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Help me sort out a gym program?

  • 09-04-2008 9:14pm
    #1
    Random
    Closed Accounts Posts: 19,080 ✭✭✭✭


    Right, anyone help me out with a gym program please?

    I'm not fit. Full Stop. The primary goal is weightloss here and lots of it.

    Ideally I'll like to include some swimming, preferably at the end of it!

    I reckon I maybe would have about 45 mins to an hour total.

    I dislike threadmills and don't know the first thing about lifting weights etc (although I'd imagine lifting weights etc is down the road!).

    Any suggestions on a program is welcomed please thanks !


Comments

  • #2
    Arsenal1986
    Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    as im sure your aware diet will contribute probably 80% of fat loss ull get but exercise wise really anything will be of a huge benefit if ur starting from scratch. Long walks building into jogs would be a start. When u get fitter could think about things like sprints/interval training (generally better than jus jogging for fat loss) an high repetition weights. If u want to do weights for cardio something fun an v v effective (used by powerlifters an athletes for conditioning/fat loss) is barbell complexes look at these links:

    http://www.youtube.com/watch?v=YIEm1DEST34

    http://www.youtube.com/watch?v=sxvd-DkYtqU&feature=PlayList&p=FA624C0677824E7A&index=3


  • #3
    markesmith
    Registered Users, Registered Users 2 Posts: 1,752 ✭✭✭markesmith


    I just started the Starting Strength programme: http://www.startingstrength.net/

    I've been told that putting on muscle is a great way of losing weight, as it takes more calories to 'feed' the muscle. The Starting Strength programme is great, as you can start easy, and then ramp it up when you feel ready.

    If you don't have access to a gym, press-ups, chins, dips etc are a good alternative.

    Also, HIIT training for cardio is really effective for losing weight. I'd jog for maybe 10 minutes, doing 8 minutes at 10 or 11 km/h, then the last 2 minutes at 14 or 14.5 km/h. Really gets your heart racing.

    Diet-wise, cut out white bread, potatoes, biccies, white rice and pasta. Go for the brown equivalent. I've found sweet potato to be a really tasty alternative to spuds. Also eat turkey, chicken, lean meat for protein. Nuts are a much better snack than crisps or chocolate.

    Stick to these and you'll lose weight in no time. Once you're stuck into a routine for 3 weeks or so, it'll come natural to you.

    Hope this helps. Good luck!


  • #4
    Random
    Closed Accounts Posts: 19,080 ✭✭✭✭Random


    Thanks for the advice. I was hoping more along the lines of run for 10 mins, cross trainer for 10 mins, swim for 10 mins, dance for 10 mins .. you know ... more specific program as opposed to guidelines. Probably best to ask for them to setup a program down the gym though.


  • #5
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    random wrote: »
    Thanks for the advice. I was hoping more along the lines of run for 10 mins, cross trainer for 10 mins, swim for 10 mins, dance for 10 mins .. you know ... more specific program as opposed to guidelines. Probably best to ask for them to setup a program down the gym though.

    Well, that's the kinda generic programme you'd get in any gym up and down the country, and probably not the most effective programme either. Why not take the time to learn the lifts and try following the starting strength programme? Just bear in mind that for changes in your body shape you need to hit the weights - cardio will burn fat but for the changes you're gonna want to see in the mirror hit the weights!


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