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What to do in the gym??

  • 06-04-2010 9:03pm
    #1
    lm19
    Closed Accounts Posts: 25 ✭


    Hi,
    I'm trying to lose a bit of weight but mainly tone up and just wanted to know if anyone has any sugestions on what I should be doing to achieve this? how much cardio/weights etc?
    Thanks!


Comments

  • #2
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    lm19 wrote: »
    Hi,
    I'm trying to lose a bit of weight but mainly tone up and just wanted to know if anyone has any sugestions on what I should be doing to achieve this? how much cardio/weights etc?
    Thanks!
    how much time do you have per session, per week and your goals?

    current stats?


  • #3
    corkcomp
    Registered Users, Registered Users 2 Posts: 5,114 ✭✭✭corkcomp


    what he said

    along with full typical (honest) daily diet


  • #4
    lm19
    Closed Accounts Posts: 25 ✭lm19


    planning on going to gym 3-4 times a weeks for maybe an hour and a half each time!! I'm 5ft 7 and ten stone so don't need to losetoo much weight,mainly just want to tone up.


  • #5
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Lift weights. Big ones.

    Concentrate on compound lifts like squat, bench press, squat, pull-ups, military press, dips, bentover rows, stiffleg deadlifts, lunges, plank, hyperextension, wood chopper etc.

    They are all tough lifts, but the good news is that you will be finished well before an hour and a half, and as they are nearly all free weight moves, you won't have to wait for machines. If you don't know them, get a trainer to show you how to do them properly. Then lift the heaviest weight you can manage with perfect form for 8-10 reps. Once you can do ten, increase the weight.


  • #6
    lm19
    Closed Accounts Posts: 25 ✭lm19


    What about cardio????


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  • #7
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Ideally, do cardio on non-lifting days, and do it intensely. Forget anything you've heard about the fat burning zone, hard work will give better results. Some days, do HIIT where you alternate flat out sprints with slower recovery walk/jogs. You can do it on bikes or ellipticals etc too. Just make sure you are going flat out.

    Other days, do moderate intensity cardio for longer periods. Moderate intensity is puffing and sweating, but not in distress and able to hold a slightly disjointed conversation.

    The combination of the two will get you really fit and burn lots of calories.


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