I want to lose 15-25 lbs. I joined a gym and I want to have a routine for it?

Question

Advice?

I'm 21, a female and I just joined a gym for my 1st time. I'm not very active but I play basketball with my mom a lot and I stopped losing weight after basketball, lol.

Answer 1

first, how old? what is your current fitness level? are u male or female?

here's a good basic program. you can get more intense as you get stronger. sorry, i can't really tailor a good program until i know some of the answers to the above questions.

Monday
Weights: Chest: Bench Press (3 sets 10 reps), Incline Bench Press (3 sets 10 reps), Decline Bench (3sets, 10 reps) next monday switch to dumbells, next monday same routine, but do fly's instead, next monday same thing cut the weight and try for 15-20 reps per set, next monday, increase the weight and try for 6-8 reps per set

Cardio: after working out your chest run 20-30 minutes on the threadmill at comfortable pace, slowly increase speed through the weeks as you feel better and better

Stretch

Tuesday
Weights: Back: Lat Pull Down (3 sets, 10 reps), bent rows (3 sets, 10 reps), close grip pull downs (3 sets, 10 reps), barbell rows (3 sets, 10 reps). next tuesday cut back the weight and do 15-20 reps, the following tuesday increase the weight and do 6-8 reps. you get the idea.

Cardio: do 20-30 minutes of bike. change the level and resistance as you get stronger each week.

Stretch

Wednesday: Shoulders: Classic barbell shoulder press (3 sets, 10 reps), forward raises with dumbells (3 sets, 10 reps), reverse fly dumbells or machine (3 sets, 10 reps), lateral raises (3 sets, 10 reps), shoulder shrugs (3 sets, 10 reps). again, next week do more reps, then do less reps the following week.

Cardio: elliptical machine 20-30 minutes

Stretch

Thursday: Arms: Bicep Curls with curling bar (3 sets, 10 reps), superset with tricep extensions with curling bar (3 sets, 10 reps), bicep curls with dumbbells seated on incline bench (3 sets, 10 reps), tricep extensions while seated on incline bench, bicep curls on cables - pull the grips to your temples with elbows steady (3 sets, 10 reps), single arm reverse grip tricep pull - on the same cable machine (3 sets, 10 reps), forearm curls (3 sets, 10 reps)

Cardio: Stairclimber: 20-30 minutes

Stretch

Friday: Weights: Legs: Leg Press (3 sets, 10 reps), quad extensions (3 sets, 10 reps), hamstring curls (3 sets, 10 reps), calf raises (3 sets, 10 reps)

Stretch

Cardio: Rest

Sat & Sunday: Rest

Keep a log book so you can track how much weight you are lifting so you can chart you improvement. when you build up enough stamina, switch to 5 sets. that should build up a nice core for a few months. then you'll be ready for some more advanced programs.

Answer 2

Good for you! Always great to get into a routine! I lost 75lbs. I went from 245 to 175 now.

What I do is, warm up 5mins on a treadmill, rower, or whatever is free. I then do weight training. Arms and shoulders monday, Chest and back wednesday, and legs on fridays. After each workout, I do half an hour on a treadmill, set on hill. Start out by walking first, and work your way up to running. DO NOT do your cardio before weight training!!! You can easily deplete your energy, and any weight training after cardio is basically not doing anything for you.

On tuesday's and thursdays, I do an hour on the eliptical trainer (ski machine).

I dropped over 70 lbs, and have kept it off!!! Without a personal trainer!

But if this is your first time, get yourself a personal trainer, tell him/her what you want to achieve, and they will design a program. Even only 5 - 10 sessions will be enough.

Good luck to you!!

Answer 3

Work your way up with cardio...trying for 30 minutes and building to an hour....

Then do weight training..If you are unsure of what to do, consult with a trainer at the gym... You should alternate: legs on day, arms the next....

One day a week you should do a full workout..where you do cardio and both arms & legs...But only once a week.. Its not healthy to weight train everyday!

Answer 4

I start with fifteen minutes on the tread mill to get hr up then. I use the stair stepper for 20, after that i get some water and do the machines. i have lost 40 lbs

Answer 5

Hi
This simple plan worked for me so here goes,
If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate now, and plan your diet carefully.
Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckx

Good luck

Answer 6

Lift weights

Answer 7

If your gym has a rowing machine, that is a great all-around exercise and fat burner.