training help

[Cookievts]

Afternoon

I have been half heartedly been going to the gym twice a week, usually for about an hour a workout.

SWMBO has just told me we are going on a beach holiday in the summer so I need to loose the belly and tone up, my current work out consists of:

12 minutes - Cross Trainer - medium setting
10 minutes - free weights
2000m rowing at a good pace
2 minute water break
10 minutes of fast paced skipping
10 minutes - free weights
10 minutes - Cross Trainer - Hard setting

This is twice a week at the moment.

Is this work out going to help me loose weight and tone up in time for July?

I will also be cycling when the sheet ice melts in my area with a 10 mile route planned which I have cycled a few times before.

Basically am I heading in the right direction, Is twice a week enough in the gym and would it be worth investing in some Thermobol tablets from Maximuscle to help my weightloss?

best regards

Cookievts

[Onemcs]

Firstly your workout seems fairly cardio motivation which is good!

One of the main questions is your diet.

Do you have any idea of how many calories you’re consuming a day etc?

Maximuscle stuff is extremely over priced and personally I’d use tablets as last resort

[Stoatman]

Personally I would perform more free weights and compound movements . Not only will they build muscle and tone your frame, the increased muscle mass will ensure you are more metabolically active and burn more calories out of the gym. Although remember succesful goals can be as much about diet than going to gym - in fact more so -. It can be argued its about 70% diet - 30% gym.

Oh and when I say 30% gym this still means 100% effort !.

[Cookievts]

cheers for the input

I think my food intake is ok in all honesty, I'm eating alot of pasta based meals with either chicken, bacon or fish normally without a sauce. I also have the usual roast dinners as well as spag bol, lasange (all home made) etc i rarely eat takeaway food unless I'm starving on shift and I have little time to find an alturnative.

Im drinking alot of water, fruit juice, fruit tea and energy drinks however I'm trying to cut down on the energy drinks after a nurse told me they were about as healthy as heroin!

regards

[Stoatman]

Fair dos , just be careful of excess carb consumption , especially on non training days . Fruit juice and, as you say energy drinks, can easily slip in loads of unwelcome sugary carbs to the diet. Also upping the protein is never a bad thing , no need to go mad just helps with the muscle repairing. Its difficut to tone up just with cardio as you may be thinner but still may not get the look you are aiming for.

[Cookievts]

can you think of any other drinks that are healthyish, I have been raiding my mums fruit teas as they don't require loads of sugar to taste nice.

Realistically how many times should I be hitting the gym a week and for how long?

Are supplements a no no, Im 14 stone, 5 foot 8/9, 20 years old.

Cheers

[Hoofy]

What Stoatman said. Diet is important. You're probably taking in more carbs than you need. Half it initially and see how you get on.

Also, if you can fit the time, I'd apply a slight change of your routine:

Weight training days:
5 minutes - Cross Trainer - medium setting to warm up the body
40 minutes - free weights (all heavy so 3x6 max or 5x5; just not 3x20 light weights)
10 minutes - Cross Trainer - Hard setting

Cardio days:
12 minutes - Cross Trainer - medium setting
2000m rowing at a good pace
2 minute water break
10 minutes of fast paced skipping
10 minutes - Cross Trainer - Hard setting

2 days a week weight training, 2 days a week cardio.

Vary to suit but as long as you understand why.

[Stoatman]

Its a massive topic and there is massive discussion all over the net and loads of forums. I'm no expert but after reading many many articles and websites I believe you can get results , at least at first , just doing 3 x 1hr sessions of compound free weights. Lots of rest and keep the diet tight.

Supplementation wise, a good protein powder is good as it is very convenient. I would not really go with any thermogenic fat burner at this stage , if ever , as I do not think they are worth it. I have taken many in my early days and they really did not do much except raise my heart rate and make me feel a little nauseous.

Like anything though there is much more detail and training plans that open up , but get the basics sorted and it gives a great platform in just a few months .

Do you think you fancy an all weights workout or do you like the cardio side ?? - I was/am not much of a fan of pounding out hours on treadmills cross-trainers etc. ALthough the rower is pretty good if you do it properly.

Have a look in your gym , I would bet most physiques that are toned/ripped/muscular will be around the free weights and smith machines and not on the cardio equipment.