Joined a Gym,Maximising my workouts..

dahat

Anyone got some good workouts or tips to get the most out of my time there?
Also how long should i spend there in a session?

My aims are to get from 15st 4lb to 14st with no running as i have issues.I currently use the Rower,Bike and X-Trainer with a little upper body weights 2/3 times weekly.

Gym is your bog standard Hotel Gym,instructors are pretty poor as regards helping members unless asked repeatedly.

Rubber_Soul

http://www.reddit.com/r/Fitness/wiki/faq

RidleyRider

Where abouts in South Tipp are you? If you're anywhere near Tipp town, the instructors in there are more then happy to help if you ask them.

JimmyCrackCorn

Slight deviation.

Have you got your diet in check or a plan to get it in check?
How do you feel about weight training?
Are you looking for a program or instruction on machine/exercises?

Mellor

Step 1: Sort your diet. Make a diet plan.
Step 2: Pick a exercise program (resistance based training)
Step 3: Stick to the diet plan and follow the program.

dahat

Apologies for late reply...

Diet is pretty ok.

Breakfast is Porridge every day with a coffee
Lunch can vary from Egg salad,Tuna salad,Chicken Salad with a soup my wife makes,a Slimming World soup http://lauraswjourney.blogspot.ie/2011/06/recipe-super-speed-soup.html
Dinners then tend to be Chicken based with veg and Red meat once a week.

Snacks and extras: Apples,Nuts,Bananas,those small Muller light Greek style yoghurts.

As for exercise,Any link to resistance based programmes?I do like structure to my workouts,i like knowing what to do each session.

Weights are Chest Flys,Chest Dips,Bicep Curls,Lat Pull down,Dumbbell Triceps Extension,Miltary press,seated, think thats it,as i said it is upper body just now.

Cardio i mix between Hill workouts on the stationary bike,30mins,20 min Interval sprints,min on min on,I do a 30-45min tempo spin on weight days,Rowing machime 1000-1500-2000 depending on what id did that day and Xtrainer for 20 mins either at a same pace or Hill reps again..

NinjaK

cut back on the fruit, eat it in the morning and if you want before and after your workout. If you stick to that diet and exercise you should lose weight. Also take rest days, if you workout too much you will get burnt out.

dahat

Fruit would be a big downfall of mine,3-5 pieces a day over the whole day