Looking for advice, gym / supplements

mirwillbeback

Hi,

Started in the gym since 1st Feb, never got weighed at the start, but think I have lost 1/2 stone since. I'm 34, 5'11 and now 15 and a half stone.
Off chocolate and crisps for lent, and been doing this programme since two weeks ago -

10 min warm up on bike
20 min on cross trainer, random, level 7
10 mins on treadmill at 7.5km, 1.5 incline ( normally can only do 5mins, 2min walk, then 3mins again - very unfit )
3 sets of 15 bicep curls on long dumbell ( using both arms at same time ) at 17.5kg
3 sets of 15 " skull crushers ", lie flat on bench, arms out straight and back to forehead at 15kg
3 sets of 12 bicep hammer curls at 10kg on each arm separately
3 sets of 12, dumbell over head and dropped down behind shoulder blades 10kg
3 sets of 10 bicep curls at 10kg each on each arm separately
3 sets of 10 tricep dips
3 sets of 15 sit ups
3 sets of 20 rotations on balance board with ball outstretched in arms to work outer side of stomach

Have gotten " hot blood " from Scitec to help energy for training, and also Fat Attack Reform capsules to help me along which I hope will give me extra bit of energy to complete reps full ( usually struggle with last couple on 2nd / 3rd sets ).

Does anyone think that 1 ) this an ok programme and 2 ) that the supplements will be of any use?

Very inexperienced in gym work, so excuse the baby language in some explanations :pac:

Thanks

itsallaboutheL

3 things

1) Kill your gym instructor

2) have a look at the stickies/ past threads

3) make sure your instructor is in fact dead:pac:

Pro-Nutrition

mirwillbeback wrote: »

Hi,

Started in the gym since 1st Feb, never got weighed at the start, but think I have lost 1/2 stone since. I'm 34, 5'11 and now 15 and a half stone.
Off chocolate and crisps for lent, and been doing this programme since two weeks ago -

10 min warm up on bike
20 min on cross trainer, random, level 7
10 mins on treadmill at 7.5km, 1.5 incline ( normally can only do 5mins, 2min walk, then 3mins again - very unfit )
3 sets of 15 bicep curls on long dumbell ( using both arms at same time ) at 17.5kg
3 sets of 15 " skull crushers ", lie flat on bench, arms out straight and back to forehead at 15kg
3 sets of 12 bicep hammer curls at 10kg on each arm separately
3 sets of 12, dumbell over head and dropped down behind shoulder blades 10kg
3 sets of 10 bicep curls at 10kg each on each arm separately
3 sets of 10 tricep dips
3 sets of 15 sit ups
3 sets of 20 rotations on balance board with ball outstretched in arms to work outer side of stomach

Have gotten " hot blood " from Scitec to help energy for training, and also Fat Attack Reform capsules to help me along which I hope will give me extra bit of energy to complete reps full ( usually struggle with last couple on 2nd / 3rd sets ).

Does anyone think that 1 ) this an ok programme and 2 ) that the supplements will be of any use?

Very inexperienced in gym work, so excuse the baby language in some explanations :pac:

Thanks

For fear of slagging of friends of mine who are instructors, I wont comment here. I have sent you a private message so get back to me.

eclectichoney

What are your goals? If it is to lose weight then your diet will be key so have a look at the stickies and get that sorted first.

Then, for most bang for your buck, concentrate on 5 or 6 good compound exercises per session rather than isolation ones. There are lots of ideas in the fitness logs forum, I always find them a mine of info!

southofnowhere

itsallaboutheL wrote: »

3 things

1) Kill your gym instructor

2) have a look at the stickies/ past threads

3) make sure your instructor is in fact dead:pac:

Judging by that programme his instructor probably has insanely big arms - beware!

celestial

Also, supplements aren't needed in the vast majority of cases, so don't waste your hard-earned money on them, no matter what the hype is or what instructors or others looking to make money tell you - a good clean diet and hard training is all you need.

floggg

mirwillbeback wrote: »

Hi,

Started in the gym since 1st Feb, never got weighed at the start, but think I have lost 1/2 stone since. I'm 34, 5'11 and now 15 and a half stone.
Off chocolate and crisps for lent, and been doing this programme since two weeks ago -

