I am a 5ft 7, 170lbs (BMI 27) female who wants to loose 25lbs (=BMI 22.5).
I just started in the gym this week and doing great, already feel like I have a lot more energy!
3 times a week:
20m cardio (cross-trainer) and weights (see bellow) at alternating days
2 times a week:
35 min cardio (cross-trainer)
Also cutting down on calories, which mainly means less junk, fat and sugar and more fruit and whole grains. Probable eating about 1600 calories a day now.
So what I am wondering about is if the weights I use during my workout in the weight room are average for a beginner or not? I determined the weights with a fitness counselor, but just wondering how it relates to other people who just start working out.
Seated leg curl: 3x12 reps @ 70lbs
Hip abduction pressing inwards: 3x12 reps @ 110lbs
Hip abduction pressing outwards: 3x12 reps @ 125lbs
Calf extension: 3x12 reps @ 75lbs
Straight leg press: 3x12 reps @ 85lbs
Shoulder press: 3x12 reps @25lbs
Biceps curl: 3x12 reps @ 30lbs
Triceps press: 3x12 reps @ 70lbs
Chest press: 3x12 reps @ 20lbs
Seated row: 3x12 reps @ 55lbs
And then I add some ab exercises:
Reg. plank 3x 35 sec
Ab hold 3 x 30 sec
Reach up 3x15 reps
Ankle grabs 3x20 each side
Single leg jack-knife 3x10 each side
Please let me know what you think... Thanks!!