looking for a fitness plan

event

So i joined a gym last week, to try and get myself fit again.

I'm 28, around 5'9" and weigh around 11st

no muscle tone at all really, belly is beginning to get a bit big now. Id be alright fitness wise, play a lot of football but dont really do much else.

What I'm wondering is if anyone could recommend a fitness plan to start me off?

the gym im in is fully booked with regards making plans for the next 2 weeks, so i at least wanna get a head start.

What I'm aiming for is to be fitter in general, beginning to fade a bit in football now.
Obviously i would like to tone up, but ive read the stickies and understand that a lot of it is due to diet as well. Im looking at that and cutting out all the shíte that ive been eating.

I dont really know what type of weights i should be doing though.
I was in a gym a few years ago but never got to do it much, so dont really have much experience.

Anyone any ideas on what type routine a beginner could start on?

thanks for any replies

event

so i went in this morning and worked on the weights a bit myself

i warmed up with 5 minutes on the bike

Abdominal Isolator, 27.5Kg, 10 Reps, 4 Sets
Flat dumbell presses, 8Kg weights in each hand, 10 reps, 3 sets
Standing barbell curls, 5Kg on each side+bar(dont know weight of it, was a sort of curly bar, if that makes sense), 10 reps, 3 sets
Assisted dips (on the machine), 27.5Kg, 10 reps, 2 sets
Bench press, 10Kg on each side+bar(dont know weight, standard size), 10 reps, 1 full set then could only manage 6 more reps

10 minutes on the treadmill

Quite liked that, was tough but i liked it. the abdominal isolator seems to work on the abs area but id prefer not to use a machine, what free weights would be best for that?

Chet Zar

event wrote: »

so i went in this morning and worked on the weights a bit myself

i warmed up with 5 minutes on the bike

Abdominal Isolator, 27.5Kg, 10 Reps, 4 Sets
Flat dumbell presses, 8Kg weights in each hand, 10 reps, 3 sets
Standing barbell curls, 5Kg on each side+bar(dont know weight of it, was a sort of curly bar, if that makes sense), 10 reps, 3 sets
Assisted dips (on the machine), 27.5Kg, 10 reps, 2 sets
Bench press, 10Kg on each side+bar(dont know weight, standard size), 10 reps, 1 full set then could only manage 6 more reps

10 minutes on the treadmill

Quite liked that, was tough but i liked it. the abdominal isolator seems to work on the abs area but id prefer not to use a machine, what free weights would be best for that?

To hit your abs try reverse curls.

event

ok, so a slight update on this

i have worked out a plan for myself

Day one
Barbell Back squat/Barbell front squat - usually 10*2*10Kg
Flat/incline dumbell press - 10*2*8Kg in each hand
Dumbbell split squat - 10*2*8Kg in each hand
Dumbbell Rows - 10*2*8Kg in each hand
Side Lying external rotation - 10*2*8Kg
Planks/Core work

Day Two
bench Press - 10*2*10Kg
Assisted Pull ups on machine
Dumbbell split squat - 10*2*8Kg in each hand
Dumbbell Military press - 10*2*8Kg in each hand
Side Lying external rotation - 10*2*8Kg
Planks/Core work

Day Three
Deadlift - 10*2*10Kg
Flat/incline dumbell press - 10*2*8Kg in each hand
Dumbbell split squat - 10*2*8Kg in each hand
barbell Rows - 10*2*10Kg
Side Lying external rotation - 10*2*8Kg
Planks/Core work

On each day, i do that days routine twice.
I also stretch before hand and do cardio afterwards. Cardio is usually for 10 minutes, either bike, treadmill or cross trainer

Im around 5'9" and weigh 150lbs

i'm quite light but i have no muscle tone at all so i have a bit of a beer belly. trying to lose this but know you cant target one part, so trying to drop weight all over, then will build it back up hopefully.

Diet is usually

breakfast - porridge made with milk
Snack - apple
Lunch - either homemade soup with wheaten bread+milk or wheaten bread with a tuna/light mayo/sweetcorn/tomato combo. i usually have a bag of multipack meanies, they contain 82 calories per bag
Snack - Apple or some other fruit
Dinner - depends, can be steak, chicken, fish, curry. Ill admit that it can also be crap like pizza, burgers etc. I know this has to be stopped though.

id drink about 1+1/2L of water per day.

Just wondering, am I on the right track, or where else can i improve?

event

so, anyone able to point me, if im going right or not?

ive moved up in the weights in that in the dumbell weights, i use 10kgs.

sc01

Hiya, im a fitness instructor. Seems to me that your tryin to concentrate on bulking up..? You should try get more cardio into your routine, i no teadmills and cross trainers can be very boring but if you wana loose the beer belly it has to be done. Also your routine has alot of exercises concentrating on the front of your body, you need to include more for your back, like a reverse fly or even 10-15 mins on the rowing machine. You should also try some calf raises to even out the lower leg. Your diet is fine, everyone likes a burger or pizza just try keep them to a minimum.

cmyk

Didn't see this post before hand, can't believe you haven't had more advise. Have you met with the trainer in the gym yet?

Are you male or female first off?

Khannie

If you're looking for fitness for football I'd say some HIIT is worth considering. My favourite form of inflicting pain on myself in this way is with the Concept 2 (rowing machine). Sprints would definitely be worth considering too.

