Hi
Rejoining the gym to aid weight loss goals.
Can someone reccomend the best program for me to do to get the best results.
Equipment at the gym includes
cross trainer
treadmill
upright bike
rower
lat pull machine
shoulder press
leg press
chest press
plus the usual weights section and mat area...altho tend to keep away from this area as it is frequented by the usual muscle yobs (if you know what I mean)...I do have weights at home though.
Any help would be great as i dont want to waste the time and effort i put into gym sessions.
Last time i used gym it did help with initial weight loss but then fell away and since then i have realised that what i was doing was all wrong. I was doing the same exercises every session and on treadmill concentrated more on long sessions rather than shorter/stronger bursts maybe.
The plan is to visit gym monday to friday with weekends off.
I would also like to include some sort of running first thing in the morning. What would you suggest? I live next to a big park so I used to just run round it a couple of times. Would I be better doing a HIIT type run i.e. 20 secs sprint 10 sec rest x 10 or something like that
Anyway would be interested to read comments...will post about diet in the other sections
cheers
Paul
best workout
Moderators: Boss Man, cassiegose
Re: best workout
Try this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench press, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
Use the smallest barbell on squats and bent over rows
Use the third smallest dumbbells on bench press, deadlifts and lunges.
Use the second smallest dumbbells on shrugs.
Every week add 5 seconds to planks, until you're doing around 1:30 seconds
Every 2 weeks increase the weight you're using, until you're lifting around 90-95% of max lifts.
I would recommend you don't train 5 days straight, but split the off days, as I think it would be better for rest purposes.
So you could have a system like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The HIIT type stuff would be fine on the cardio days
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench press, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
Use the smallest barbell on squats and bent over rows
Use the third smallest dumbbells on bench press, deadlifts and lunges.
Use the second smallest dumbbells on shrugs.
Every week add 5 seconds to planks, until you're doing around 1:30 seconds
Every 2 weeks increase the weight you're using, until you're lifting around 90-95% of max lifts.
I would recommend you don't train 5 days straight, but split the off days, as I think it would be better for rest purposes.
So you could have a system like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The HIIT type stuff would be fine on the cardio days