Back to the gym!
Discussion
I've just joined up at the local (very, ie 3 mins walk away), and intend on shaping up and slimming down.
Currently 88kg and at 5'9" a bit of a fatty! The gym is quite small with a small range of equipment, so i'm intending on focussing on cardio mainly.
10min treadmill to warm up, quickish walk, with the gradient climbing every 30 secs.
1000m rowing machine on setting 8/10.
20min on bike on various diffrent programs.
20min on a cross trainer on various programs.
10m treadmill to warm down.
Doesn't sound like much, but i'm doing this 5 times a week. Once i've lost a bit of weight and fat, i'll look into doing some resistance and free weights work.
Any thoughts and suggestions on my program?
Currently 88kg and at 5'9" a bit of a fatty! The gym is quite small with a small range of equipment, so i'm intending on focussing on cardio mainly.
10min treadmill to warm up, quickish walk, with the gradient climbing every 30 secs.
1000m rowing machine on setting 8/10.
20min on bike on various diffrent programs.
20min on a cross trainer on various programs.
10m treadmill to warm down.
Doesn't sound like much, but i'm doing this 5 times a week. Once i've lost a bit of weight and fat, i'll look into doing some resistance and free weights work.
Any thoughts and suggestions on my program?
Last march I started the gym at 17.5 stone and an XXL 38-40 waist. I hadn't exercised properly for 10 years and was in a s
t state. Now I weigh 13.5 stone, M in clothes and wear a 32 waist. I have been going to the gym 5-6 times a week solid and I absolutely love it.
If you can go 5 times do it and good luck. Also keep us posted on how its going
t state. Now I weigh 13.5 stone, M in clothes and wear a 32 waist. I have been going to the gym 5-6 times a week solid and I absolutely love it.If you can go 5 times do it and good luck. Also keep us posted on how its going
HIIT will bring quick results, but I'm forgetting what it's like to be unfit, so maybe it's worth leaving that a little while.
Pro athletes will train 2 - 3x per day, 6 days a week. So in principle there's no problem. That is too much for weights though as you wouldn't be giving your body enough time to recover
Pro athletes will train 2 - 3x per day, 6 days a week. So in principle there's no problem. That is too much for weights though as you wouldn't be giving your body enough time to recover
I find the cross trainers good for this. Have a look at the programmed routines on the machine and pick one rather than just sit at one resistance. Some have random resistance that change as you go, others replicate up and down a hill. I like the interval setting: gentle for 45 seconds, hard for 45 seconds.
Set the resistance right and you should just be able to stand up when you've finished
Make sure you use your arms to push/pull. You'll get much better results than just holding on and using your legs.
Your plan does have a lot of cardio in there, you should definetly get slimmer, but if you want to build muscle you'll need to add a weights routine.
Set the resistance right and you should just be able to stand up when you've finished
Make sure you use your arms to push/pull. You'll get much better results than just holding on and using your legs.
Your plan does have a lot of cardio in there, you should definetly get slimmer, but if you want to build muscle you'll need to add a weights routine.
Edited by Xerstead on Thursday 10th January 01:31
Xerstead said:
I find the cross trainers good for this. Have a look at the programmed routines on the machine and pick one rather than just sit at one resistance. Some have random resistance that change as you go, others replicate up and down a hill. I like the interval setting: gentle for 45 seconds, hard for 45 seconds.
Set the resistance right and you should just be able to stand up when you've finished
Make sure you use your arms to push/pull. You'll get much better results than just holding on and using your legs.
Your plan does have a lot of cardio in there, you should definetly get slimmer, but if you want to build muscle you'll need to add a weights routine.
Thanks can you recommend a suitable 'starter' weights routine to be incorporated with the cardio?Set the resistance right and you should just be able to stand up when you've finished
Make sure you use your arms to push/pull. You'll get much better results than just holding on and using your legs.
Your plan does have a lot of cardio in there, you should definetly get slimmer, but if you want to build muscle you'll need to add a weights routine.
Edited by Xerstead on Thursday 10th January 01:31
Hi, mixed in with your high intensity training, on a Monday do some chest and triceps, (bench press) ( press ups ) (cable pulldowns, dips.
Wednesday : back and biceps : preacher curls, hammer curls, dumbell curls, seated row, reverse fly.
Friday: shoulders and legs : leg press 4 sets of 15, shoulder press, front raises, pull ups,
Do some situps/crunches on a Tuesday and Friday to mix in. Hope this helps as a basic bit of weight training.
Don't go daft heavy, you want to be fatigued by 8-12 reps, 3 sets of each, good luck!
Wednesday : back and biceps : preacher curls, hammer curls, dumbell curls, seated row, reverse fly.
Friday: shoulders and legs : leg press 4 sets of 15, shoulder press, front raises, pull ups,
Do some situps/crunches on a Tuesday and Friday to mix in. Hope this helps as a basic bit of weight training.
Don't go daft heavy, you want to be fatigued by 8-12 reps, 3 sets of each, good luck!
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