Loss Gym
What is the best weight loss weight gym routine. When will I see results?
I lost 30 pounds, but my body fat has inched up a few percentage points. Does my plan look good?
I want to get by body into shape for what else for the girls and the beach..lol
My routine is
10 minutes of Cardio
30 minutes of weight lifting
10 minutes of cardio
5 minutes of cooling down
Also any other suggestions for me.
If you have not lifted weights on a consistent basis for at least a year, my first recommendation is to do full-body workouts that hit all the major muscle groups three times a week. Here's a sample full-body workout:
Squat or leg press
Bench Press
Lat pulldown or bent-over row
Shoulder (military) press
Upright row
Tricep extensions
Leg extension
Bicep curls
Leg curls
5-10 minutes of cardio as a warm-up is good. If you can get your weight training routine done in 30 minutes, that's great. Most people lift weights for 45 minutes, and you don't want to do more than an hour.
The number of sets and repetitions (and the weight you use) will depend on your goals. First, you need to figure out what your one-rep max is for each exercise -- that's the absolute most weight you can lift one time with proper form. Once you've got those numbers, figure out what your goal is.
If your goal is to lose fat and tone up what you have, you'll want to do fewer sets, more repetitions, and less weight. A typical "cutting" workout is three sets of 12-15 repetitions using a weight that's around 65% to 70% of your one-rep max. Take two seconds to raise the weight and two seconds to lower the weight, rest for 30-60 seconds between sets, and try to go from one exercise to the next as quickly as possible.
If you want to build more muscle, you need to lift heavier weights doing more sets and fewer repetitions. A typical "bulking" workout is six sets of six to eight repetitions using a weight that's 80% to 85% of your one-rep max. Take two seconds to raise the weight and four seconds to lower the weight, concentrating on form. Rest for 90-120 seconds between sets and between the different exercises.
The cardio at the end is not necessary, but the cool-down is. Some stretching or light aerobics is good for cool-down. You're really better off doing 30-60 minutes of dedicated cardio on your non-lifting days.
Best of luck!
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