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  1. #1
    Join Date
    Jun 2009
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    Suggestions on weight-loss work-out

    I am not used to work-out in the gym, because the activities that I prefer more than anything else are biking and jogging in spring/summer and fit-boxing.
    The problem is that here is still way too cold to do any activities outside and my schedule would not allow me to joining a fit-boxing class.

    The best solution at this point is the gym, as I can attend it whenever I want. Brilliant!!

    In my original town, when joining the gym a trainer would fill a work-out routine for you based on what you wanted (loose weight, tone up some specific body zone, build muscles, etc.) and check on you now and then, giving directions, etc. He would follow your improvement and fill a new work-out routine for you when you need it. Instead here gyms are just for your "usage" of the customers, no directions are given on what you should do and how much (except for the instructions on how using a machine).
    Personal trainers are out of options because I honestly cannot afford them.
    I tried to look in the internet some good work-out schedule to follow, with the kind of exercises to do, how many times and how how long in terms of week before changing. But I got lost in the hundreds of sites and I am not really able to pick one.
    Can you help me?

    As a beginner, what was your routine work-out to weight loss?
    Do you have any site to suggest?

    Thank you.



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  3. #2
    Join Date
    Nov 2005
    Location
    Queensland, Australia
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    I can help by preparing a routine but little more info first.

    is it a fully equipped gym
    do you feel comfortable using free weights
    how many day do you want to go to the gym
    how much time do you have each visit.
    do you have any existing injuries or other contradiction
    “Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi
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  4. #3
    Join Date
    Jun 2009
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    Oh, thank you! You are so sweet!!

    Yes, it is fully equipped gym.
    Free weights are not my favorite thing, but if they help with being in shape I can do them, no problem
    Twice per week, at least for the next few months.
    Each visit would be from 1 to 2 hours.
    Nope, I don't have injuries and I am healthy.

    I don't know if this information can be useful, but my fat part is concentrated in the stomach area and in the top part of the body (back, arms, shoulders). I have relatively skinny and muscular legs.



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  5. #4
    Join Date
    Nov 2005
    Location
    Queensland, Australia
    Posts
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    I have kept this fairly conservative, with a mix of machines and free weights. When selecting the weight to use you should be able to only just complete all the reps in a set with good form. If you can do more reps then the weight needs to be increased.

    the free weight exercises included are ones which should be easy to learn for a beginner.

    Get the staff at the gym to check your form on each exercise to make sure you avoid injury.

    This is a full body routine because you will only be at the gym twice per week, but any extra cardio that you can fit in on non gym days would be good.
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    “Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi
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  6. #5
    Join Date
    Jun 2009
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    Thank you very very much! <3
    The plan is very clear and I am so excited to start it!

    I will keep you informed on how it goes!



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  7. #6
    Join Date
    Dec 2012
    Location
    Chicago, IL
    Posts
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    I recommend incline walking on a treadmill for cardio. I started using that method back in August, I began with 7.5% and now work my way up to max at 15% with no handrails. My knee can only handle so much running so I've found myself able to stick to this method 6 times a week and do weight training 4 days a week. It burns a crazy amount of calories...I typically go about 3.5-4.0 mph. This is the biggest part of my success (besides diet and weight training of course)

  8. #7
    Join Date
    Aug 2012
    Posts
    16
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    A great resource for gym exercises is muscleandstrength.com - they have thousands of workouts and even short videos that show you how to implement with proper form.

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