I have a rough plan made up, need help ironing it out.

S

symbolicicon

0
Hello everyone, name is Mat. I am 5'6 215 lbs, I just recently joined Planet fitness this morning and I am now looking to get a plan going for me. I've been searching the net and so far this is what I have come up with.

Monday
------

Arc Machine (Fat burning setting) - 30 min

Weight machine circuit (all upper body machines)

Biking Cooldown





Tues
----

Arc Machine (Fat burning setting) - 30 min

Weight Machine circuit (all Lower body machines)

Biking Cooldown




Wed
---
Arc Machine (Fat burning setting) - 30 min

Weight machine circuit (all upper body machines)

Biking Cooldown



Thurs
-----
Arc Machine (Fat burning setting) - 30 min

Weight Machine circuit (all Lower body machines)

Biking Cooldown


Fri
---
Arc Machine (Fat burning setting) - 30 min

Weight machine circuit (all upper body machines)

Biking Cooldown



Sat
---
Arc Machine (Fat burning setting) - 30 min

Weight Machine circuit (all Lower body machines)

Biking Cooldown


Sun
---
Rest


That's the basic outline of what i have come up with, but I still need a bit more info before I can really hit it. I plan on starting tomorrow. I have a few questions.

1) On the arc machine and biking cool down, how intense should the work out be? Where should my heart rate be for the duration of the two work outs.

2) On the Machine work outs (Lower and upper body) how many sets and reps should I do on each machine? How long should I rest between sets? How do I know which weight I should be using when using the machines?

3) Can anyone reccomend me a website for nutrition, like what I should be eating every day. I'm hoping to keep the diet cheap and simple, if I can get that worked out i'll head to the store tonight and gather up what I need.

4) Since I am starting in the middle of the week, is it ok to just start from Wednesdays work out? I know the results wont be the same for this week, but I want to try to stay on the schedule above.

*EDIT*5) IS there a certain time I should be working out? is it best to eat before or after you work out? Still a bit confused on this.

Thanks in advance, if I have anymore questions i'll definately ask them here.
 
Its pretty intense I would recommend taking one or two days off just to let your body recover. If you do all upper body machines every day you are goign to tire yourself out and results will actually lag. You have to give you body a rest especially when you are doing strength training. Personally when I was younger I worked out 5 or six days a week. Now I work out 3 to 4 and I find I am getting much better results. I actually just started doing circuit workout myself and find them crazzy, I get a much better feel when I am done my workout. Try to use free weights as much as possible for you workouts instead of machines. As far as cardio goes I dont think 30 a day is bad at all. Maybey one day of a week from cardio would be good. For the weight training aspect I would say 3 or 4 days a week. You really need to let your body recover from weight workouts. Let me know if this helps or if you want any more adive. I am not a expert by any means but have tried many different things and have read a lot on this.
 
I suggest working out when it is the easiest for you. I am not a morning person so for me after work 6 or 7 is the best. Eat about 1.5 hours before you workout, If I cant have a full meal I usually try to eat fruits a few bananas good for energy if you have nothing else at the time. More importantly hydrate yourself before working out. Up to 1 hour before you workout drink small portions of watter every 10 min water and make sure you drink while working out.
I would recomend 10 to 20 reps for each exercise. Failure should come in that range if you can do more then do more dont just stop. Raise the weigh a little next time. If you are doing a cicruit routine usually you do something like 8 or 9 exercises in a row with no rest. I would say repeat this set of exercises 2 or 3 times wait about a min between sets. depending how you feel. If you are drained wait 2 or 3 min.
If you are going to start with cardio your weight workout will suffer a little because you will be a but tired from the cardio. For that thats about all I can say lol, depends what you want for results.
When doing your weights dont hit the same body part 2 or three times in a row. Dont do 3 exercises for chest in a row. Instead alternate, example: Chest press, Lat pulldowns, shoulder press. You hit Chest then back then shoulders like this.
 
You must log in or register to reply here.
Back
Top