Here’s a question for the fitness pro’s. I am a member of a gym but I dont have a trainer. Im trying to lose
25 pounds and tone all over. How much time should I spend doing cardio, weight training, etc. Which machines should I be using?
The goal for you is to slowly start building up your amount of time on a cardio machine. If you’re trying to lose 25lbs you may want to focus on doing cardio fitness more then actually lifting heavy. If you are wanting to lift heavy I would suggest doing more repetition then doing weight. If you start off doing 5-10lbs and doing a rep of 15 times 3 you can start building up endurance. ALSO, eating right is a main key in all of this! A low fat, medium amount of protein, and a medium amount of carbohydrate diet will help you. Stay off the sweets and starches, this may hinder your ability to lose weight. A goal of working out should be first going through a workout of 1/2 hour then increasing time in the gym every other week! Good luck on reaching your goal, and remember "Don’t let success go to your head, and don’t let failure go to your heart!"
February 26th, 2010 at 1:54 pm
6 week workouts
Phase l
Day One
Squats Warm Up Sets
4 Sets 6×60 6×60 6×100 6×125
Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200
Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450
Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80
Day Two
Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200
Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175
Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175
Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60
Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75
Day Three Off
Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170
T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150
Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125
Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50
Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155
Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds
Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35
Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175
Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90
Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45
Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60
Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50
Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65
Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60
Dips
4 Sets 8 to 10 Reps
Day Seven Off
Good luck:
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References :
February 26th, 2010 at 2:20 pm
The goal for you is to slowly start building up your amount of time on a cardio machine. If you’re trying to lose 25lbs you may want to focus on doing cardio fitness more then actually lifting heavy. If you are wanting to lift heavy I would suggest doing more repetition then doing weight. If you start off doing 5-10lbs and doing a rep of 15 times 3 you can start building up endurance. ALSO, eating right is a main key in all of this! A low fat, medium amount of protein, and a medium amount of carbohydrate diet will help you. Stay off the sweets and starches, this may hinder your ability to lose weight. A goal of working out should be first going through a workout of 1/2 hour then increasing time in the gym every other week! Good luck on reaching your goal, and remember "Don’t let success go to your head, and don’t let failure go to your heart!"
References :