Quote:
Originally Posted by courtzzzz69  Hey I was wondering if anyone is knowledgable when it comes to lifting weights. When I get to the gym, I never know what weightlifting exercises, amount of reps or how many exercises to do. Does anyone have a routine they are willing to share? Thanks
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Ok here goes
The general rule of thumb when it comes to womens fitness is to do higher reps with lower weights ( as opposed to the opposite) As this greatly reduces injury, as well as giving a better form of fat burning
That and a mix of cardio is a great way to loose weight and tone up, as most women arent looking to get huge, just toned
Cardio and Weightlifting
There are 2 schools of thought when it comes to cardio and weightlifting. One is to keep the completely separate from each other, the other is to always have them together. There is nor right or wrong way to do this, some people prefer separating them on different days, and others do not. The best thing to do is experiment with both and see how your body responds, as everyone is different.
I personally always reccamend doing some cardio AFTER weight training for fat loss. Always be sure to do your weight training first, as that requires the most of your energy. Many women only do cardio and avoid weights altogether, which is a huge but common mistake.
Mixing the 2 of them gives you better tone, better endurance, and a much much higher degree of fat loss. The more muscle % your body has, the more fat you burn, so weight training is essential.
Eating and rest
Always be sure to take days off. Many people try and overkill it when they first join a gym, and this does more damage then good. You will feel great at first, but your gains will slow and then stop, and you will feel run down and listless.
For females I reccamend no more then 4 days in the gym a week, with evenly divided days off in between.
Something like this
Sunday off
Mon, Tues Gym
Wed off
Thurs,Fri Gym
This gives ample time to recover, and also puts you in a fairly evenly spaced program which doesn't have long breaks in between.
Consistency is the key when it comes to getting to your goals, if you dont go regularly, you will never get to where you want to be.
Your diet will be %90 of your fat loss, so be sure to keep your diet in check. No amount of cardio/weight training will work if what you eat is garbage
A good workout plan would be something like this ( keep in mind the amount you lift will be solely based on your own body type and strength, so I wont be reccamending how heavy you should go)
Monday
Chest ( 2 excersises)/Shoulders ( 2 excersises)
For chest , some of the best shaping excersises are
Flyes, cable flyes, good old bench press with strict form
Aim for 2 sets of excersises, and 3 sets of reps for each, like this
Bench press 3 sets of 15-20 reps each
Cable Flyes 3 sets 15-20 reps each
Followed by Shoulders
Lateral arm raises 3 sets at 10-15 reps each
Seated shoulder presses 3 sets at 10-15 reps each
Tuesday
Back( 2 excersises)/Triceps( 2 excersises)
Back has many great excersies, my favourite ( for females) are cable pulldowns ( close grip) lat pulldowns, and dumbell rows
Pull ups 3 sets at 10-20 reps
Lat pulldowns 3 sets at 10-20 reps
Triceps excersies such as these will help shape and tone your arms- Triceps pulldowns ( with regular or reverse grip), kickbacks, rope pulls
Kickbacks 3 sets at 10-15 reps
Tricep pulldowns 3 sets at 10-20 reps
Wed Off
Thursday
Biceps and Abs
Bicep staples such as arm curls, seated preacher curls, reverse grip curls, and close grip rope pullups are great
Seated curls 3 sets at 10-15 repsPreacher curls 3 sets at 10-15 reps
Abs
Crunches, sit ups, and the various ab machines in a gym will be more then enough
Crunches 3 sets at 15-25 reps
Any Ab machine 3 sets at 15-25 reps
Friday
Legs
Legs are kept to their own day because they take a lot out of you. Staple excersises enclude Squats, Leg presses, quad kickups, ham curls, calve raises,and numerous others
Squats 3 sets at 10-15 reps
Hamstring curls 3 sets at 10-15 reps
Calve Raises 3 sets at 15-20 reps
And you can add another if you feel up to it
Also be sure to add 30 minutes of cardio to every day you are at the gym, I would start at 20 minutes low intensity first to see how your body reacts. Step up the intensity or the time until you get a good sweat going
Any other questions, just ask
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buaha thats awesome. I must remember this one.
