Can anyone suggest a workout routine?

Question

Hi all,
I'm just now starting to work out again after 6 months of not. I'm 21 5'5 and 145 lbs. I would like to lose about 15 lbs. I have already started eating much more healthy and monitoring my calorie, fat, and carb intake. I joined Golds' Gym about 2 weeks ago and I find myself kind of lost in how to work out. Can anyone please suggest some workouts that would help me reach my 15 lb goal?

Thanks!

Answer 1

The gym should have someone there to guide you at no cost. They can at least get you started.

WIth regard to weight training, unless you can increase your heart rate while lifting, you probably won't lose much weight. You might even gain weight at first as you convert fat into muscle. Don't let this get to you - it is normal.

If you want to lose weight, you need to find an aerobic work out such as biking, running, or perhaps one of the machines they have at the gym.

I have found that mixing things up works for me. I lift three days a week and run the other three days and take a day off on the weekend.

Answer 2

The biggest thing about losing weight is that you need to be realistic about your routine and most importantly STICK TO IT!

If you overkill, run 5 miles and do 2 hours of weight training the first time to the gym, you obviously won't feel like doing that everyday. Being a little sarcastic.. but it's better to stick to a smaller routine that you can do more regulalrly than overkill only once a week.

Try some light cardio and light weight training. Cardio will be much more crucial if you are initially looking to just lose weight, fat.

Try mixing up your routine with walking and running so you don't get bored.

Most important, remain dedicated! It is better to do light cardio 4 times a week, then do a 5 hour workout once every two weeks.

Good luck!

Answer 3

If you can do it, plan to work out six days a week. Three days a week you would do circuit training with weights -- that's where you go right from one exercise to another. Your workout needs to encompass all the major muscle groups. For each exercise, select a weight that's around 60% to 70% of the absolute maximum amount of weight you can lift one time with good form (your one-rep max). Do 12 repetitions of each exercise, taking one second to raise the weight and two seconds to lower the weight, then move to the next exercise. Start off doing the circuit twice, then after a few weeks do the circuit three times. Here's a good starting list of exercises for your circuit:

Squat
Bench press
Lat pulldown
Military press
Upright row
Triceps pushdown
Leg extension
Bicep curl
Leg curl

The other three days of the week you would do 30 minutes of cardio and abdominal exercises. You can work your abs first if you like, or you can run first. If you can, substitute high-intensity interval training (HIIT) once a week for your cardio workout. Here's how HIIT works: After warm-up and stretching, do a 30-second "sprint" followed by 90-120 seconds of "low pace" cardio. Repeat 8-12 times.

Do this workout and in 4 to 6 weeks I'm betting you will reach your goal of being 15 pounds lighter. Good luck!

Answer 4

decrease your calorie intake, try and burn at least 500 calories a day. 3500 calories is 1 pound. So if your decreasing your calories and burning a lot more fa while eating less, your going to lose the weight. It is going to be hard at first but you can do it. If your 5'5 and 145lbs you maybe want to think about loosing a little bit more then 15 lbs. I would suggest 20-25lbs. at least for a normal body wieght ratio to your height.

Answer 5

Circuit training works best for losing fat.
Start with 5 min. on the treadmill, then work your legs, chest, back, shoulders, arms, abs, then half an hour aerobic work every other day, one hour aerobic work on off days, rest on Sunday.

Answer 6

Eat 6 triple cheeseburgers, rest. Eat 3 large fries. Rest. Rest again. Eat/drink 61 shakes and rest.

Answer 7

Crossfit!

It will kick your ***, but accomplish what you want.