Recommend a good gym work out??

G

gumpie

Well-Known Member
Joined
May 1, 2007
Messages
263
Reaction score
0
Location
Midrand
Hey guys.

Can any 1 recommend a nice gym work out. I am trying to lose weight mainly but would also like to get a bit of muscle gain.
 
Hmmm i would imagine depending on your weight that you should get rid of the weight before putting on muscle. I may be mistaken.

Cardio cardio and more cardio :)
 
killadoob said:
Hmmm i would imagine depending on your weight that you should get rid of the weight before putting on muscle. I may be mistaken.

Cardio cardio and more cardio :)
Click to expand...

Yea i am starting out with basic cardio. i have only been back at the gym for a week now and i am starting to feel better.
 
Consider doing exercises that employ more than just one muscle group and those that target major muscle groups. Think power lifting type exercises like Squats, Deadlift, Benchpress, Clean & Press, Snatch, Pull-ups, Dips. Include a full body weight workout at least 2x a week in your programme and you'll be surprised how your fat loss increases
Getting some lean muscle on your frame aids big time in burning fat and once the fat is gone you'll not have that scarecrow with some loose skin look.
 
Here is another weird one. Get a tractor tyre and beat it with a sledge hammer. It may sound simple but it really lays a beating on you....
 
exactly what i need! my friend and I are starting on monday, 14 days or terror and we want to loose as much weight as possible. starting every morning at 6 am, driving to the beach, jogging on the beach, swimming in the ocean, more jogging, going to the gym, lots and lots of cardio, treadmill, stair machine thingy and other stuff! i cant wait.
 
like a broken record and a cheap punt of my sport..
Play squash, its great for cardio and at least ur running after something...
 
remember as you loose weight, your muscles will start to show anyways

so depending on how much time you spend in the gym, maybe do like 40min of weights, and then 20min of cardio

also your current fitness level will play a role as well, as well as the time to reach your goal.
 
gumpie said:
Hey guys.

Can any 1 recommend a nice gym work out. I am trying to lose weight mainly but would also like to get a bit of muscle gain.
Click to expand...

its a bit of a catch 22 situation and it depends entirely on your current weight/physical condition. rather focus on losing weight first and that means lots of cardio and sticking to high rep compound workouts (snatch & grab, squats etc) and controlling your diet is about 70% of the battle. Once you get to your goal weight you can focus on building muscle by focusing on weight training and a high protein diet. I have generally found that the best means of building good hard muscle in the upper body (especially chest) is to push your weight up to the very maximum you can, at the heaviest you shouldn't manage more than 6 reps
 
Well at the moment i am very over weight. i am about 1.8m and clock in about 107.
So i really need to make a plan.
My goal is about 100 for now.
I am actually quite surprised cause i can do a full 30/40 minutes of cardio with out actually having any issues.
 
107 @ 1.8m is worrying, by 30-40minutes of cardio, what do you mean? walking on the treadmill or staring at the machine does not count :D
 
lol....
by 30-40 mins i mean a nice quick jog on the treadmill aswell as some other cardio machines...
I also did some leg work last night and i can hardly walk today.
 
do your cardio, but some weights afterwards, maybe 60/40 split...

...as this cardio will help you loose wait, but doing weights will keep your metabolism up when your not exercising, thus will burn more calories during the day.

in your cardio, try and do interval training ie 3-4min on 60% effort, then 2-3min on 80% and then 1-2min on 100% effort, and so on and so on

doing weights try and do supersets, 2-3 exercises direct after eachother ie bench press, then barbell curls and then lunges and that would count as one set, then rest 1min and repeat
 
Most modern programs recommend separating your cardio and weight workouts. ie cardio on days 1,3 & 5 ... weight session on days 2, 4 & possibly 6
 
thedutchman said:
exactly what i need! my friend and I are starting on monday, 14 days or terror and we want to loose as much weight as possible. starting every morning at 6 am, driving to the beach, jogging on the beach, swimming in the ocean, more jogging, going to the gym, lots and lots of cardio, treadmill, stair machine thingy and other stuff! i cant wait.
Click to expand...

I like the sand bags up a hill and beating a tyre idea more....
 
It does offer an interesting twist to a standard gym. Only problem is my yard looks more like a scrap heap than a garden:D
 
Diet is 9/10's of the law. Burn more calories than you consume and you should lose weight. No carbs after 7pm.

Running is the quickest way to lose weight but at 107kg and 1.8m careful your joints in particular knees. Perhaps try cycling, cross trainer and diet, get down to 102kg, then start running...

Lots of water, 3.5litres per day if possible, lots of veggies, fruit in the am, fish, chicken.

If you do weight training high reps 12-15 per set, high intensity, little rest between sets so to keep up your heart rate...

good luck....
 
You must log in or register to reply here.
Back
Top
Sign up to the MyBroadband newsletter
X