Broadwaygirl03
01-08-2004, 12:25 AM
I am a college freshman and have just found the joys of free unlimited access to the university gym. I'm horribly out of shape. I have more than a spare tire and would like to trim up a bit and get a nicer figure. I'm not looking to loose pounds because I've heard when you exercise you actually gain muscle... anyway I need some pointers. The gym has a lot of cardio machines and then lots of machines that target specific areas. What would be an effective workout? I normally have about an hour in the gym. Cardio first and then the target exercises? How long? I've been going 10 minutes on each machine to start with. Also, how often should I go if I want to see results in a reasonable amount of time? I've been going M-W-F and sometimes the weekends. Is it nessesary to go every day? I have to go before my class and somedays it's so tempting to sleep in til 10 instead of waking up at 8 in the 19* weather we're having. Anyway I just want some basic guide points so I don't hurt myself or do more or less than I need to. I also plan to start on a healthy diet... once the Christmas cookies are gone. It's impossible to start a diet while they're still around!
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Naxis
01-08-2004, 11:19 AM
Sounds like you are starting out on the right track. 3-4 days a week should be plenty as long as you optimize your time in the gym. Heres a few basic guidelines for you:
- More muscle will help to burn more calories, so you need to be lifting fairly heavy to get some good lean mass.
- You need to make sure you hit every major muscle group at least once a week. If you are doing a full body workout each session, make sure you allow at least 24 hours between workout days so your muscles have time to recover. (Cardio is still okay if you want to do that on "off" days).
- It's better to do resistance training before your cardio so you have more energy for the weights, but however you're most comfortable doing it is fine.
- Diet is still going to be crucial to losing fat. Working out will probably help, but all the working out in the world won't compensate for a crappy diet. You need to eat fewer calories than you burn each day and try to be careful about what you eat (which can be hard as a freshman, I know). You'll also find you have more energy and generally feel better.
- Drink 2-3 litres of water a day. Keeps you full, hydrated, and helps the body work efficiently.
Just some basics. If you have any other questions, theres a lot of helpful people here. :)
- More muscle will help to burn more calories, so you need to be lifting fairly heavy to get some good lean mass.
- You need to make sure you hit every major muscle group at least once a week. If you are doing a full body workout each session, make sure you allow at least 24 hours between workout days so your muscles have time to recover. (Cardio is still okay if you want to do that on "off" days).
- It's better to do resistance training before your cardio so you have more energy for the weights, but however you're most comfortable doing it is fine.
- Diet is still going to be crucial to losing fat. Working out will probably help, but all the working out in the world won't compensate for a crappy diet. You need to eat fewer calories than you burn each day and try to be careful about what you eat (which can be hard as a freshman, I know). You'll also find you have more energy and generally feel better.
- Drink 2-3 litres of water a day. Keeps you full, hydrated, and helps the body work efficiently.
Just some basics. If you have any other questions, theres a lot of helpful people here. :)
trnurbdy48
01-11-2004, 07:05 AM
To add the information above. Three days weight training a week is more than enough. Always begin your workout with the larger muscle groups. If you work the smaller muscles you may reach a point of fatigue more rapidly. In body building we work tpward failure. Rest between sets for 30 to 60 seconds. I am of the split routine school vs. total body. In other words, each day of the week you choose to workout, you will work different muscle groups. Below is a pull, push, legs, abs, cardio schedule. Always make sure to include at least 2 compound exercises along with isolation
Monday: Back, Biceps, Traps
Tues: 10 to 20 minutes cardio - Abs
Wed: Chest, Triceps - Shoulders
Thurs: 10 to 20 minutes cardio - abs
Friday: Legs - Abs
As you're a beginner start with 2 sets of 8-10 reps each exercise. Do not use too much weight. It's not the amount of weight, it's about form. Perfect your form before you get into more weight. If you have to begin with no weight to attain perfect form, do it. Not a big deal. You'll work up to more weight. Alter your workout to fit your life. The above is only an example. Use of physio balls, cables, medicine balls are all beneficial.
As far as diet, increase your protein consumption. complex carbs and water (minimum 100ml a day, or 2 1.58 liter bottles which is a bit more than 100ml).
Talk with people at your gym. Watch their routines. DO NOT exceed your capabilites. Again, it's about form. Have fun with whatever workout you do!
I hope this has helped.
Monday: Back, Biceps, Traps
Tues: 10 to 20 minutes cardio - Abs
Wed: Chest, Triceps - Shoulders
Thurs: 10 to 20 minutes cardio - abs
Friday: Legs - Abs
As you're a beginner start with 2 sets of 8-10 reps each exercise. Do not use too much weight. It's not the amount of weight, it's about form. Perfect your form before you get into more weight. If you have to begin with no weight to attain perfect form, do it. Not a big deal. You'll work up to more weight. Alter your workout to fit your life. The above is only an example. Use of physio balls, cables, medicine balls are all beneficial.
As far as diet, increase your protein consumption. complex carbs and water (minimum 100ml a day, or 2 1.58 liter bottles which is a bit more than 100ml).
Talk with people at your gym. Watch their routines. DO NOT exceed your capabilites. Again, it's about form. Have fun with whatever workout you do!
I hope this has helped.