I need fitness help!!!?

Question

Im looking to someone to help with making a fitness schedule. I just started going back to the gym but im haveing a hard time with planning what im going to do when i get there. Can anyone help me with this?

Answer 1

I'll be glad to help U. I have some sites I'm sending you so you can decide what programs & group of muscles U want to work on. I'll send sites that cover all groups. All the information you need is at your finger tips.

http://www.JillianMichaels.com
http://www.bodybuilding.com
http://www.bodybuilding.com/store/musclegain.htm
http://www.bodybuilding.com/fun/index.html
http://www.bodybuilding.about.com/
http://www.getbig.com
http://www.abcbodybuilding.com/
http://www.MuscleNow.com
http://www.trulyhuge.com/
http://www.fitnesspros.com
http://www.bodybuilding4u.com/

These R the best I saw. There is enough information here for U to get a program that's right for you. Now if your 14-16 there are other sites U should use so you don't hurt Ur self. If that's the case let me know & I'll post those sites too. Hope this helps U.

Answer 2

Goals?
How much time a day/week do you want to devote to it?
how much effort do you want to put in?
any injuries/things you can't do because for certain reasons?

answer that and I'll expand on the answer

Extra Detail:
I'm gonna keep it simple as you don't want to ever make things more complicated than they have to be when you're first starting out
A good way to do this is to do total body training...its a bit harder than splitting up into 5 day programs but most people will see the most benefit with this type program.

here's how it will work(shouldn't be in the gym for more than 40-50 mins at a time)
Day 1...10 Mins of Cardio...then Weights
Day 2...Cardio and abs (or off..or just do something physical you enjoy)
Day 3...10 Mins of Cardio...then Weights
Day 4...Cardio and abs(or off..or just do something physical you enjoy)
Day 5...10 Mins of Cardio...then Weights

As far as abs go....The plank is a great exercise try holding it for 30sec to 1 min, then rest for 1 min...repeat 3-4 times...if you don't know how to do one then ask someone at your gym....pretty much just hold yourself in a pushup position, with your elbows on the floor for a given time
Another good ab exercise is the plain old crunch....try reaching for your knees with your hands and squeezing it for a few seconds at the top when you do
If you want to make it a bit harder hold your feet of the floor when you perform the crunch

As for the cardio...running minute long sprints is way more beneficial than going at a steady pace...this is done by doing a light jog/walk for 3-4 minutes then sprinting as fast as you can for 1. it can be done running/biking/whatever other kind of cardio you like doing

Now as for weights I'll start at the bottom....as I like hitting the bigger muscle groups first
Calf Raises

Squats/lunges.....switching them up is always a good idea

Deadlift....this one is kinda tricky to get the hang of and you should really ask someone that knows what their doing about it

Chin Ups(if you can) are the best back exercise that you can do....if you can't do chin ups try doing Pull downs on a cable machine...or Dumbell row

Alot of girls are sorta scared of gettin bulky chests so you may want to just stick to an Incline Bench press for the chest....another good one you may want to consider is Flat Bench press with dumbells

As for the shoulders Side, front and rear lat raises are very good for them as a finishing workout for the rest

Doing 3 sets of 6-10 of the above exercises with 1 min rests in between sets will run you about 45-50 minutes, don't worry about doing arm(biceps/triceps and forearms) right now as they will get worked with the other groups

And a good rule of thumb when trying to figure out how much weight to use is that the last couple of repetitions in a set should be harder than the first couple........you do want to improve over time after all

good luck