Need a work out routine!!! Help please

I just started going to the gym. I want to tone and lose about 12 pounds. Can someone please give me an example of your work out routine.

Also I just started to run on the elipticial and I feel like I am going to vomit after ONE mile and then I have to stop. Is this normal. TIA!!!

Re: Need a work out routine!!! Help please

I would ease into a new workout. Your body can only handle so much at once. Too many new things and hard workouts and your body will be so sore!


My workouts are very intense. I go 6 days a week. I always do my cardio first (run 5x week / elliptical 1x week- mileage varies). Then I do about 20-30 minutes of strength training and weights. Overall, I spend about 1.5-2 hours at the gym.

You can get a great workout though in 45 minutes. On days I'm bored/bored I mix it up with a little circuit involving both cardio and strength.

I would start with a warm up on the treadmill- walk/jog for 5-10 minutes.

Ab/core excercises next- these are good to get done early so you make sure you don't skimp on them! Abs/core you can do everyday.

Do another 10 minutes on a cardio machine.

Do a 10 minute strength training workout (pick either upper or lower body) I never work out both on the same day.

Back on the machine for another 10 minutes for a cool down.

Re: Need a work out routine!!! Help please

I would say do more weight training then described above.

I would do an upper body/lower body split to get started before you eventually break down intom ore specific splits.

I would make sure to do at least one exercise per body part
UPPER-
Chest- Chest press (Dumbbells, bench press, machine press)
Back- Lat pull downs, rows etc
Shoulders- Lateral raises, shoulder presses, upright rows
Biceps- bicep curls, hammer curls etc
Triceps- Pressdowns, kickbacks, skullcrushers

Lower-
Squats, leg extensions, hamstring curls, dead lifts, lunges

I would try to do 3 sets for each exercise and 12-15 per set.

Make sure you are feeling like youare going to failure. If you aren't add more weight.


I also don't do abs everyday...i give them more time to rest between workouts. But that's jsut a matter of preference

As for cardio I would aim for 3 twent-thirty minute sessions a week.

To be honest, diet is the main component of all of this so even if your training is not great, if your diet is in check you will be able to lose the weight you'd like.

I lost the majority of my weight doing 3 weight training sessions a week, and three 20 minute cardio sessions a week. Spending 3 hours at the gym is totally unnecessary!

Re: Need a work out routine!!! Help please

What are skull crushers LOL Are you a trainer? Thanks for all the info!

Re: Need a work out routine!!! Help please

Re: Need a work out routine!!! Help please