Gym Help?

[EuthaliaWings]

I have recently started to attend the gym. I know what to do cardio wise, but I am stuck what to do free weights/weight machine wise? I really just want to tone up and build muscle. I would like to loose a bit of weight...but to shape up would be my main aim? anyone got any gym plans they can share with me?

[Chewbecca]

Hi there!

I have two dedicated cardio days, and I spend about 2 - 2 1/2 hours doing the treadmill and the elliptical. The other days of the week I mix cardio and weights. I do the machines, and the free weights. I try to work the front part of my body, and the back part of my body equally. Asking a trainer can be helpful too.

[SunsetRunner]

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@EuthaliaWings wrote:

I have recently started to attend the gym. I know what to do cardio wise, but I am stuck what to do free weights/weight machine wise? I really just want to tone up and build muscle. I would like to loose a bit of weight...but to shape up would be my main aim? anyone got any gym plans they can share with me?

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The best way to lose weight is to walk/jog/run, and (of course) an excellent nutrition regimen.

Using weights (or weight machines) at the gym, do 3 sets of each exercise (with a rest between),

and each set should be 12 to 14 repetitions (use a weight that will allow you to do this) to get lean

muscle; 6 to 8 repetitions (with higher weights) will will result in gaining larger muscle mass.

[SunsetRunner]

When my parents joined a gym they opted for a personal trainer. They have seen such amazing results and my dad says that they probably wouldn't have toned up so much without the trainer giving them sets and advice. Is that an option for you?

[loveabull]

It's funny we pass a gym on our nightly walks. People paying good money to run a treadmill. Two big, strong doggies, I get in my steps, cardio and strength training all in one shot...jus sayin';)

[MariamV]

@EuthaliaWings Welcome to the Community Forums! It's really great to know that you're starting to attend the gym! 

Such great inputs and suggestions from our Fitbit Friends @Chewbecca, @SunsetRunner and @SunsetRunner! I agree with asking a trainer, since they're experts when it comes to assigning a routine in order to achieve your personal goals.

In my opinion, I love to do cardio exercises such as the elliptical and taking spin classes. Spin classes really do a beautiful work if you're aiming to drop some pounds and to tone your body. Besides, it makes you feel great afterwards. 

Catch you later guys! 

[Heybales]

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@EuthaliaWings wrote:

I have recently started to attend the gym. I know what to do cardio wise, but I am stuck what to do free weights/weight machine wise? I really just want to tone up and build muscle. I would like to loose a bit of weight...but to shape up would be my main aim? anyone got any gym plans they can share with me?

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http://www.exrx.net/WeightTraining/Instructions.html

Use the Beginner - Full Body 3 x weekly - Alternating Upper/Lower - First option

As you look at each body part in non-italics and what exercises hit it, select from whatever you have at the gym, machines might be best at first just to get tendons/ligaments used to it, but then switch over to barbell moves - compound best, working several muscles at first.

3 sets with rests of 1-3 min, 8-12 reps. Meaning start out at 8 reps for that workout day. Increase to 9 next workout day, ect. Up to 12 reps.

Then you increase weight 5 lb upper body, 1 lbs lower body, and start over at 8 reps again, working up.

Eating at maintenance would be best since you could then have max potential improvements from the workouts. Those improvements cause fat to be burned and inches to be lost and your stronger muscles to be seen.

But don't worry, as woman - you can't get bulky. Unless you take some enhancements, like you may be thinking you've seen some women look.

Do only about 10 min cardio prior as muscle warmup - then 20 minutes afterwards at whatever intensity you got left and feel like doing.

The cardio won't do anything for looking more toned or build muscle, so keep it in it's place.

[Heybales]

There really is no such thing as lean muscle, and no workout to cause it to be gained in comparison to something else.

Like you can't pick a workout to get fat muscle.

Your body decides how much fat ends up in muscle.

Endurance cardio is about the only thing you can do to purposely get fat in the muscle, a little bit for easier access.

Otherwise, the butcher is about the only place to specify a "lean" cut of meat.

I think there is a general intermingling of lean muscle from the term Lean Body Mass, which is everything that is not fat, which of course includes muscle.

But the eating level determines if there is fat on top of the muscle no matter what lifting routine you pick.

Rep ranges are also a tad off for your specified effects in general.

http://www.bodybuilding.com/fun/topicoftheweek8.htm

"hypertrophy workouts (8-12 reps, 6 sets) .... strength workout (4-6 reps, 3 sets)"

More studies in article.

[SunshineLolli]

I've started New Rules of Lifting for Women, which is a book. I previously had very little experience with weights. It has sequences of different routies, which I like. The explanations for how to do the different exercises are generally clear. That being said, I'm pretty paranoid about getting hurt, so I worry about technique. I sometimes ask a member of staff at my gym to show me how to do the exercise, and they've always been very helpful.  This could be another (cheaper) option for you. 

[MikeBinOkla]

http://www.amazon.com/Weight-Training-Dummies-LaReine-Chabut/dp/1118940741/ref=sr_1_1?ie=UTF8&qid=14...

I have an older edition of the above book, and found it really helpful for starting to do some strength training. As sunshine mentioned, it is possible to hurt yourself, so do find some way to find the best way to exercise. I found my workouts with elastic bands and with gym equipment at my work really helpful in losing weight and helping me feel better!

[Giftie]

Hey @EuthaliaWings, I used to be the exact opposite. I loved my weights, but hated cardio. I started like others have said with a personal trainer that gave me basic exercises to do, but not everyone has the money for that. A couple of years later (when I didn't have the money for a trainer), my sister (who is a trainer but I couldn't deal with her because she's crazy) sent me to this website.

http://www.bodybuilding.com/fun/belfert_bmt5.htm

I have been hooked on Bare Minimum Training every since. I'd encourage you to go through the Table of Contents from the beginning and review the why's hows, proper nutrition and all that excercising encompasses. To get the most out of whatever program you really need to understand it and they do a great job of giving you ALL the information you need to be successful in a weight training program.

Remember for whatever you do, start slowly, focus on form, increase intensity when your body adapts and you'll be seeing results in as short at 4-6 weeks.

You're going to do GREAT!