I'm now off at college for the summer and my school has a state of the art rec center (weight room, bikes, treadmills, rock wall, ect.). I want to get rid of my high school fat and tone my body (6 pack abs, smaller waist, muscular everything else) but i dont know were to begin. I've been here a week and i have about gone 3 times. I stretch, and bike 5 miles in about 15 minutes, then i hit the machines.
But the question is, how many times a week should i go, what machines should i use, how many reps should i do, and will i see some results before i come back in the fall?
Note: Im not morbidly obeese, just about 50 lbs. overweight. And the goal is a near perfectly toned, :"sexy" body.
Best answer:
Hi,
Congrats on your decision to get fit. It's challenging, but fun. Your first order of business is to get your diet straight.
I'm a PT and aerobics instructor, I have young clients like you and they are the best students, they see results fast IF they follow direction.
In 5 or 6 small meals, spaced evenly apart, eat 10 x your body weight in calories (if you weight 180, you will eat 1800 cals, ets) . Every meal should have a complex carb and a lean protein, in the above example you might eat 6 meals at 300 cals, 4 oz of chicken breast is about 120 cals, a small serving of brown rice is 100, the rest can be veggies.
Drink LOTS of water and no alcohol or sodas,. even diet sodas can be a problem.
Once you have that down find a nice, full body CORE , weight routine that suits you. If you were to do about 21 working sets, 3x a week, that would be sufficient. THere are 100's of websites with routines on them, but you should be doing 3 sets of a particular exerscise, 8-12 reps with a minute or so between sets. Your cadence will be "1 up and 2 down" and be sure to feel the targeted muscle and get a full range of motion. At the end of each set you should feel like you can do one or two more, get an experience spotter to work with you and point out your form.
A good starter routine is:
Ab crunches to warm up
chest press, 3 sets
Lat Pulldowns, 3 sets
Back Exensions, 3 sets
Shoulder presses, 3 sets
Shoulder Raises, 3 sets
leg presses or extensions, 3 sets
hamstring curls, 3 sets
Vary useing free weights, dumbells and equipment.
After your 30-40 minute weight workout, get a quick stretch and then do 45 minutes of cardio, 10 minutes to warm up, 30 minutes at about 75% MHR [ (211-age)x.75 cool down for 5 minutes, stretch again. A hot shower post workout will help eliminate soreness.
On your off days do just the cardio work and be sure to take 1 whole day off a week, you can even have cheat meal on that day if you like.!
WOO HOO
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Combining Weight and Medicine Ball Training
Article by Medicine Ball Workouts
Training in multiple different ways can certainly bring about a great deal of rewards. This article intends to go over what these positive elements are and give away a small number of the most effective medicine ball workouts.
Exhaustion and plateaus are a pretty real aspect of the weight room. This is unlucky and unavoidable and yet it may be eliminated, there are a lot of means to go regarding this such as shifting your workout process and even leaving the gym in total and working out at home instead or even even the park.
Stepping out of the gym to exercise will likely fulfill a great many benefits, it grants a change of circumstance which a great deal of us need. You can fatigue the body in innovative ways that your muscles haven't modified to, allowing new advances in your development, signifying that after a while when your body again develops to this new adaptions you may hit the weight room again fresh. This article will look at a a small number of workouts that are fairly reliable in distressing musculature using these medicine ball workouts, at this point, medicine ball workouts are not a new thing but that are few recognized workouts, so let us take a look at why the medicine ball is such a wonderful device.
There exists three planes of movement that the body functions in, but at most we work with only one whenever weight training, whilst in every day life and in any sport we move in three planes of motion. By implementing the medicine ball we have the ability to copy real life in a muscular stressing way this is also recognised as sport specific movement.Medicine ball workouts are tremendously efficient at working out the core muscles or the trunk muscles, these group of muscles are based in the torso they are the most paramount muscle as your arms and legs can only be as powerful as your core. By working on the core muscles you may very well find that your dead lift and bench press will improve, you definitely will equally find your balance and over all fitness increase by having a stronger core.
Medicine ball workouts are great for producing explosive strength which is important in all sports, especially when you develop explosive strength in a sport specific movements.
Now lets take a look at several genuinely beneficial medicine ball workouts that you can use whether you'd favor to remain in the gym or take the workout to your house or park. These work outs have been specified because they work numerous muscles in one go, allowing for you to save time.
The Plyometric Press Up to Chest Pass, kneel down on both knees with the medicine ball up against your chest prepared to pass a chest pass to a partner then drop down to do a push up pushing yourself back up as rigorously as possible.
Lumberjack Pass, carry the ball over your head in a standing position, bend over and sway the ball amongst your feet and rapidly lift up and throw the medicine ball are far behind you as possible.
Squat Jump, this exercise is pretty hard and effective, grip the medicine ball to your chest and squat down steadily and jump up very quickly and land back down in a controlled manner.
By having a break from the weight room and working on these exercise routines you will find yourself being able to by cross that plateau you were trapped on. Keep fit keep working out and do it safely.
Orignal From: What workout routine should i use at my schools weight room to get a nicely toned body?
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