I am female, 30, 5’9″, 196 lbs. I plan on joining the gym tonight or tomorrow and want an easy to follow workout plan. I usually just do the treadmill, elliptical and cardio classes. I am new to this so I dont know how often I should go, for how long, etc. I would like to lose about 30-40 lbs.
I would also like to eat better but dont know where to start. Thanks in advance!
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exercise is only one part of losing weight.If you want to be more successful then finding the right diet that suits your life style ill speed things up for you
Good luck
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Good luck and remember that it is a combination of diet and exercise (ps…get rid of sugary drinks or pop…great place to start)
You will definitely want to diet while you’re excercising. There are a myriad of diets to choose from. You could go low carb or low calorie. There are plenty of calorie calculators online that will tell you what your daily calorie intake requirements are, and how many calories you need to cut back in order to see weight loss. Calorie counting can be a pain in the ass, but that would be the simplest method to take if you don’t feel like investing in a weight loss program or taking the time to do a lot of weight loss research.
As for excersize, I would recommend starting with one to two weeks of strictly cardio. Try to push your heart rate up. If you’re used to walking at 2mph for 30 minutes, these next 2 weeks try to either ramp up the time from 30 minutes to an hour, or ramp up the speed from 2mph to 3mph.
After the initial two weeks, incorporate some weight training activities into your routeen. You’ll want to do cardio 5-6 days a week, and weight training 3 times a week, alternating lower body and upper body work outs.
Example: Monday you’ll do biceps, triceps, shoulder, chest, and back excercises.
Wednsday you’ll do hamstrings, quads, calves, and abs.
Friday you’ll go back to upper body.
Monday you’ll go back to lower body.
To test the weight you need to be lifting, do one rep of the maximum amount of weight that you can handle for a certain body part. Once you find out the maximum weight that you can lift/press/ect for that body part, divide it by one half. That will be the weight that you will start your weight lifting routeen with. You should do 10 reps for each body part.
Try to stay consistant with your gym routeen. Remember that muscle weighs more than fat . . . and that 1 pound of muscle burns 50 calories at rest. So the more muscle you have, the faster you’ll burn calories.