What workout routine should i use at my schools weight room to get a nicely toned body?
Question:
But the question is, how many times a week should i go, what machines should i use, how many reps should i do, and will i see some results before i come back in the fall?
Note: Im not morbidly obeese, just about 50 lbs. overweight. And the goal is a near perfectly toned, :"sexy" body.
Answers:
Here's a link with lots of great info on how to trim your waist: http://ezinearticles.com/?A-Smaller-Waist-Can-Be-Yours&id=213928
Hope this helps!
~Tia~
Other Answers:
Hi,
Congrats on your decision to get fit. It's challenging, but fun. Your first order of business is to get your diet straight.
I'm a PT and aerobics instructor, I have young clients like you and they are the best students, they see results fast IF they follow direction.
In 5 or 6 small meals, spaced evenly apart, eat 10 x your body weight in calories (if you weight 180, you will eat 1800 cals, ets) . Every meal should have a complex carb and a lean protein, in the above example you might eat 6 meals at 300 cals, 4 oz of chicken breast is about 120 cals, a small serving of brown rice is 100, the rest can be veggies.
Drink LOTS of water and no alcohol or sodas,. even diet sodas can be a problem.
Once you have that down find a nice, full body CORE , weight routine that suits you. If you were to do about 21 working sets, 3x a week, that would be sufficient. THere are 100's of websites with routines on them, but you should be doing 3 sets of a particular exerscise, 8-12 reps with a minute or so between sets. Your cadence will be "1 up and 2 down" and be sure to feel the targeted muscle and get a full range of motion. At the end of each set you should feel like you can do one or two more, get an experience spotter to work with you and point out your form.
A good starter routine is:
Ab crunches to warm up
chest press, 3 sets
Lat Pulldowns, 3 sets
Back Exensions, 3 sets
Shoulder presses, 3 sets
Shoulder Raises, 3 sets
leg presses or extensions, 3 sets
hamstring curls, 3 sets
Vary useing free weights, dumbells and equipment.
After your 30-40 minute weight workout, get a quick stretch and then do 45 minutes of cardio, 10 minutes to warm up, 30 minutes at about 75% MHR [ (211-age)x.75 cool down for 5 minutes, stretch again. A hot shower post workout will help eliminate soreness.
On your off days do just the cardio work and be sure to take 1 whole day off a week, you can even have cheat meal on that day if you like.!
WOO HOO
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