Training regime advice?

aarglynn

I've recently re-joined the local gym and got myself onto a weight loss programme, but, it doesn't seem to push me too much. So I'll throw my regime up and if anyone has any suggestions or advice to improve it or make it more effective I'd be grateful. Thanks.

Im 5'11" and about 93kgs

So,

Warm-up
Bike - 5 minutes at level 6-8 keeping the speed above 80

Stretches - Quads, Calves, Hamstrings

Workout
Crosstrainer - 15 minutes. [3 minutes at level 5, 2 minutes at level 7 ]x3

Threadmill - 20 minutes. [Gradient:2.5 -5 minutes at 6.8kmph,5 minutes 9.5kmph]x2

Lat Pulley - 1 set of 12 at 55kgs, 1 set of 12 at 50kgs, and 1 set of 12 at 45kgs

Pec Machine - 3 sets of 12 at 25kgs

Upper Back Machine - 3 sets of 12 at 35kgs

Push-ups - 3 sets of 10 push-ups

Ab-curl - 5 sets of 12

Warm-Down

Bike - 3 Minutes level 6, low intensity

Stretches - Quads, Calves, Hamstrings



This regime has been recommended for me, it's not one of my own making. I go to the gym 5-6 times per week, and will be for the next couple of months. Any suggestions or advice would be appreciated as I don't think my training is at the level it should be at. Thanks for any help

TommyKnocker

Hi There

Can I ask you how long have you been on this routine?

Also can you post up a typical days food intake please, in as much detail as possible.

i.e.
07:00 Oats with some nuts and berries, 200ml no fat milk
10:00 whey shake (1 scoop) with creatine (5g) & L-Glutamine (5g), 3 oat cakes, 2 tblsn peanut butter
13:00 ....

To lose weight it is really important to have your diet right.


Best Regards,

M

corkcomp

aarglynn wrote: »

I've recently re-joined the local gym and got myself onto a weight loss programme, but, it doesn't seem to push me too much. So I'll throw my regime up and if anyone has any suggestions or advice to improve it or make it more effective I'd be grateful. Thanks.

Im 5'11" and about 93kgs

So,

Warm-up
Bike - 5 minutes at level 6-8 keeping the speed above 80

Stretches - Quads, Calves, Hamstrings

Workout
Crosstrainer - 15 minutes. [3 minutes at level 5, 2 minutes at level 7 ]x3

Threadmill - 20 minutes. [Gradient:2.5 -5 minutes at 6.8kmph,5 minutes 9.5kmph]x2

Lat Pulley - 1 set of 12 at 55kgs, 1 set of 12 at 50kgs, and 1 set of 12 at 45kgs

Pec Machine - 3 sets of 12 at 25kgs

Upper Back Machine - 3 sets of 12 at 35kgs

Push-ups - 3 sets of 10 push-ups

Ab-curl - 5 sets of 12

Warm-Down

Bike - 3 Minutes level 6, low intensity

Stretches - Quads, Calves, Hamstrings



This regime has been recommended for me, it's not one of my own making. I go to the gym 5-6 times per week, and will be for the next couple of months. Any suggestions or advice would be appreciated as I don't think my training is at the level it should be at. Thanks for any help

hi, the routine overall is okay but dont over complicate things with intensity levels of cardio machines or weight lifted as a lot of gym instructers dont use any logic or common sense when telling people how much to lift and what resistance level to use on machines .. i.e. lift as much weight as you can so that you could complete 12 reps but not 13 - if you are just banging out 12 reps comfortably and you could do a few more then you need to increase the weight. the same with the cardio machines - put the cross trainer on a setting that means you go as hard as you can for the 15 mins, same with the treadmill ..

aarglynn

B-Builder wrote: »

Hi There

Can I ask you how long have you been on this routine?

Also can you post up a typical days food intake please, in as much detail as possible.

i.e.
07:00 Oats with some nuts and berries, 200ml no fat milk
10:00 whey shake (1 scoop) with creatine (5g) & L-Glutamine (5g), 3 oat cakes, 2 tblsn peanut butter
13:00 ....

To lose weight it is really important to have your diet right.


Best Regards,

M

My diet is probably my biggest downfall. I have no knowledge of the right food to eat, the times to eat them etc. My diet at the moment is pretty poor, very very basic. I have a bowl of special K each morning with around 200 ml low fat skimmed milk. Around lunchtime I'd usually have a wrap of some kind, usually chicken, lettuce, red peppers etc. Dinner time I'd usually have stir-fry, pasta dishes, or steaks. I tend to snack a bit but have cut it right down since I've returned to the gym. I have cut down a lot of eating, but as you'll probably tell me, more frequent eating with smaller servings would be more beneficial

I've been using this routine for about 2 and a half weeks now. I found it challenging the very first day but it has become increasingly easier after my body has readjusted to the regular exercise.

Just from reading your post, it seems you know a lot about dieting and what should be eating, so any suggestions would be great.

Thanks again.

aarglynn

corkcomp wrote: »

hi, the routine overall is okay but dont over complicate things with intensity levels of cardio machines or weight lifted as a lot of gym instructers dont use any logic or common sense when telling people how much to lift and what resistance level to use on machines .. i.e. lift as much weight as you can so that you could complete 12 reps but not 13 - if you are just banging out 12 reps comfortably and you could do a few more then you need to increase the weight. the same with the cardio machines - put the cross trainer on a setting that means you go as hard as you can for the 15 mins, same with the treadmill ..

Yeah, I think that's the simplest way to progress i suppose. The instructor didn't seem to know much at all, and didn't show me any other machines, bar the ones on my programme. I'll take your advice into account though.

Thanks