OK, I’m starting to go to the gym regularly again and need some good workout routine ideas.
My main priority is to lose some flab, and tone up (especially my butt and legs.)
Anyone have any good routines I could follow? Like, what machine, how long, how many reps, time on the treadmill, blah blah blah.
Also, how can I use the elliptical machine to work my tush?
Thanks!!
{ 2 comments… read them below or add one }
K, here are things you should consider before doing anything.
Reps: 3~5 with heaviest weight = MAXIMAL strength
Reps: 3~5 with moderate-heavy weight = Power
Reps: 8~12 with moderate weight= Hypertrophy (muscle mass growth)
reps: 15 and over = Toning
now, with that said, you should really avoid the regular BODYBUILDING routine, for example, 3 sets of 10 with moderate weight with 30 seconds rest in betweeen will result in muscle growth.
So as long as you dont do that you wont gain signifcant amount of muscle, and even if you do u’re a girl so your body wont respond by getting muscle mass as fast as guys do.
But there is nothing wrong with getting stronger, so you should consider doing like 2 – 3 sets of of 6 with heavy weights.. as long as you don’t do it in volume, for eaxmple 3 sets of 6 = 18.. 5 reps of 6 = muscle growth+strength. Getting stronger will help you lose fat too.
You first priority should be losing fat, because even if you have toned muscle, there is no point of having toned muscles if fat is covering it right?
#1 way to lose fat depends on the intensity of work outs, you don’t have to run an hour every single day to get the results… and to be honest, it is a waste of time, and it’s pretty much proven that doing a long time of cardiovascular exercises only burns calories WHILE you’re doing the exercise while few minutes of VERY intense exercise will have you burning up even after the exercise. short brief of organized INTENSE exercises > longg…. boring… stressing…. wasting time on treadmill…. There are too many intense exercises u can do so i won’t get into that but #1 way to lose fat is doing Burpees..
Now to get firm legs and butt squating is probably the best exercise you can do. After that lunges are the best. Also, u can’t really use the elliptical to shape your tush… elliptical is just a better alternative to the treadmill because it’s less stress on ur knees and it’s overall a better way of cardiovascular workout.
yea i don’t know wher ei’m going with this lol, but yea you can divide 3 types in a week, so monday do strength training, wednesday do toning, friday do general conditioning. the even days u can rest and do core exercises to firm up ur abs.
Most importantly, ur body is made in the kitchen… dont starve but don’t eat until u’re really full.. and avoid fries and fatty food. U can do all the intense workouts in the world but if u eat trash, u won’t gain anything. Oh and hardwork… don’t let anny ads convince u that u can lose fat in fucking 2 weeks or any ridiculous like that… it takes time to REALLY get to where u want to be at.
Choose one or two muscle groups to work each day. Your muscle groups are back, biceps, shoulders, triceps, legs, and chest. If you work one muscle group a day, you’ll be doing 6 short days in the gym. If you do two each day, you’ll be in the gym every other day for 30-45 minutes. Make sure you work all your muscle groups. Some people just do their arms and that’s just stupid. Work each muscle group every week, don’t leave any out.
You’ll choose 5-8 different exercises per muscle group. For your toning goals, you’ll do 3-4 sets per exercise, 12-15 reps per set. And when I say “12-15,” I mean that you should be having a hard time lifting those last couple reps. If it’s easy, get a heavier weight and start the set over. Always put forth 100% effort in every exercise for every muscle group.
You want to start each gym session with free weights, not machines, because those take more muscle (called satellite cells) to help stabilize the weights. Do the machines later. Because you don’t say anything about any previous injuries or problems, I can’t tell you 100% what will be good for you. Look them up on Google with “[muscle group] exercises” and check them out. Write them down and pick them before going to the gym.
Time on the treadmill: 0 minutes. Don’t waste your time with the treadmill. Do your cardio outside. You’ll do more work, thus expending more calories and you’ll see your results better. This will also work your butt better. Your leg day will include things like squats, lunges, leg lifts, etc., all of which will also work your glutes.
Follow up each of your workouts with 30-45g of whey protein. NO, YOU WILL NOT BULK UP (not like that’s a bad thing anyway). The whey will help repair your muscle immediately following your workout. This will help you see results faster, and you’ll also reduce the soreness the next day.