fitness question?

Question

so im starting to workout does anyone know how many reps or what i should do at the gym to lose weight..i signed up twice a week for circuit training which is an hour long...i wanted to work out 4-5 times a week...can anyone help me out with a workout routine,,

Answer 1

I've been workig out for 10 yrs, there's a lot to learn but to make it simple combine free weights with cardio for the best results. Try to do at least 30 mintues of each. The free wieght will allow you to burn more calories, especially during recovery and the cardio will help you burn more fat. The type of workout can vary drastically depending on goals. As a general guide, higher weight and lower reps for more muscle and stregnth, lower rate and higher reps for shaping and toning. Intensity is very important, if you're not burned out and/r sweating, you're not working hard enough. Intensity can be increased by increasing weight, reps, or by limiting rest between sets (my favorite).

Goodluck!

Answer 2

If you're just starting out, you should definitely start out a lot slower than that. I'd suggest for the first couple of weeks at least, go only for 20-30 minutes at the most. This will give your joints, muscles and nervous system time to grow accustomed to the new stress being put on them.

After a couple of weeks, slowly increase from there to the point you want to be at in your workouts now. I've seen it over and over again where people hit it way too hard at first and burn out very quickly. What is there to look forward to when going to the gym means agony and miserable soreness the next day, or possibly injury? :)

What I recommend to people is when starting out with weights, do only 1-2 exercises per muscle group, 8-10 reps each going light on the weights, and do the full body for about 3 times a week. Focus on form and doing the exercise correctly, as well as learning the equipment. It would be optimal to have a trainer, but anyone with experience would be helpful for sure. Do cardio on the other days, treadmill or bike, for 15-20 minutes, working up a good sweat but not where you're about to die coming off. I don't suggest doing weights and cardio the same day starting out. Be sure to stretch lots after the workouts cuz you'll be sore and that'll help. A hot bath or shower, some decent food after the workout, and perhaps even a couple of advil if necessary will help also.

The thing about fitness is incorporating it into your life, making it a lifestyle instead of something you gotta do. Not only does this make exercising easier but funner too. The key to a successful program is leaving the gym looking forward to your next workout, not dreading it. Work out smart, not just hard, and you will see results and you'll be able to stick with it.

Be sure not to neglect good adequate nutrition.

Good luck, and congrats for starting back with exercising!