Hi I just started a gym today and plan on going tomorrow im 5'11 and my we ight fluctuates between 180-190 I have a full member ship we have all the machines like treadmills and bicycle and ellipticals we have weights and like stair machines we have a. Movie room where they pkay a movie and you watch it in this dark room and use an elliptical we have tanning beds and wet and dry saunas what should I start doing?
How to Lose Weight Fast at Home
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Gym Routine for Toning Up & Weight LossWorking out at the gym can improve your fitness level, develop muscletone and help you lose weight if follow a plan. Outline your course ofaction to include the five components of a balanced fitness routineand your time will be well spent.The Five ComponentsThe five components to a balanced routine include cardiovascularendurance, strength training, flexibility, core-strengthening andbalance. You do not need to incorporate all five elements into yourtraining every time you workout, but you will want to make sure theyhave been included during the course of several days. You shouldinclude cardiovascular workouts three to five times per week andstrength training twice a week, that is a good schedule to start with.Monday, Wednesday, Friday: CardioOn these three days, you will want to use a cardio machine at yourgym. A good choice for beginner through advanced-level fitness is theelliptical machine. Other options are the stationary bikes,stair-steppers and treadmills. Your cardiovascular workout will lastfor 20 minutes. Start out going at about 50 percent of the maximumexertion you are capable of -- or level five out of 10. Stay at thismoderate level for two minutes, then increase either your speed,resistance or incline to make your exertion more difficult, or levelsix for one minute. Continue increasing your level of difficulty forone minute intervals until you reach 90 percent of your maximum, thenreturn back to level six for one minute. When you are on your lastinterval cycle, or when you hit 19 minutes, give 100 percent effortfor one minute. Then take it down to a level four for your lastminute. You will want to stay at this lower exertion level long enoughto return to as close to your normal breathing as possible beforeending your cardio workout. Monday, Wednesday, Friday: ResistanceYou want to make sure to include all of you major muscle groups overthe course of the week if you do not include them all daily. The majorgroups are back, chest, legs, abdominal, biceps, triceps andshoulders. Remember to work opposing muscle groups such as chest andback. If there is a chance you might miss a day, try to include allthe major groups each time you workout. Also, alternate between usingfree-weights and machines for even greater variety and faster results.Do three sets of weight-bearing exercises per muscle group. The firstset should be heavy, but comfortable. For you that might be a bicepcurl that weighs 10 lbs.; do 12 repetitions. The second set should beheavier than the first so try 12 lbs.; do 10 repetitions. The thirdset should be your heaviest and it should be difficult to finish; doeight reps. Tuesday and ThursdaySome trainers will tell you that interval training burns the mostcalories and others will tell you hard and fast cardio is the besttraining to lose weight. Do both and you wont have to worry. Pick yourmachine; you will want to work out at an exertion level around75-percent of your maximum ability for a solid 40 to 45 minutes with afive minute cool down at about a level five out of 10. These are gooddays to do abdominal exercises if you did not have time on yourinterval days. Use a stability ball to do 25 crunches, four times, forinstance. Spend at least 10 minutes after your workout stretching. Saturday and SundayTake Saturday to enjoy an activity with your family or to have fun.Make it something where you will get your heart-rate up, but you mightnot consider it a workout. Consider roller-skating, dog-walking orbicycling. And on Sunday, let your body rest. Your body needs a day torecuperate so that you can continue your fast-track towards meetingyour fitness goals.Other Answers:
- To lose weight lifting weights and doing the machines are just as beneficial as cardio. I would do about 20-30 mins of cardio and do arm and chest, leg, and an machines, doing a specifically targeted group of muscles every other day. (Legs day on odd number days arms on even number days for example) don't over work muscles and make sure they get a day to rest or else then will not strengthen, which helps in the weight loss process.
- dont do those straining stomach exercises. They only build muscle. Best is just running and cycling. You will burn the energy (fat) in your body.
