Work out plan?!
Question:
Work out plan?
i am going to the gym for an hour but i don't know what to do. I am trying to lose weight so i would like a lot of cardio. Any help would be great. Thanks
Answers:
I go to the gym 5 to 6 days a week and do cardio everytime and I lift every other day so I can tone my body meanwhile Im losing.
I suggest you start off with a 5 to 10 minute cardio warmup. Walk on the treadmill at a low speed for about 5 minutes, then increase it a bit, then at least 30 minutes of high impact, FAT burning cardio. What do I mean by this? Your heart rate MUST stay within 65 to 70% in order to burn fat. Anything higher will be a waste of your time as far as shedding pounds.
So, to find your heart rate range, subtract your age from 220, then multiply by .65 for the minimum heart rate, and .70 for the maximum. For example, if you are 20 years old, 220 - 20 = 200 x .65 = 130, 200 x .70 = 140 So you will want to keep your heart rate between 130 and 140 beats per minute for at least 30 minutes.
After, its important to cool down for at least 5 minutes. Lower the speed and inclination of the machine gradually until your heartrate returns to normal.
do this Monday, Wednesday, and Friday.
also, you wanna work on your abs, so do the following:
50 reverse crunches (lower abs..pull your knees into your chest then back down)
50 normal crunches
50 lateral crunch, each side (lay on one hip and crunch up)
you can do this every day if you wish.
Now, on Tuesdays, Thursdays and Saturdays (if you wish) you will want to lift weights. Lower weights to start with and many reps. For lower body machines, 3 to 5 sets of 12 to 25 reps. For upper body, 3 to 4 sets of 8 to 12 reps.
the machines are really up to you. But if you want to burn fat, I suggest concentrating to begin with on your lower body, since there contains the biggest muscles. The more muscle you have, the quicker you will burn fat.
Im going to assume you have a diet plan already. Be sure that you drink 2 to 3 liters of water a day. Water is the key to weight loss, plus it benefits the body in so many other ways.
If you want anymore tips or tricks, email me and i'll be glad to help
Good luck