massive overnight.

Edited by kentmotorcompany on Monday 18th July 21:45

[Loopyleesa]

Thanks, makes sense.

My goal is to lose about 7-10 pounds and generally tone up.

I will add 2.5/5kg to each machine too.

[Gnits]

Do gymnastics.
Not much comes close to that.

[Liquid Tuna]

What's your diet look like? If you're looking to lose fat you need to have your diet nailed as well. Post up a typical day (be truthful now lol).

[Loopyleesa]

Gymnastics Not for me I'm afraid, I have two disadvantages (if you can call it that) that most gymnasts don't have

My diet is pretty good lately.
Early morning, cornflakes with semi skimmed milk
mid morning, fruit
lunch, maybe a salad, mostly nothing
mid afternoon, fruit
dinner, salad with chicken/quiche/ boiled pots or fresh pasta or grilled fish

evenings which I have a sneaky feeling is my problem, a few vodkas and diet pepsi.

I have been on this diet for 3 weeks since I started gym.

I have lost about 4 pounds so far and my body is slowly starting to look better

Also if I'm aching from working out extra hard is it ok to carry on next day, say with swimming.?

Thanks in advance.

[kentmotorcompany]

Loopyleesa said:

Also if I'm aching from working out extra hard is it ok to carry on next day, say with swimming.?

Thanks in advance.

Yes, if you want to train the following day its good to do something different. The aching will become less in the not too distant future.

Also your diet seems like you might be restricting yourself too much? Are you comfortable on it, and not craving food later in the day/evening?
Don't starve yourself whatever you do, you will only end up cheating later on. So long as you are eating good clean food you will be ok.

[Loopyleesa]

kentmotorcompany said:

Loopyleesa said:

Also if I'm aching from working out extra hard is it ok to carry on next day, say with swimming.?

Thanks in advance.

Yes, if you want to train the following day its good to do something different. The aching will become less in the not too distant future.

Also your diet seems like you might be restricting yourself too much? Are you comfortable on it, and not craving food later in the day/evening?
Don't starve yourself whatever you do, you will only end up cheating later on. So long as you are eating good clean food you will be ok.

I'm seem to be doing really well, if I get a bit peckish in the evening then I'll have some light Phildelphia (sp) on ryvita