lost on what to do. alright i need a little help. i’m just starting to go back to the gym but i have no idea what to do. i have no weekly plan and i have no idea how to set one. i go on the elliptical for 30min and then maybe some arm machines 4x a week but i need help setting up a plan. i end up leaving sooner than i want because i dont know what to do. im 18, 5’4 and 145Ibs. would like to tone up and lose around 15Ibs. no rush just want to do it healthy. thank you for and help i can get =)
lost on what to do
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Go to Bodyforlife.com. Great program, and it’s free. You can even print out the plan to track your progress, put them in a notebook. Follow the program, you rest for only 1 minute between reps, so you’re doing it quick, and you’re out of the gym is less than an hour. On Cardio days you’re out of there in less than 1/2 an hour. It’s all you need. Check it out.
I just checked it out again, it’s still awesome. Spend some time on the site. Go to the Weight-training program link, it’s got tons of info.
There’s no catch, it’s all there and it’s absolutely free!
It works for me because it’s quick. In my mind, I know i just have to power through it and I’m done. On cardio days, it’s only 20 minutes, so mentally I can handle it better, and I never talk myself out of it. Rather, I talk myself into it!
Go get em!
Lose weight. That’s great you’re going to they gym…there is an e-book called “Never Diet Again” that tells you how to eat like a naturally thin person. It is so simple to read and follow. You can download it at http://www.neverdiet.net. I lost weight eating this way and kept if off, being able to eat whatever I want. The problem with diets is that they never work permanently!! This way DOES. It’s the way people are meant to eat. Good luck to you!!
thank you. for all the help =)
Good for you.. When you join the gym their is usually a person that will give you tips on which machines to use. Don’t be afraid to ask the trainer.
Make a plan on what you want to do. For toning up you should hit the gym three times a week for about 45 minutes per day. The other days you should pick something to do that is physical and you like to do. Like hiking, b-ball, swimming, anything as long as you like it.
The universal weight machines is a good place to start. Don’t have to spike the weight at 100 pounds to get started. Just ten pounds is great and with that your body will let you know what kind of shape you are in.
Upper body, lower body, torso. Design a routine that will hit each section every day you are in the gym. I leave out the running or bicycles. These things you can do for free. So using the universal weights will put you in a tone body. Find at least two machines/exercises that will do at least close to the same thing. This way you can mix things up from time to time and stay motivated.
The gym every other day is for a reason. You want to give your muscles at least 24 to 36 hours to rebuild. But the filler activities on the off days keep you moving and motivated.
Always stretch before and after. Although you are 18 and young and might not feel it now the stretching will pay off in the long run with fewer injuries.
And if you feel cocky you can google army workout or marines work out and go from there.
Hope this helps.
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