please help me design a new program

[tcon123]

Hello.

I would like to lose 50 pounds in one year. Here is a description of community center fitness room. It also has two large swimming pools. It is near me so I could go every day.

The fitness room includes 10 cardiovascular machines, including treadmills, elliptical trainers, stair climbers, and recumbent cycles, each equipped with a TV monitor, iPod connection, and contact heart rate and polar heart rate telemetry. The fitness room also has a three-station variable weight stack multi-gym

The multi gym has four stations. You can do rows, presses, leg extensions, etc.

I really appreciate all of your ideas.

[Boss Man]

Hi there Tcon good to talk to you.

Does the centre have any free weight?

[tcon123]

Yes. And a bench and a captain chair. Not a huge selection on free weights. Like 5 to 40 pounds. And db only. No barbells.

[fredpty]

ok this is a simple way to start up.
1st week= Lift lighter weight and 20 min cardio...
2nd week= monday - Do bíceps and tríceps---tuesday do shoulders and chest...wednesday do JUST LEGS but not too heave though---thu you do the back part ........at the end of every day add 20 min of cardio.
3rd week= mix 2 different parts so 2 muscles per day.....always try from the 3rd week to add at the end legs or cardio.
If you need more help just keep in touch
http://www.mi40xgainingweightfast.org/" onclick="window.open(this.href);return false;

[Roby2015]

Hello Tcon
try the pool swimming laps can be really relaxing ... you have to remember to breathe at the right times (to avoid drowning) and look out for the wall at the ends (to avoid hitting them) you really can't be thinking of much else-a real stress reliever for me. Also, you can "race" someone without them even knowing it and add to your routine. If you use a kick board and swim fins (some pools provide) you can add variety to your workout.

Now I'm aching to get into the pool! Time to start researching open hours nearby
Roby

[Everett]

Healthy weight loss figure is about targeting 1 to 1.5 lb / week. It's possible by optimizing calories (say a calorie deficit of 3500 calories a week) and upping the protein count. Aim for 1g protein per pound of body weight. This will help you build strength.

As far as exercise are concerned, I'm a fan of Plyometrics (explosive jumping movements). This really gets the heart rate going and is also fun to do. Another good way to lose weight and also gain muscle is by combining High Intensity Interval Training (HIIT) with Strength Training. Since your gym has dumbbells, the latter is possible.