Joined the gym and need advice
Discussion
Just joined the gym and want advice on losing the fat then gettin a bit of muscle definition. I am not crazy fat just got podgy belly n small moobs. I cant use the treadmill at the mo due to bad knee but x trainer etc are fine. Should i b doin day of cardio n day of weights? Please help. Also advice on reps time etc. At the mo i have just started doin a hill interval program on xtrainer for 30 mins then doin weight machines. I also want to improve overall fitness. Thanks
DaGuv said:
Just joined the gym and want advice on losing the fat then gettin a bit of muscle definition. I am not crazy fat just got podgy belly n small moobs. I cant use the treadmill at the mo due to bad knee but x trainer etc are fine. Should i b doin day of cardio n day of weights? Please help. Also advice on reps time etc. At the mo i have just started doin a hill interval program on xtrainer for 30 mins then doin weight machines. I also want to improve overall fitness. Thanks
Have you also considered joining an English class? Then we'd have a chance of understanding you.Read this?
http://www.pistonheads.com/gassing/topic.asp?h=0&a...
Other than that, its quite simple, move more, eat less.
Perhaps try this routine though. On weights day, try 5 sets of 5 reps as heavy as you can manage.
Saturday: 30 mins cardio, steady
Sunday: Bench press, Shoulder press
Monday: 30 mins cardio steady
Tuesday: Pull ups, Squats
Wednesday: 30 mins cardio
Thursday: Deadlifts, bicep curls
Friday: Rest.
This is more or less what I do. Unlike me though, you should cut down on food and booze. I will do this, but I have seen gains in fitness and muscle strength.
This may not seem like a lot to do, but if you do it right, you'll be knackered, and you'll get a lot fitter.
Are you totally new to weights? If so, then you can try machines to get used to the movements for the weights, i.e.
Sunday: Chest press, shoulder press machine
Tuesday: Pull downs, Leg press
Thursday: Hyperextension / Back press, Bicep machines.
Machines are useful for beginners to build base strength and get used to the movements. You should aim to move on to free weights when you get used to it and build good strength as they are a different kettle of fish.
I'm sure some others will be along soon with some more advice. Everyone is different, what works for me might not for you, etc... you need to find a routine that suits you. This one suits me as I dont have loads of time to spend in the gym.
http://www.pistonheads.com/gassing/topic.asp?h=0&a...
Other than that, its quite simple, move more, eat less.
Perhaps try this routine though. On weights day, try 5 sets of 5 reps as heavy as you can manage.
Saturday: 30 mins cardio, steady
Sunday: Bench press, Shoulder press
Monday: 30 mins cardio steady
Tuesday: Pull ups, Squats
Wednesday: 30 mins cardio
Thursday: Deadlifts, bicep curls
Friday: Rest.
This is more or less what I do. Unlike me though, you should cut down on food and booze. I will do this, but I have seen gains in fitness and muscle strength.
This may not seem like a lot to do, but if you do it right, you'll be knackered, and you'll get a lot fitter.
Are you totally new to weights? If so, then you can try machines to get used to the movements for the weights, i.e.
Sunday: Chest press, shoulder press machine
Tuesday: Pull downs, Leg press
Thursday: Hyperextension / Back press, Bicep machines.
Machines are useful for beginners to build base strength and get used to the movements. You should aim to move on to free weights when you get used to it and build good strength as they are a different kettle of fish.
I'm sure some others will be along soon with some more advice. Everyone is different, what works for me might not for you, etc... you need to find a routine that suits you. This one suits me as I dont have loads of time to spend in the gym.
pbirkett said:
.....
Saturday: 30 mins cardio, steady
Sunday: Bench press, Shoulder press
Monday: 30 mins cardio steady
Tuesday: Pull ups, Squats
Wednesday: 30 mins cardio
Thursday: Deadlifts, bicep curls
Friday: Rest.
. . . .
This may not seem like a lot to do, but if you do it right, you'll be knackered, and you'll get a lot fitter.
Are you totally new to weights? If so, then you can try machines to get used to the movements for the weights, i.e.
Sunday: Chest press, shoulder press machine
Tuesday: Pull downs, Leg press
Thursday: Hyperextension / Back press, Bicep machines.
Machines are useful for beginners to build base strength and get used to the movements. You should aim to move on to free weights when you get used to it and build good strength as they are a different kettle of fish.
I'm sure some others will be along soon with some more advice. Everyone is different, what works for me might not for you, etc... you need to find a routine that suits you. This one suits me as I dont have loads of time to spend in the gym.
Some darned good advice there.Saturday: 30 mins cardio, steady
Sunday: Bench press, Shoulder press
Monday: 30 mins cardio steady
Tuesday: Pull ups, Squats
Wednesday: 30 mins cardio
Thursday: Deadlifts, bicep curls
Friday: Rest.
. . . .
This may not seem like a lot to do, but if you do it right, you'll be knackered, and you'll get a lot fitter.
Are you totally new to weights? If so, then you can try machines to get used to the movements for the weights, i.e.
Sunday: Chest press, shoulder press machine
Tuesday: Pull downs, Leg press
Thursday: Hyperextension / Back press, Bicep machines.
Machines are useful for beginners to build base strength and get used to the movements. You should aim to move on to free weights when you get used to it and build good strength as they are a different kettle of fish.
I'm sure some others will be along soon with some more advice. Everyone is different, what works for me might not for you, etc... you need to find a routine that suits you. This one suits me as I dont have loads of time to spend in the gym.
I started going down the gym when I was 28, stopped a couple of years after getting married, then started again when I got divorced (3 years back now!).
One thing I've definitely learnt is that over-training gets you nowhere. When I first started I was down the gym 7 days a week, 2 or 3 of those days also included an hours swim and a couple of hours ice skating. I was in quite good shape, but would have been better if I'd put more rest time into my routine.
I'm probably getting more gains now with a simple 5 day routine than I've ever had before. Mon/Wed/Fri is CV - an hour on each, a mix of running and cycling. Tuesday is back and bicept exercises, thursday is chest and triceps.
Machines are excellent for starting off with, but they definitely isolate the muscles more than free weights.
Just keep on going down there, enjoy yourself, and don't take it too seriously.
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