Advice on Weights and Stretching

E

eddydamas

0
Hi, I am brand new here, I think this may be like my fifth post here. Anyways I am currently at about 250 lbs 5'3", and have been going to the gym, steadily for about a month now. I am hoping to, if not go back down to about 180-200 lbs. by the end of next year.

My basic routine that I try to stick to is to go to the gym everyday and spend at least 30-40 minutes on the treadmill doing about 3-3.5 mph. After which I will hit the machines for about 3 sets of 10 reps each. I'm putting only enough weights on there to make sure I put in some effort without really straining myself.

I tend to alternate my workouts. For instance, I may go in on Mon-Wed-Fri and spend my time doing a full body workout, including the 40 minute cardio workout. While on Tues-Thurs-Saturdays I only do 40 minute cardio.

My actual plan, that I have yet to initiate, is to actually hit the treadmill twice a day: 40 minutes in the mornings, 40 minutes in the evening.

Anyways, my question is: does anybody have any idea of how much weight I should be lifting? I do know that if I do, for example, 30 reps with 30 lbs, the next morning I'm "comfortably" feeling my muscles react.

Also, what kind of stretching do I do?

Any feedback would be appreciated.
 
edco, I am actually using a combination of both. But I am mostly on the machines. I may move to free weights in the future though.
 
I'm no expert, but...

I used to use machines a lot, but I've developed a preference for free weights. The only thing I miss having a machine for is the lat pulldowns and rows. IMO all the other machines seem be so generically built that they do not fit anybody's body as optimally as they could if they were built for the individual. Doesn't allow for the range of motion that you can get with free weights.

Stretching... I feel its very important to do. Just don't immediately try to do any deep stretching if you haven't warmed up first. You can damage yourself. There's a lot of good resources out there for stretching, even the main part of the fitness.com web site has some stretches you can do. I warm up, stretch some, do my workout, I tend to lightly stretch in between sets, then I'll do all over stretching when I'm done to help the muscles keep their flexibility. I don't know if its true or not, but the people at Curves told me that stretching after the workout accounted for about 20% of the workout you did. Be it true or BS, I do believe its important.
 
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