Post # 1
- Wedding: September 2009 - Rancho Bernardo Inn
So it’s kind of embarrassing to admit this, but my exercise has been little to none since the wedding (which was in September) so I’m not in the greatest shape ever. We have an awesome gym in our apartment community and we are now starting to go on a regular basis to just be more healthy, have more energy and I’d like to lose ~10 pounds.
Here is the problem. I get to the gym which has all the cardio machines, weight machines, weights, etc. but not really sure what to do. I kind of wander aimlessly doing random things or just do cardio on the elliptical (I love that machine).
Any resources online for finding a good general routine to do? Or do you have an awesome routine you love to use? Right now we are trying to go to the gym 3x a week at least.
Post # 3
Try the Website for Fitness Magazine. They have a lot of really good workouts for both the cardio machines and weights! I also try to check out there website when I start to get bored with my workouts.
Post # 4
Does your gym have classes? Cuz me like those mucho.
If anything, do 30 minutes of interval training those 3 days a week (5 minute warm up, 30 seconds sprint, 60-90 seconds jog, 30 seconds sprint, etc, 5 minute cool down) and then do weight training. I’d start out with basic muscle groups and do: squats-quads, bendover rows–back/thighs, planks–core, sit ups-abs, chest presses-chest, bicep curls–biceps, shoulder presses–shoulder. Those’ll hit all your main muscles. Then you can do smaller muscle groups like triceps and calves on other days or if one group is too sore to work out.
I use Women’s Fitness to get ideas. Sometimes i’ll plan my work out before, write it down on a 3×5″ index card, and tuck it into my pocket. Then i can’t forget it and it’s sturdier than paper
And if you DO feel like working out on those other days (since you shouldn’t do weights back to back), do LONG cardio, like 45-60 minutes at a slower pace. 60 min sounds like a lot, but if you do 30 minutes on like, a level 4, watch some tv while you’re doing it, get off/walk around (so your feet don’t get numb), then do another 30, it’s not so bad.
Post # 5
I aim to just do 15 minutes of weights, hitting most of the major muscle groups twice. It feels kind of aimless, but it’s better than nothing.
I would try any of the women’s magazine websites for ideas – shape, self, or fitness – probably has some good routines.
Post # 6
When we joined our gym, we did the complementary fitness assessment. The trainer set up a schedule for us where we’d go to the gym 3x a week, and do at least a half hour of cardio on the elliptical or treadmill or bike each time. Then we’d rotate muscle groups each time we went: day 1 is chest and triceps, day 2 is abs and legs, and day 3 is back and biceps. With this plan, it was about 5-7 days between day 1 and the next day 1, giving muscles a chance to rest before working them again.
Weights I like to do for Day 1 (chest and triceps): chest press, tricep extensions, dips, pectoral flies
Day 2 (abs and legs): leg press, ab machine, quad extensions, hamstring curls, calf extensions, ab rotation machine, crunches
Day 3 (back and biceps): lateral pull down, pull ups, seated rows, deltoid flies, arm curls, back extensions
*Some of the names of these machines might be wrong, but hopefully you get the idea. Good luck!
Post # 7
The most basic of weight programs and what I suggest for beginners is the following doing 2 sets of 15 repetitions:
- Leg Press
- Ham Curl
- Calf Raise
- Chest Press
- Seated Row
- Overhead Press
- Bicep Curl
- Tricep Extension
I don’t know if you have the equipment to do all of these exercises (you can google them if you don’t know what they are) but if you want further help figuring out a program with what you have PM me.
Post # 8
I second what another bee said, do some workout classes! It’s an easy way to get into the swing of working out and getting your fitness level/metabolism going. It’s great having a structured workout with someone telling you what to do and if you find one or some you like, it’s really fun! I am personally addicted to cycling and let me tell you, it definitely kicks your ass and gets you in shape! I love it AND it’s an amazing workout for your whole body.
