Exercise Advice

[indiana_j]

I'm getting back into going to the gym (I can see it from my window, I really have no excuse) but I need some advice on what I should do.  What weight machines should I look to, should I switch it up day to day (cardio and then weights) or should I do what I did today, which was arm and then leg weights and then walked a mile on the treadmill?

Comments

[taffimai.livejournal.com]

It's been a while since I was actually in shape, but I always did cardio and abs every day and then legs and arms weight machines on alternating days. As for which machines, I always tried to do at least one machine per muscle group.

[amythyst7.livejournal.com]

This is similar to my good routine. You need a day of rest after doing weights, but it works well to break them up so you do upper body (arms, shoulders, chest and back) one day and lower body the next day. As for cardio - every day is good, so long as you change it up - one day elliptical, one day swimming/bike - that way you're varying the muscles being used.

[fixeight.livejournal.com]

Okay. My plan is 6 months to see a full change going.
everysix weeks you should be changing your weights up or upping the size (so if you left 40, then you move up to 45 after six weeks).

You do 2 - 3 circuits (12 reps for toning, 15 for bulk/muscle).

You do five minute warm up on the tread mill or whatever for cardio, half hour weights and then do your full 30-40 minute cardio afterwards. I've heard it all aroudn the block that you should do weights first, cardio second, it targets burning fat more than doing cardio first.

Good to do sit up, push ups and the plank along with stretches at the end of your work out (quality over quantity matters here).

The slower you lift weights, the more you get out of it. So instead of buring through the program you have, go very slowly.

you probably already know some of this,but I can suggest a few things to get you going. those are the basics to go by. :)

[fixeight.livejournal.com]

I'd probably add that I do mon, wed, friday with one day inbetween and then shift my program to sun, tues, thrus. Like she said below, give yourself one day off inbetween. I personally dislike cardio with a vengence so I give myself a complete day off inbetween.

You know, I use to be a size 10 and when I did six months of this steady program, I dropped all my weight and fit intoa size 7 that I've never done before.

But weightloss/muscle gain has as much to do with working out as it does with eating properly. When you work out, you eat less crap, feel better and the desire to eat lessens all the time. Not sure its a problem with you but something good to keep in mind.

Drink lots of water. Whenever you're hungry, drink water first. People often confuse thirst for hunger and that helps a lot because most people are very dehydrated in the winter months.

[seraangel.livejournal.com]

You'll want to give yourself a day inbetween doing any sort of weight work - or jogging if you end up doing any jogging. It may end up being two days depending on how sore you are.

But one day at the very least, as it gives your muscle time to repair. I usually switch out cardio and weights and then cardio and then cardio and weights and so on through the week and then give myself the day off on Saturday and Sunday.

You'll want to start out with warm up cardio. Just a light walk on the treadmill, or some skipping or whatever. My trainer usually makes me do 3 x 30 sec skipping to warm up.

Then you do your weights. I usually do 3 sets of 20 each on whatever weights I'm doing. But you'll just want to go with whatever you can do to start. Don't overdo it or you'll tear muscle badly and won't be able to do any more.

Then afterwards you can do your normal cardio routine and finish with maybe a 5 minute easy walk on the treadmill to cool down, followed by stretching.