Good Gym Routine?

Question

I have been trying to come up a good gym routine. Most of the stuff online is geared more towards men.

I'm 20, 5'7 and 150 pounds. As for a weight goal, I would put it at about 130 but it's really up to where my clothes fit nicely and I feel I look better.

I have access to a gym, I'm just not sure how I should be going about it, how long I should spend on what, or what kind of sets and reps to do.

Links and/or suggestions would be much appreciated!

Wow, thanks for all of the tips!

My main "problem area" is glutes and legs.

I've gone to the gym twice so far. I just went on the treadmill on incline for 20 minutes, then just went around the gym testing out different equipment, spent another 20 minutes on the basketball courts, and another 10 minutes at a walk on the treadmill. There's also access to a pool.

Answer 1

coincidentally, i used to be 150 and i am also 5'7. What i do in the gym is run on the treadmill for about 45 minutes and i do crunches. (pick a spot on the ceiling and look at directly without losing focus just do your sit ups and it should work effectively). also do sideways crunches to work on your side so you will no longer have to love handles (if they exist). Hope everything works out for you and you get the body you want.

P.S. also try to eat healthier. Like eat fat burning foods to increase your metabolism. i.e. apples, pears, cantaloupes as snacks. or raw spinach, broccoli with your meals. It worked for me. and now I'm a happy 135 pound girl :-)

Answer 2

It looks ok. I know because it's a lot like my own routine! I have a few suggestions though. Start with the cardio like you are doing, but ignore the calorie counter and increase the time to 15 miinutes high intensity. This'll get the blood pumping and prime the body for what's coming next. The next thing I would do is the abs. They are involved in just about every exercise (as well as just standing up straight!!) so they need to be worked out and stretched near the beginning of a workout. Don't know what you do now, but I'd do 50 crunches, 15 weighted crunches, 50 crunches and 15 weighted crunches (using between 30-40kg for the weight). As for the weights. Do the flyes first. This will pre-exhaust your chest, meaning you work harder when you move onto the bench press (do this next). It'll be harder but you'll see more results. The lat pulldown is used to train the back, not the biceps. Biceps are worked using a preacher curl or just free weights. After the weights the cross trainer is an excellent way to work all the muscles you've just been exerting with weights, so will aid in stretching them out. Hit the pool next and do your 20 lengths. Again, excellent at putting the final touches to all the muscles you've worked. Then relax in the sauna, stretching all your muscles. The heat helps them recover faster and it'll stop you feeling as sore the next day. Good stuff.

Answer 3

Id forget the tred.. For legs go for the stepper, this will work thighs and your butt plus burn more calories than the tred. The rower and bikes are pretty good for calorie burning too. Rower on a harder setting will tone your arms and actually works your abs too. Id say 10 to 15 minutes on the stepper, rower and bike will do some good.
You can add some weight training in there.. low weights and higher reps for tone and not size.. the same exercises as the guys are good for women too on a low weight. Bicep curls, leg press.. experiment with what you like.

Answer 4

HI!

Well, if you can find a good gym, cardio...treadmill or stair master 3 days a week would help you and in a month or so I am sure you would have the weight off. alsolifting small amounts of weights will tone and build muscle. Good luck

Answer 5

for you, I'd suggest doing hi rep muscle density

3 sets ten of Bench, start with just a bare 45-pound bar and find out what you max is and do 60% of it

3 sets of ten Dumbell Curls

25 sit ups

25 push ups

10 6 inch leg lifts, in cycle with 10 12 inch.

Don't hit this hard to begin with, don't be aggresive with it. you're trying to build muscle to eat fat and tone your core. going too hard could make you sore, and you wouldn't want to continue. HAVE WILL POWER!!!

also for a cardio work out, jog a quarter mile, or if you're upto it, a half or full mile.

Answer 6

For me, "The Abs Diet" has done wonders in the arena of diet and exercise. The whole premise is building muscle to burn fat, and eating less food more often to boost metabolism. There is an a women's version of the diet/exercise plan, and it comes with solid circuit type workout plans that get a tremendous amount done in an efficient amount of time.

Answer 7

just exercise EVERYDAY. it can be as simple as talking a brief walk to even doing housework like scrubbing the floor, vacuuming. Make sure you break out a lot of sweat, but don't get stressed. Stay hydrated by drinking a lot of water, and you'll be healthy.

Answer 8

i myself just started, i am only starting with 10min per machine.
I start with light jogging for 8min and 2min of intensive running on the threadmill. I do my stretches for 2-3 min and go to the rowing machines for 10min then go to the stepping machine for 5min then try some weights.

Answer 9

I'm at work so I don't have time to write it again but some of my past diet & fitness answers could probably help you out.

Answer 10

I'll go the gym with you, I think you're pretty! I'm Steve Simmons, by the way, in case you didn't know.