So I'm joining a gym...

[dudemanjack]

Originally posted by Dracon II
I have a consultation this thursday. Part of the deal is that they design a program for you.

Could you post the program they give you?

[Dracon II]

Will do

[Dracon II]

I don't have the actual program with me (they make you leave it at the gym). But basically the program is this.

4 days per week (4 cardio sessions + 2 weight sessions)

Cardio sessions include:

Treadmill, cross trainers, and exercize bike. Basically I do at least 30 mins (will probably start with 60 mins) on these.. keeping my heartrate at 120 bpm... increasing the intensity of the workout as my fitness improves.

For weights they've started me doing 2 sets (set= 15 reps) with the leg press, shoulder press, and 2 weight machines for my arms (forget what they're called).

For my abs I'm doing an exercize called a brace. I have to do two of these, each for 30 seconds, working my way to 90 seconds. Apparently this builds core strength. The instructor said the days of simply building a six pack are over.

[Solly]

120bpm doesn't seem very good. I used to work out around 160bpm peaking at 170bpm. Trainers never want to have you do too much too soon I guess, but 120bpm is pitiful.

Don't do 2 sets of 15 - if you can do more than 10 reps in any set then you're not lifting heavy enough. 15 reps is bird's lifting. Has he started you on the pink dumbells as well?

[Footie Mad]

I think there's a universal rule for determining if a gym is good or bad. If you fart by accident when lifting heavy and nobody thinks you're disgusting, then it's a good gym.

[dudemanjack]

Unless you have some sort of medical condition that we don't know of, that routine is incredibly weak. Four days of cardio probably isn't needed. You can probably get by with three when you're a beginner. If I were you, I would forget everything the trainer told you and go back to the links I put up earlier in this thread and find a beginner routine from there.

[Urban Ranger]

Oh please, people.

You are pitting yourself against a qualified trainer, who in all likelihood had measured Dracon's physical conditions before setting a programme for him.

He's just going through the initial toning up stage here.

[faded glory]

I just got back to the gym after a few years off.

Im on a 2200 calorie diet and lifting wieghts and drinking protien shakes right after working out.


Result: I have bigger muscles already..

Bonus: My stomach has lost 2 inches!!

CALL NOW LIMITED TIME OFFER: I've lost 19 pounds.

What am I doing in a month and a half to get these results?

The diet for one. The shakes the other.

My routine is as follows ;
Mon: Lower body
Tue: Upper body
Wed: Off
Thu: Lower and Upper
Fri: Off
Sat:Lower and Upper
Sun: Off

Everyday I spend in the gym I use a simple philopshy I learned from JOHNSTONEFITNESS.com (Check it out, really inspirational)

Work out, Sweat out, Get out..(explained) You need to spend an hour and a half.

Work out for 45 minutes on free wieghts (no machines. They dont have as much effect. Free wieghts use stabilizer muscles)

Do HIIT Cardio for 30 minutes

Hit the suana for 15

Grab a protien shake and leave.

Boom.

Dont forget to diet. Thats huge. You cant spot reduce fat. Just your Body %. Doing 15 billion situps is useless. Your just building muscles under fat. Just do 50 and eat with moderation. You are at that point, cutting.

Good luck fellow gym buddy/

[dudemanjack]

Originally posted by faded glory
I just got back to the gym after a few years off.

Im on a 2200 calorie diet and lifting wieghts and drinking protien shakes right after working out.


Result: I have bigger muscles already..

Bonus: My stomach has lost 2 inches!!

CALL NOW LIMITED TIME OFFER: I've lost 19 pounds.

What am I doing in a month and a half to get these results?

The diet for one. The shakes the other.

My routine is as follows ;
Mon: Lower body
Tue: Upper body
Wed: Off
Thu: Lower and Upper
Fri: Off
Sat:Lower and Upper
Sun: Off

Everyday I spend in the gym I use a simple philopshy I learned from JOHNSTONEFITNESS.com (Check it out, really inspirational)

Work out, Sweat out, Get out..(explained) You need to spend an hour and a half.

Work out for 45 minutes on free wieghts (no machines. They dont have as much effect. Free wieghts use stabilizer muscles)

Do HIIT Cardio for 30 minutes

Hit the suana for 15

Grab a protien shake and leave.

Boom.

Dont forget to diet. Thats huge. You cant spot reduce fat. Just your Body %. Doing 15 billion situps is useless. Your just building muscles under fat. Just do 50 and eat with moderation. You are at that point, cutting.

Good luck fellow gym buddy/

If you do this routine, or even ones at the websites I posted earlier, you will lose weight (as long as your diet isn't too bad).

[MrFun]

What exactly are stabilizer muscles and why is it that weight machines are not effective in working those particular muscles?

[Ted Striker]

Dracon I'd stick with what your trainer says, right now your goal is just to get comfortable with the equipment, the exercises, and being in the gym on a regular schedule.

When you improve you can stack up the weights , etc.

[Jon Miller]

Originally posted by MrFun
What exactly are stabilizer muscles and why is it that weight machines are not effective in working those particular muscles?

they are the small muscles

they keep your hand straights and stuff like that

the machines.. since there is only one way of motion, do not work them..

but the free weights do.. and the stabilizers are all over the place and so create a more defined look

while the core muscles provide the mass

JM

[aneeshm]

Originally posted by DaShi
Join a local Kendo dojo. You'll get everything you say you want out of a gym, plus you get to hit people with sticks.

Unfortunately , they get to hit back . . . . .

[Solly]

Originally posted by faded glory
I just got back to the gym after a few years off.

Im on a 2200 calorie diet and lifting wieghts and drinking protien shakes right after working out.

Add dextrose for faster absorption. Your body needs it.

Work out, Sweat out, Get out..

(explained) You need to spend an hour and a half.

Your body starts producing the stress hormone cortisol after around 45 to 60 minutes of working out. Continue working out after this and you'll lose muscle, not body fat.

Still, it depends on your aims. But I know a lot of people who have dieted and done cardio like crazy, and got down to 11 stone but still look "skinny fat".

Work out for 45 minutes on free wieghts (no machines. They dont have as much effect. Free wieghts use stabilizer muscles)

Yes. Then go home.

Do HIIT Cardio for 30 minutes

If you want to undo all the good work the weights work-out did, go ahead.

Hit the suana for 15

Optional.

Grab a protien shake and leave.

Do this before the sauna, and have some dextrose or a banana with it.

Dont forget to diet. Thats huge.

Cut out the crap and it's amazing how much you can eat and still make gains in muscle and lose fat.

You cant spot reduce fat. Just your Body %.

Good luck fellow gym buddy.

[MrFun]

Originally posted by Jon Miller


they are the small muscles

they keep your hand straights and stuff like that

the machines.. since there is only one way of motion, do not work them..

but the free weights do.. and the stabilizers are all over the place and so create a more defined look

while the core muscles provide the mass

JM

I see -- thanks for the info.