Have you thought about getting a trainer? Yes, they can be expensive but they can be great to get you in the right direction as far as what you need to be doing and you can customize packages, including splitting it with a friend so it’s even cheaper. Obviously, for most people it’s too expensive to keep a trainer for long-term but, I think it’s a pretty good investment to get you going and if you can afford it, even better!
Also, I’m sure you know this but eating right goes hand-in-hand with working out. You could do all the right things in the gym but if you’re eating junk, it doesn’t matter. Eating right and working out goes together, so keep that in mind. O and if you can get a partner, working out is waaaay easier and more fun!
Post # 9
Everyone’s suggestions seem really good…I’m totally going to check-out Fitness mag online, now!
When I joined my gym, I got a free fitness assessment (like a mini-personal trainer (PT) session) & a free PT session to start my workout program. My PT suggested New Rules of Lifting for Women by Lou Schuler, et. al. She reccommended it in large part because I have less than 20 pounds to lose & this program (IHO) is the best way to lose them. Weights & interval cardio are the way to go (according to this book), because these exercises work your muscles even hours after your workout’s done. So you’re burning calories ALL THE TIME. I have to say that I’ve been on the workout for 2 weeks & I’ve lost the equivalent amount that I lost in the 4 weeks prior (100% improvement over my 4x a week cardio workout regimen)! The book provides a program of weights exercises (which you can extend up to 6 months – to continue or maintain your results) & gives detailed instruction & pictures for each exercise, with varying levels so you can start at any experience & get something out of it.
Whichever plan or suggestion(s) you go with, good luck! And keep us posted on your progress!
Post # 10
Here is my Schedule:
Tuesday: Spin or Elliptical and free weights
Thursday: Spin or Elliptical and free weights
Saturday or Sunday: Elliptical and free weights.
Post # 11
- Wedding: September 2009 - Rancho Bernardo Inn
Wow you guys are amazing. Thanks for all these tips. I’m going to do some research and will probably do the idea of an index card and try a few of your routines you all use.
I’m definitely doing diet control and have been, but I think I need to get a little more strict. I’m thinking of a calorie counting system, but I also know a huge part is just getting active again.
Any calorie counting systems you recommend? I was thinking of using my iphone since they have a few apps and I always have that with me.
Sadly it’s just the gym at our apartment community so there aren’t really classes. My old gym used to have spinning, pilates, boxing etc and that was amazing. But so far nothing like that has surfaced and I can’t justify the extra cost to go. Maybe I’ll just use my Wii for the kickboxing/yoga fix. haha
Post # 12
A calorie counting thing sounds like a diet to me and a diet isn’t long-term, it’s only short-term and you should focus on making a life style change. Eat better and in moderation, smaller portions and you’ll be fine. A quick fix is only that, a quick thing and it’s great to get the weight off but then you have to keep it off. Don’t rely too heavily on things like that. It can be good so you now and have an idea of what you’re eating but I wouldn’t use it to count every single calorie.
Ha I love the WII, it’s so fun and I’m always suprised at how my arms are always sore after I play, I guess I get way too into it.
Post # 13
My personal experience with calorie counting is that is stresses me out! Food stops being food – it then becomes a number. I also find calorie counting tends to make people forget the nutritional content of food, which to me is far more important than the calorie number attached. For example, eating 100 calories of chips versus 100 calories of something healthier, such as trail mix. I am not saying to not eat chips or those 100 calorie snack packs (they are part of learning to eat healthier, if those types of foods are troublesome for you), but just don’t get too caught up in the numbers. Focus instead on what is IN that food you are about to eat. I hope that helps a bit!
I would also suggest meal planning for the week – then you never have to guess about what you are going to eat, can shop according to your list, and will always have healthy options on hand. It took me a LONG time to change my eating habits, but I have been much happier since.
You might want to also consider at home workout programs – such as the 30 day Shred, ChaLEAN, or the like. They tell you EXACTLY what to do, so you aren’t left guessing if you are doing the right thing or not. So no more wandering around at the gym, wondering how to fill up an hour of workout time.