ShapeFit.com

[uhnju]

Well i'm trying to lose weight and i've started to work out at home but i'm not sure how to go about with my routine... I'm new to all this so please give me any advise that you can...

Well i do a bit of stretching then a bit of cardio (aerobics dvds ) then i do a bit of i guess you can say strength training... I've been doing just the strength training but the results weren't all that great then i decided to put some cardio into it... I was wondering if i'm doing the right type of routine. Or if jogging would be better than aerobics?

If anyone could give me some advise i would really appreciate it THX

[swanso5]

Without knowing what you're actually doing it's hard to advise. Post your actual workout with sets, reps, wt / intensity etc and we can look at it and give advice. Also how much training (cardio and weight) training experience do you have?

[uhnju]

O.k well i start out with a dvd called slim in 6 then when i'm done i do

arms: 1 set 10 dips, curls and one for triceps donno what it is called...and butterfly with 5 pound weights.

abs: 3 sets of 12 weighted crunches on fitball, cable kneeling rope crunch, reverse ab curl, bicycle, double crunch and the abdominal vacuum.

butt: 1 set of 20 barbell rear squatts, 1 set of 15 straight leg reverse lift, and 1 set of 15 dumbell lunges.

thighs: 1 set of 15 Fitness Band Standing Leg Adduction, 1 set of 20 Lying Leg Adduction, and Ankle Weight Standing Leg Adduction.

hips: 1 set of 15 Fitness Band Standing Leg Abduction

DONE

[swanso5]

here we go.
to lose wt lift as heavy as you can for about 4 - 8 reps with 30 - 45secs rest. use multi joint lifts (squats, bench presses, pull ups, rows, dips, shoulder presses) doing the exercises you can use the most wt on. after most sets you should have an out of breathe feeling but not neccesarily a "pumped" feeling. i am assuming that the dvd is one of them lounge room aerobic jobs which would be better ioff done after the wts or do wts in morn and that at night. a very handy way to do it is with 4+ exercises done in a circuit (no rest) with heavy wt for 3 - 5 cycles with 1 - 2mins rest in between. not sure of what equipment you have (benches, amount of wts etc) but all exercises can be modified anyway. post what you have access to and amount of wts, age, gender and how much wt your looking to lose. keep in mind you should be looking to lose "bodyfat" over "bodywt". you'll also need to get your food in order. Hear from u soon

[uhnju]

Well... Since i'm new to working out i don't really have that much equipment... I have 3 and 5 pound dumbbells and 3 different resistance bands (light to heavy) a treadmill and alot of workout tapes... I've always heard that it doesn't matter how much weight you work out with it's the reps that count. I could get more weights if need be or whatever it is that i need i just don't know what it is that i need to lose this weight.

I'm 23 136 pounds female i'm looking to lose about 20 - 30 pounds.

Thank you

[swanso5]

I'm not sure if you NEED to lose 20 - 30pds at 136pds. I'm from Australia so that's about 60kg, it probably depends on your ht. It would be good if you can get some wts but in the meantime go to

www.t-nation.com/portal_includes/articles/2002/237death2.html

I tried this 1 day and was pretty hard. Have a go at the exercises and any that you can't do we can alter. Aim for about 10 reps of each exercise and do in a circuit (no rest between exercises). If some exercises are too easy list them and we can make them harder. Ive posted this before on here somewhere if you can find it i'm not sure where. As for food aim for 5 - 7 meals a day focusing on lots of protein (meat, chicken, eggs etc), veggies (2 - 3 serves a day at least) and as much water as your bladder can handle. Don't starve yourself as you want to increaae your metabolism which is done by increasing muscle which is built with food and training. Any questions just post.

[Rabaki262]

Simple answer- Circuit training