Gym Program Advice

rcarter15

Hi,

Trying to lose weight and gain upper body strength and looking for assistance in gettin he right program, but please take into account I am unfit and just started the gym 5 weeks ago.

Current program as given by the gym instructor:

cardio:
30 mins walk at 4mph (couldn't do this 5 weeks ago, can now including a 3 degree incine)


weights: 3 sets of 15 reps
Pull ups (max assisted on the machine)
Drops (opposite on Pull Ups on same machine max assisted on the machine)
leg press at 55kg
butterfly at 36kg
reverse butterfly at 24kg
Dips at 46kg

The whole session takes 1 hour, 3 or 4 times a week.

The gym I use is pretty well stocked, have spinners, rowing machines, full range of weight machines and free weights. Also a small open area which has a punch bag etc.

Any advice on exercises better suited to target my oversized gut and moobs would be appreciated, bear in mind I am a beginner weighing in at 21 stone 8 (138 kg) and not very fit (no jogging etc - can manage a 30 min walk)

thanks for any help

Richard

runawaybishop

You cant really target fat removal, that will happen with time and a good diet.

A beginner program that uses linear progression and compound lifts is what you need, look at stronglifts or starting strength. Do your strength work first and your cardio after. While i wasn't there to assess you like your trainer was I am not quite sure that the program they recommended is a good one and i would speak to them about the programs i mentioned.

Have a look at http://simplesciencefitness.com