Need suggestions on planning a workout regimen.

[Jordain]

I've been a part of these boards for quite some time, and by now I know there are people from all over the place and all walks of life here so I know someone will be able to help me with this.

A couple of months ago I joined a gym, I have been paying for it for months now but have so far only gone like 5 times, I had to make a decision to either cancel the membership or start using it. I've decided to start using it. There is just one problem, I have absolutely no clue what to do when it comes to exercise or working out, hence my reluctance to take advantage of what I'm paying for, and I was wondering if anybody knows of a good online resource to plan a workout, get to know more about the science behind it and so on.

I had one session with a Physical trainer, as it came free with the membership, but the guy didn't really help at all, he just wanted me to buy more sessions.

So I'm asking you now, anybody have any idea where I can start?

Thanks for your help.

[Breandan]

first day- upper body: curls, bench press, tricep and lat workout, pushups, pull-downs, etc.

Second day- lower body/cardio: run 1 to 1.5 miles, leg press, flutter kicks, crunches, random leg machine of choice.

Third Day- rest.

repeat :-)

[Takara]

The only advice I can give in a limited capacity is to give yourself 3 days between major muscle group workouts.

I'd highly suggest checking out a site like Runners World Personal Trainer (http://runnersworld.genesant.com/). Don't be bothered by it saying it's "Runners".

It offers customized workouts and meal plans tailored to whatever specifications you put in. It also asks you what you like to eat, how often you want to work out, and gives you little animated demos of each exercise, which is nice if you have no idea what you're doing.

Good luck!

[Tatheran]

Your question really can't be answered without a little more information.

What is your goal? Are you trying to lose weight? Gain muscle?

If the answer is "yes" to both, here are some of my personal recommandations.

1) You need to speed up your metabolism a little. Try doing a brisk carido workout three times a week. Pick something you like doing, and make sure it raises your heart rate up. If you have any questions on what your heart rate would be; ask a trainer. Or you can guess (not recommended). If you are not sweating, and it seems a little too easy...speed up. If you are so winded that you can't say a simple sentence...slow down.

2) It can take up to six weeks to see NOTICABLE improvments in your body. Do not give up after week two. Remember that muscle weighs more then fat, and that you might actually start gaining weight, as your body composition changes. Do not go by a scale for results.

3) Select a muscle group for each day of the week. Remember you benefit more from a slow measured rep, over a fast rapid one. It gives the muscle the full range of motion. Give the muscle group at least one to two days of rest before working it again...this will avoid a injury.

4) If you are unsure on what types of muscle groups and what exercises, again, ask your trainer. I usually go from bottom to top, or top to bottom to keep it stright in my head.

5) Your diet needs to change to get the most out of your workout. You should to eat six small meals, averaging in about 350-400 calories. The diet should be high in protein, plenty of fruit and veggies, low in fat, no sugar, no soda. Start with healthy meal of carbs in the morning (Oatmeal), and make sure your last two meals have little to NO carbs. Make sure the meal before and after your workout is high in protein, again, to benefit from your workout. If you have some diet questions, I can give you some ideas (like a meal plan for the day), if you need them.

6) Water is your new beverage. Drink it, and often. You should be getting at least 64 oz a day, more if you are working out.

Those are some basic tips. If you have more questions, or need more help, please feel free to contact me.

[Jordain]

I knew I wasn't going to be dissapointed, thanks for all the info, if anyone has anything else to add, please go ahead.

Thanks for your advice all.

[Koskun]

I would suggest finding another gym. Most gyms that I know, and the owners, would offer training as part of the membership, at the least they would offer a plan to get to what you wanted. The gym you are a member of, from what you described, seems to want more bodies which will equal money, than caring what the members want.

If it is possible look around for some other gyms and ask questions as to what type of training they offer.

[Daiv]

I've been a part of these boards for quite some time, and by now I know there are people from all over the place and all walks of life here so I know someone will be able to help me with this.

A couple of months ago I joined a gym, I have been paying for it for months now but have so far only gone like 5 times, I had to make a decision to either cancel the membership or start using it. I've decided to start using it. There is just one problem, I have absolutely no clue what to do when it comes to exercise or working out, hence my reluctance to take advantage of what I'm paying for, and I was wondering if anybody knows of a good online resource to plan a workout, get to know more about the science behind it and so on.

I had one session with a Physical trainer, as it came free with the membership, but the guy didn't really help at all, he just wanted me to buy more sessions.

So I'm asking you now, anybody have any idea where I can start?

Thanks for your help.

What sort of aim do you have?
Muscle tone,
Large muscle mass,
Airobicly(sp?) fit,
Endurance,
Flexibility,
Power,
Speed?

Different methods of training can either boost or neglect one of the above attributes.
Low reps with very high weights for example, can quickly build muscle mass. Average weight with reps done at speed can inprove power.
Medicine balls can be used to work almost every muscle group in one go.
To develop everything, take a book out on how Pentathletes train.
I train with a couple of UK runners, one of which is a Pentathlete. Ohh the training is crazy! But good :D

Anyway, let us know what it is you want to acheive!