A Question...

peachesxcream

Ok dunno if im posting in the right place, sorry if im not...
Female, 5'7, round 12.4/5 stone, how many hours per day should I do in the gym to see results by July 6th?? This sounds really stupid but I only found out I was going to turkey and im dying to wear a bikini! Cutting out crap tomorrow:D

EileenG

How long is a piece of string? There's no right answer. Too much depends on your current fitness levels, your diet, how much bodyfat you are carrying, how intensely you exercise, what you do the rest of the day, and your metabolism.

Join a gym and plan on lifting intensely. Concentrate on the compound lifts like squat, bench press, deadlift, stiffleg deadlift, lung, bent over rows, barbell curl, dips, pull-up, plank etc. Learn how to do them right, then do them with the heaviest weight you can manage with perfect form for around 10 reps. Three sets of each exercise should be plenty.

As a starting point, I'd suggest a ten minute warm-up, followed by 30 sets of weights (3 sets of each lift) then half an hour of sweat-and-puff cardio. Do this three times a week.

On the days you are not lifting, do some other form of cardio, either running or road cycling or swimming. Do some long distance moderate intensity work, but also some high intensity interval training, where you alternate flat out sprints with recovery jogging. Rest completely one day a week.

jakeypooh

EileenG wrote: »

How long is a piece of string? There's no right answer. Too much depends on your current fitness levels, your diet, how much bodyfat you are carrying, how intensely you exercise, what you do the rest of the day, and your metabolism.

Join a gym and plan on lifting intensely. Concentrate on the compound lifts like squat, bench press, deadlift, stiffleg deadlift, lung, bent over rows, barbell curl, dips, pull-up, plank etc. Learn how to do them right, then do them with the heaviest weight you can manage with perfect form for around 10 reps. Three sets of each exercise should be plenty.

As a starting point, I'd suggest a ten minute warm-up, followed by 30 sets of weights (3 sets of each lift) then half an hour of sweat-and-puff cardio. Do this three times a week.

On the days you are not lifting, do some other form of cardio, either running or road cycling or swimming. Do some long distance moderate intensity work, but also some high intensity interval training, where you alternate flat out sprints with recovery jogging. Rest completely one day a week.

Totally agree to all of this but I would advise you to buy a heart rate monitor and wear it for your cv work, it wil guarantee you working in the correct zone for what you want to achieve