If you want to ditch the belly then diet is where you're gonna win that battle. It's worth having a look in the stickies. They're full of useful information.

event

hi all

Im a male btw

sc01 - cheers, ive looked up reverse flys on the net there, have seen a good few people doing them, ill start doing them myself.

cmyk - havent met with trainer yet, no

khannie - been doing interval training on the treadmill, as in run at 8kph for 2 minutes, 11.5kph for 2 minutes, etc.

Ill start doing more cardio too, cheers people

Bounce Fitness

If you're only starting off, I wouldn't recommend a split routine or even free weights so soon. Get yourself on the machines which isolate each body part, enabling you to concentrate fully on those particular muscle groups without using other body parts for support or stability.

Also doing all muscle groups each day for the first few weeks will awaken your muscles, and improve your range of movement, so that when you advance to free weights or even a split routine your body will be far more prepared for what you're about to put it through, giving you better results. Baby steps.

gonnaplayrugby

Bounce Fitness wrote: »

If you're only starting off, I wouldn't recommend a split routine or even free weights so soon. Get yourself on the machines which isolate each body part, enabling you to concentrate fully on those particular muscle groups without using other body parts for support or stability.

Also doing all muscle groups each day for the first few weeks will awaken your muscles, and improve your range of movement, so that when you advance to free weights or even a split routine your body will be far more prepared for what you're about to put it through, giving you better results. Baby steps.

IGNORE IGNORE IGNORE

Bounce Fitness

gonnaplayrugby wrote: »

IGNORE IGNORE IGNORE

Ignore 12 years of personal training experience with results to back it up.

gonnaplayrugby

dude all your clients prob resemble zac efron or some ****

dave80

Bounce Fitness wrote: »

Ignore 12 years of personal training experience with results to back it up.

yes

Bounce Fitness

gonnaplayrugby wrote: »

dude all your clients prob resemble zac efron or some ****

And I meet clueless guys like you every single day who think, that as long as they can lift a large barbell in a straight line up in to the air, they're world class experts on anatomy and myology. I'l leave you to it so.

Nikeboy56

you can work with weights in your own home

event wrote: »

So i joined a gym last week, to try and get myself fit again.

I'm 28, around 5'9" and weigh around 11st

no muscle tone at all really, belly is beginning to get a bit big now. Id be alright fitness wise, play a lot of football but dont really do much else.

What I'm wondering is if anyone could recommend a fitness plan to start me off?

the gym im in is fully booked with regards making plans for the next 2 weeks, so i at least wanna get a head start.

What I'm aiming for is to be fitter in general, beginning to fade a bit in football now.
Obviously i would like to tone up, but ive read the stickies and understand that a lot of it is due to diet as well. Im looking at that and cutting out all the shíte that ive been eating.

I dont really know what type of weights i should be doing though.
I was in a gym a few years ago but never got to do it much, so dont really have much experience.

Anyone any ideas on what type routine a beginner could start on?

thanks for any replies

DULLAHAN2

event wrote: »

I'm 28, around 5'9" and weigh around 11st

no muscle tone at all really, belly is beginning to get a bit big now.

Thats the weight where i want to get stats would be the same then. Best of luck mate

gonnaplayrugby

Bounce Fitness wrote: »

And I meet clueless guys like you every single day who think, that as long as they can lift a large barbell in a straight line up in to the air, they're world class experts on anatomy and myology. I'l leave you to it so.

:rolleyes:

ye now go back to bein a person trainer in curves lol

Bounce Fitness

gonnaplayrugby wrote: »

:rolleyes:

ye now go back to bein a person trainer in curves lol

I am big man coz me lift big weight.

bubbleking

Bounce Fitness wrote: »

I am big man coz me lift big weight.

Im a good personal trainer because I read the book for 12 years but cant apply the knowledge

event

so, bit of an update on this.

ive been working away, my plan is now like:

5*3*25Kg back squats
5*3*25Kg back squats

5*3*12Kg dumbbell press (12kg dumbbell in each hand
5*3*12kg dumbbell press (12kg dumbbell in each hand

15*2*14Kg dumbbell rows
15*2*14kg dumbbell rows

20*1*14Kg split squat (14kg dumbbell in each hand)
20*1*14kg split squat (14kg dumbbell in each hand)

5*3*20Kg bench press
5*3*20kg bench press

I usually do 4 out of the 5 sets above, and i would do the whole circuit twice. Dont always finish it though, i can be a bit knackered.

the bench press is the only thing i havent increased really, usually with that i can only do:

5*3*20Kg bench press

pleased with how Im doing, even if progress is a bit slow
Any ideas on how i can increase the bench press?

n1ck

Bounce Fitness wrote: »

If you're only starting off, I wouldn't recommend a split routine or even free weights so soon. Get yourself on the machines which isolate each body part, enabling you to concentrate fully on those particular muscle groups without using other body parts for support or stability.

I would have thought using a routine using all body parts would have been the best as it causes you to incorporate more muscles and therefore making all other exercises and progress that much better, things like machines don't mimic natural movements and they support the weight, there's such a difference between benching on a smith machine and not on a machine, free weights would be the way to go if I was the OP and not machines.

Then again i've only been going to the gym for about 2 months.