I have recently started to go to the gym. Im a little bit overweight now that I have had a desk job for a while, and want to drop about 20-30 pounds. That is my first priority.
Second, I would like to tone up. I dont want to add muscle and bulk up, but want to tone up what I have already.
I have about 45 minutes each day Mon-Fri at the gym. What I do now is based on the body-for-life plan I used to follow. Its running for 20-30 minutes (usually on an elliptical) on Mon, Wed, and Fri. On Tues its upper body workout with nautilus equipment (biceps, triceps, pecs, shoulders, and back). On Thurs its lower body (Quads, Hamstrings, calves). And everyday I do some situps or crunches at the end.
If you dont know the body for life workout plan, it involves doing a set at a medium weight level, and increase the weight each set through 5 sets.
I also follow the body-for-life diet, but don’t want to focus on diet in this question. Just want to get feedback and alternative suggestions on how to maximize my time at the gym to 1) loose weight and 2) tone up.
Thanks
{ 2 comments… read them below or add one }
well i joined a gym 2 weeks back and whay i do is ride my bike down there so thats like 15 min
then i run and walk for 10 min only on the treadmill
then i go lift weights
then i run on the ellipital then weights
then elliptical for 10 min again then i leave and thats basically 1 hour or more all depends cause i might stay and run longer
but to answer your question u should run alot 20-30 min is great!!
eating healthy is great too
but still i eat whatever i want like chips and burgerking lol
but i still workout and i dont get fatter only skinner
if u want to tone up lift smaller wieghts
but not ones that are too easy or too hard ones that are normal for u
hope i helped
Interval training sounds like a great idea
for you because you’re already in the gym.
Like you said, you just need to maximize.
Interval training “tricks” your body into
burning more fat, and toning at the same
time. Some parts of your workout sound
a bit similar to this idea. But you should
use interval training consciously, and
consistently for greater, and faster results.
Here are some links to get you started if
you’re interested. I wish you the greatest
success!
http://www.streetdirectory.com/travel_guide/43141/lose_weight/burn_more_fat_with_interval_training.html
http://video.google.com/videosearch?hl=en&q=interval+training+routines&um=1&ie=UTF-8&ei=yg2DSsa_Ho6EmQf7z5ihDQ&sa=X&oi=video_result_group&ct=title&resnum=4#