10 min warm up on bike
20 min on cross trainer, random, level 7
10 mins on treadmill at 7.5km, 1.5 incline ( normally can only do 5mins, 2min walk, then 3mins again - very unfit )
3 sets of 15 bicep curls on long dumbell ( using both arms at same time ) at 17.5kg
3 sets of 15 " skull crushers ", lie flat on bench, arms out straight and back to forehead at 15kg
3 sets of 12 bicep hammer curls at 10kg on each arm separately
3 sets of 12, dumbell over head and dropped down behind shoulder blades 10kg
3 sets of 10 bicep curls at 10kg each on each arm separately
3 sets of 10 tricep dips
3 sets of 15 sit ups
3 sets of 20 rotations on balance board with ball outstretched in arms to work outer side of stomach

Have gotten " hot blood " from Scitec to help energy for training, and also Fat Attack Reform capsules to help me along which I hope will give me extra bit of energy to complete reps full ( usually struggle with last couple on 2nd / 3rd sets ).

Does anyone think that 1 ) this an ok programme and 2 ) that the supplements will be of any use?

Very inexperienced in gym work, so excuse the baby language in some explanations :pac:

Thanks

Yea, the program you're on isn't up to much, unless your sole focus is to have big arms. I won't get into specifics, because there is far more knowledgable people on here, but as suggested above, focus on compound exercises, and a full body workout. What you doing now is just focused on isolating the biceps and triceps, which won't advance you along your goals much at all.

You need to read through the stickies on diet and nutrition, but if you're serious about this, you'll need to look past sweets and chocolate, and it will need a longer committment than lent. This will take a bit of an adjustment at the start, but once you get into it, it will make the world of difference and you won't want to go back to the old diet.

Again, i wouldn't worry about supplements etc. They won't do anything for you that you can't do with a good diet and a bit of committment. The main thing you need to do is get started on a decent program and sort the diet. Also, you need to add in some cardio as well. If you get all that sorted, the weight should fall off after that (i'm assuming thats the goal).

aye

mirwillbeback wrote: »

Hi,

Started in the gym since 1st Feb, never got weighed at the start, but think I have lost 1/2 stone since. I'm 34, 5'11 and now 15 and a half stone.
Off chocolate and crisps for lent, and been doing this programme since two weeks ago -

10 min warm up on bike
20 min on cross trainer, random, level 7
10 mins on treadmill at 7.5km, 1.5 incline ( normally can only do 5mins, 2min walk, then 3mins again - very unfit )
3 sets of 15 bicep curls on long dumbell ( using both arms at same time ) at 17.5kg
3 sets of 15 " skull crushers ", lie flat on bench, arms out straight and back to forehead at 15kg
3 sets of 12 bicep hammer curls at 10kg on each arm separately
3 sets of 12, dumbell over head and dropped down behind shoulder blades 10kg
3 sets of 10 bicep curls at 10kg each on each arm separately
3 sets of 10 tricep dips
3 sets of 15 sit ups
3 sets of 20 rotations on balance board with ball outstretched in arms to work outer side of stomach

Have gotten " hot blood " from Scitec to help energy for training, and also Fat Attack Reform capsules to help me along which I hope will give me extra bit of energy to complete reps full ( usually struggle with last couple on 2nd / 3rd sets ).

Does anyone think that 1 ) this an ok programme and 2 ) that the supplements will be of any use?

Very inexperienced in gym work, so excuse the baby language in some explanations :pac:

Thanks

what gym are you in?
does your instructor actually think that will help lose weight.

look drop that weight program, its not ok.
do full body compound exercises instead.

bench press
barbell row
db shoulder press
lat pulldown
squat
hamstring curl
hammer curls
triceps dips.

do 3 sets of each 10 reps.

working compund exersises like these works more muscles and is more taxing, which will lead to an increase in metabolism and better fat loss.

the program you got solely works the biceps and tricep, besides the core exercises. the arm muscles arent exactly large in comparison to other muscles on the body, (back for example), which wont really do much but give you pain in your arms.

read the stickies about diet. once that is sorted out you can then look into supplements.

Frank_Gooding

What about the cardio for warm and warm dwon either side of the weight stuff.

Surely the cardio will help with weight loss