Beginner help with workout plan!

W

Winni

0
I just started at the gym a month ago and I wanna make sure that what I am doing is good and is targeting the right parts of my body. Here is my gym schedule:
15 walk treadmill
10 fast walk treadmill
20 jog treadmill
5 slow walk to wind down treadmill
30 sit ups
40 side sit ups (elbow to knee)
3 sets of 10 (tricep weights)
3 sets of 15 leg lifts (lay down on matt and lift upper leg)
50 leg presses
20 arms pulls ( sit and pull down on weight bar)

Seeing as I just started I do not even know the proper name for these things! But I am looking for a good way to lose weight in my upper thigh area and butt. Any Suggestions?
 
I guess I should include some info on myself to give a better understandingon my body type. I am female 5'7 and 148lbs. I am looking for ways to tighten my butt and my upper thighs as well as the back love handles the seem to stick around on my hips!
 
Winni-

Just some quick remarks on your goals vs what you are doing:

Leg lifts and presses are good for the legs, but they tend to isolate your quads more so that other exercises that target more of the leg and da butt specifically (sorry...the ladies' man is possessing my writing today). If you are looking to work on da butt and upper thighs, then you may want to start doing more squats, lunges and lateral lunges (side to side).

You may want to also add more variety to you work out. You are very heavy on isolating exercises that only work specific muscles. I do not see any exercises for chest, tricepts, lower legs, or shoulders. You may want to search around for a more rounded routine.

Targeting is great...but it should accompany an all around balanced routine. IOW…You can do more exercises for your biceps if that is what you wish to emphasize...but you still should work out you triceps regularly.

Does all that make sense? If not ask for clarification.
 
I do this for five days a week Monday-Friday and it usually takes me around 1 hour and 10-20 mins. Maybe the odd week I will miss a day due to work travel but I try my hardest to go 5 days a week.
My average meals in a day consist of:
Breakfast: 2 slices toast with cheese
Lunch: My lunch varies from one of the following:
Left overs such as stir fry, steak, fettucini alfredo ect.
Perogies (aprx 6)
Turkey Sub
Supper: My meals vary. I did start to cut down on meal sizes.
Snack: I do not snack everyday but if I do it is usually a bowl of cereal or salsa and tacos. I found lately that I have been eating alot of tacos and salsa. for some reason I have this mean craving for salsa on everything!
Iknow my meals could be better but I am not that type of person to switch my meals around. I love my food!
 
So how many lungs and squats should I start doing per work out and what should my number increase to? I am not so much into building muscle for my shoulders or my back as they are fairly muscular as is, but I could work on my abs a little.
 
Just some food for thought…You can drastically improve the looks and performance of one set of muscles by working on the opposing set of muscle as well (i.e., defines triceps will give you biceps more apparent definition).

I would recommend having different exercise routines for different days. Not only does it make it more interesting each day and makes the routine easier to stick with, it also gives muscle groups time to heal before you work them out again. I have muscle groups that are better off than others…but I still need to work them out at least once a week.

I cannot give you a definitive number since I have not seen you work out before. I would actually work with one of the advisors at your gym to put together a regular routine for you. They can give you a lot of information on what you need to do to accomplish your goals. Most of them are not pros, but they can get you pointed in the right direction.
 
Thats just it!the gym I go to is an open gym its called. Where you sign up and they give you a key. Youare able to go when you want and for ever long you want. There are no staff there. So I have comeup with my own program. I do notice onthe odd day that some muscles inmy body that I worked hard the previous day do need a days rest so I do not work them that day and find something else to do, otherwise I kinda prefer to stick to somewhat the same schedule. In what my schedule is now, is that a good way to lose weight and build a small amount of muscle? I amsuch a rookie at this stuff its funny!Thank god when I go to the gym I am the only one in there for the most part of it!
 
Winni said:
I do this for five days a week Monday-Friday and it usually takes me around 1 hour and 10-20 mins. Maybe the odd week I will miss a day due to work travel but I try my hardest to go 5 days a week.
My average meals in a day consist of:
Breakfast: 2 slices toast with cheese
Lunch: My lunch varies from one of the following:
Left overs such as stir fry, steak, fettucini alfredo ect.
Perogies (aprx 6)
Turkey Sub
Supper: My meals vary. I did start to cut down on meal sizes.
Snack: I do not snack everyday but if I do it is usually a bowl of cereal or salsa and tacos. I found lately that I have been eating alot of tacos and salsa. for some reason I have this mean craving for salsa on everything!
Iknow my meals could be better but I am not that type of person to switch my meals around. I love my food!
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Like roroco said, you definitely have to do different exercises. You should check out for some good ideas - it's a great site for beginners training. And you shouldn't avoid training certain body parts because it could result in injury.

Now onto your diet......
You do not eat very clean; you are lacking in protein and fresh produce. Unfortunately, unless you have a clean diet (w/o tacos), you won't be able to lose body fat effectively and "tighten my butt and my upper thighs as well as the back love handles"

You should be eating 5-7 meals per day, with a serving of protein with each. That would be either grilled chicken breast, lean beef (top round is leanest), egg whites, cottage cheese, canned tuna. This is important for getting your metabolism working at a faster rate. And remember: eating too little is only going to slow your metabolism - you can't be afraid to be eating every 2-3 hours. It will NOT work against you!

A clean diet means no processed foods, no white flour, no sugar, no heavy dairy, etc. The best way to start off your day would be a bowl of oatmeal (NOT packets - they're full of sugar) and some protein. Other good foods to include in your diet are: natural PB, sweet potatoes, fruits & veggies, etc.

As frustrating as this is to hear, you have to change your diet - especially if you want to lose the love handles. Those are one of the toughest areas for women to lose and the only way is through cardio and clean eating.
 
Winni, I highly, highly recommend getting some sort of instruction. You need to be shown how to do these exercises properly. Doing an exercise wrong can do more harm than help. Personal trainer if you can, but even if it is an instructional video...some instruction is better than none.

Learn the motions correctly at first and your body will love you in the long run. I cringe everytime I see someone bouncing weights, swinging weights, or just twisting their joints during an exercise.

One compliment...big ups on researching on your own! The more info you can get the better :D
 
RoRoCo said:
I cringe everytime I see someone bouncing weights, swinging weights, or just twisting their joints during an exercise.
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omg that is my biggest pet peeve! Seeing the men do bicep curls, especially, when they throw their whole back into it... makes me want to tell them how badly they could be damaging their back.
 
Thanks for your help guys!i think i can incorporate some new exercises but as for the food!not a chance with me! haha sorry but it is true. I have tried numerous times to change my diet but it doesnt work unless I get sick of that food which happens often as I tend to eat alot of a certain food for a long time then get sick of it. I have watched various video clips to show how to do proper exercises, but I was never told if what I was doing was what would give me the effect I want. I guess all I can do is wait and find out!hope for the best!
 
spockafina said:
omg that is my biggest pet peeve! Seeing the men do bicep curls, especially, when they throw their whole back into it... makes me want to tell them how badly they could be damaging their back.
Click to expand...

Not only that but they are only cheating themselves out of the actual bicep work.
 
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