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Gym workout/tips needed

  • 13-08-2010 3:10am
    #1
    CaliforniaDream
    Registered Users, Registered Users 2 Posts: 813 ✭✭✭


    Hey guys,

    I'd love to get a personal trainer for a few weeks so they could design a workout for me and help me get started. However, I can't afford it.
    I'm hoping people on here will be able to design a workout that would be beneficial to me or give me some tips.

    I'm female, 5'5", weigh about 13stone and a size 16/18. I don't have a scale and want to use measurements rather than weight to track my results. My current measurements are:
    Waist: 33
    Hips: 44
    Chest: 40
    Arms: 15
    Thighs: 26

    My initial goal is to lose as much weight as I can. I'd like to be a size 10 which is about 9st 7lbs for me. (I guess it's inch loss rather than weight loss I should be saying!)

    I want to slim down as much as possible in the next 4 weeks as I have something I want to look great for, and then I'll continue to try reach my goal without a date in mind. I plan on working out for 1hr, five times a week. I need this hour to be maximized so I'm getting as much as I can out of the workout. My fitness level is pretty basic at the moment.

    My diet is ok right now. It consists of salad, eggs, fruit and soup with 1 weight watchers 2 point ice-cream daily and a spoonful or two of natural peanut butter (100% peanuts). I'm not looking to tweak this too much at the moment because I don't want to change everything at once. When I get into a workout routine I'll alter my diet to suit then.

    So can someone give me a breakdown on what I should be doing at the gym for my hour? Times on cardio, weights etc. How many reps, what exercises? I'm really looking for a PT without having to pay for a PT right now! :)

    I've gotten some great tips from this forum already so I hope someone can tailor something for me now.

    Much appreciated.

    Edit: Forgot to say, the gym I'm using is a small gym in my apartment complex. It has a couple of treadmills, bikes and various weight machines. I can get a couple of free weights if needed too. Thanks.


Comments

  • #2
    SanoVitae
    Closed Accounts Posts: 1,117 ✭✭✭SanoVitae


    CaliforniaDream wrote: »
    Forgot to say, the gym I'm using is a small gym in my apartment complex. It has a couple of treadmills, bikes and various weight machines. I can get a couple of free weights if needed too. Thanks.

    If you're limited in terms of equipment and space, I recommend you check out this thread -> http://www.boards.ie/vbulletin/showthread.php?t=2055968930


  • #3
    TommyKnocker
    Registered Users, Registered Users 2 Posts: 3,829 ✭✭✭TommyKnocker


    Hi There

    I would advise you to have a look at Transform's Blog and see the workouts some of his female clients do. I think that this type of workout would benefit you most and provide noticable results quickly.

    For equipment I would say if you picked up maybe 1 or 2 8kg kettlebells you would be pretty much sorted and these don't take up much room storage wise.

    Does your gym have a crosstrainer or rower? If yes you could do some short sharp intervals at the end of your routines 2 or 3 times a week.

    So say you have a cross trainer. Set the resistance to moderate to hard (it shouldn't be a struggle to move, but it shouldn't be too easy either) and go fo 20 seconds as hard as you can. Then 10 seconds to catch yoru brath and go again. Do this 8 times for a total of 4 minutes (which will feel like 20 :D) and you should be spent at the end of this. This is called Tabatha sessions.

    Alternatively you can do HIIT where you go as hard as you can for 30 seconds. Rest for 60-80 seconds and go again. Build this up to doing 10 intervals, around 15-18 minutes. When you get to this point start to decrease the rest and increase the work periods slightly.

    Finally for now have a look through the Home Workout Thread for some more ideas of workouts suitable for home with little or no equipment.

    Also I would encourage you to post up a typical days diet. I know that you say you a happy with this, but honestly quite a lot of folks who think that their diet is good often find when it is posted that it's not quite as good as they think. So seeing as you have an occasion on the horizon that you want to drop some bodyfat for, it would be a shame to put the work in training wise only to have your diet sabotage your efforts.


    Best Regards,

    M


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