Help! Personal workout programme...

icescreamqueen

Hi all. Ok, basically I joined the local gym yesterday. It's a family run gym and here lies the problem. I don't think anyone who works in the gym is actually trained to do out personal workout programmes. The gym is small but well equipped. I was a member of a gym in Dublin 2 years ago and was on a proper workout programme and found it really effective in toning and weight loss. I just can't remember what equipment I used and how long for. I put on 10 pounds in the last 2 months and want to lose it and tone up! I'm now 9stone 10, 5'3, 25 and female. The only equipment I don't like using is the treadmill. Can anyone please help me? I intend to do exercise everyday but go to the gym 4 days a week.

icescreamqueen

Also, I must add that my problem areas are my legs particularly my thighs, quadriceps semoris (had to look that up) and behind.

Sparkx

Hi There. Have you had any progress sinse posting this thread?
Im a qualified personal trainer and i believe in a lifestyle approach to your goals, not just a workout programme.
Where you were and what you did two years ago may not work alone as your lifestyle now might have changed with the move and you may be more or less active and your time table may be much different.

Having a gym with all the equipment is no good unless your shown what to do , how to do it and your results recorded. Your workout needs to be changed every 5-6 weeks (At least) and dont worry bout the treadmill.
I dont like it either as i find it quite boring but there are pleanty of ways to do cardio without the treadmill.

I can see the urgency and panic in your message and you want to get in shape quick. You do need to look at a sustainable commitment to your health & fitness and having the intent to exercise everyday and go to the GYM 4 times a week is great but i think you should look at a more realistic longterm approach and how you can improve your lifestyle and energy intake/output daily so you dont rely 100%on the GYM.

I could go on.........
I recommend you find a good personal trainer and get them to record your progress & build you a proper progressive programme.
Im not sure what part of the country you are in but let me know if you still need assistance......

ImGettinPaper

icescreamqueen wrote: »

Hi all. Ok, basically I joined the local gym yesterday. It's a family run gym and here lies the problem. I don't think anyone who works in the gym is actually trained to do out personal workout programmes. The gym is small but well equipped. I was a member of a gym in Dublin 2 years ago and was on a proper workout programme and found it really effective in toning and weight loss. I just can't remember what equipment I used and how long for. I put on 10 pounds in the last 2 months and want to lose it and tone up! I'm now 9stone 10, 5'3, 25 and female. The only equipment I don't like using is the treadmill. Can anyone please help me? I intend to do exercise everyday but go to the gym 4 days a week.

I'm 23, Male and from Dublin. I'd be willing to help you out pm me your number ;D

Hi there! You sound very similar to me...I'm 5 foot 4 and weight has gone up to 9stone 9 recently (exams and college life got in the way of my usual healthy eating and gym workout). I definately agree about needing a plan tailored to you, but in reality some exercise is definately better than none whether it's tailored to you or not. My basic gym plan (when I haven't been in a while and am feeling unfit) is.......

3 minutes warm up on bike
stretches
30 minutes on treadmill (don't bother killing yourself running all this as interval training is best - walk for 2min then run for 3min and increase as you get fitter)
10 minutes on rower (GREAT to burn calories as it offers resistance as well as cardiovascular exercise)
10 minutes on crosstrainer
Some pressups, lunges, etc
3 minutes cool down on exercise bike
Stretch to finish!

NB. Make use of any weight machines in gym do not avoid because you burn calories with cardio while in gym but if u do lots of repetitions on the weight machines using a light weight u will build lean muscle and burn more calories all day long...

Also I find no matter what I do in gym the healthy diet is most important

Hope this all helps you because it was my usual routine and I was always 8 st 7 pounds when I followed this so it's healthy and not drastic like some of the advice you get in magazines! Best of luck

Can I just add for the bum squats and lunges with light weights are great, as is walking/running on an incline on the treadmill

Mellor

Sparkx wrote: »

Your workout needs to be changed every 5-6 weeks (At least)

Why?
Give me a reason and some proof or basis in physiology.
Please don't use some buzz word or phrase like "you need to surprise your body", "you body gets used to the movements etc"

Efficient compound movements still use energy, no matter if its been 4 or 14 weeks. Your body does get used to certain movements in a way, as the neuromuscular pathways are established, which can make the lift easier. But this means you increase the laod and burn more energy not less.

I think variation has its place for some goals, but the reasons for this are almost never why people are told to vary it, and almsot never applicable.

Most of the time this variance is suggested by the firness media and some personal trainers, who both obviously have an interested in the idea.