Weight loss food/exercise

xgtdec

Howdy

I just have a quick few questuions if someone has a few minutes!

6 months ago i was completely overweight and unfit and tried to loss a few pounds. I changed diet and over the 6 months i am down 2 and a half stone...purely from diet change. but i am still very unfit so i signed up to a gym and i gotta say i am quite enjoying it. But i can manage about 3-5k jogging on the treadmill, is this too little or is it a case of doing what you able for, my heart rate jogging is 157ish and i'm 5'9 15st 09lbs. all of the weights on my program have been set at 35kg and i can do all the stomach machines at this with no probs but after 10 reps on the arms(biceps in particular) i can do no more, is it ok to drop down from 35kg or is 35kg what you should be lifting as a beginner, any help appreciated..Thanking You

aye

Why are you doing the same weight for all muscle groups?!!!


Different muscle are naturally stronger then others, you can surely lift more on you legs, chest, back, then you can in your arms.

If you can bicep curl 35kg, i would say you must find bench pressing 35kg very easy.

Increase/decrease the weigths accordingly. Make sure the weight is challenging for each exercise, and make sure you are doing leg work.

as for the stomach machines, you cant spot reduce fat, so no amount of crunches is going to help lose fat there (if thats why you are doing them).
you'd be better off with a plank and a normal bodyweight on the floor crunch.

xgtdec

Just doing the same weight as thats the way the girl set them up on my program...no hope of bicep curling 35Kg for 3 sets so that why i wanted to reduce, as for the stomach machines....i have a beer gut and the same girl gave me 3 sets on each machine....i guess taking at my own safer pace would be better?

aye

what is the actual routine?

was this an instructor who gave you the program?

xgtdec

The routine is 1 hour cardio, i cant manage this but i can do 30 minutes, then 5 machine for arms and 3 for stomach, apologies for not knowing the names, i know chest press and fly are 2, so its 3 sets of 12-15 reps on each machine.Yes its an instructor that set this out, i just thought it a bit much for a tubby beginner

aye

prob a bit much cardio.

i wouldnt give you 5 machines for arms that a waste of your time.

the 12 to 15 reps is completely stadard beginner stuff as your body get used to weight training.

i would try do more big muscle movements.

if you wanna stick with machines try

chest press
seated row
shoulder press
lat pulldown
leg press
hamstring curl

plank hold - 30 secs

3 sets 10 reps on each.

you need to work out the weight you can lift 10 times.
each week try do an extra rep on each set per exercise, once you can do 13 reps with that weight on an exercise, increase the weight on that exercise and do 10 reps again.

plank increase time by 5 sec each week, until you can do a full minute hold, then start to do a one legged plank.

try do the cardio after the weights or on non weight days, i.e one day weights, next day cardio.
i'd say she wants you to build up to that level of cardio, just try increase it by 5 mins each week.

leave 48 hours between weight training sessions.

read the stickies on diet also.

gerardduff

Below is a link to a youtube video. The presenter has 25 years experience of weight training. He gives the best advice I've seen on youtube, is watchable, has a sense of humour and is doing this for free.

He is actually an amateur body builder but his emphasis is on sensible training regimes and good nutrition for everybody of all physical abilities.

If you watch one or two of the videos you're bound to get some good ideas about what you should be doing when you go to the gym.

I hope you find it helpful!

http://www.youtube.com/user/scooby1961#p/c/59B036EB66B488D3/14/95xRTID478I