New to working out... help me change my life

J

jopela

0
Hi everyone, I have been trolling here for a while and you guys really seem to know what you are talking about so I need some advice. I have decided to change my life style and eat better and exercise. I have gained 25 pounds in the past 2 years (when I got married) and want to get back in to shape.

I joined a large commercial gym about a month ago and purchased a 3 session personal trainer ‘welcome package’ but unfortunately it was more of a sales pitch to buy a $500+ package and I didn’t get much out of it.

Here is what I am doing now:

M/W: 45-60 min cardio (usually 5 miles on the elliptical –treadmill hurts knees)

T/Th: 15 min cardio warm up

2 sets of 15each (second set usually to failure at 13ish)
(not necessarily in this order)
Bicep curl
Chest Press
Fly
Rear Delt
Lat row
Leg Curl
Leg Extension
Leg Press
Shoulder Press
Triceps
Calf Raise
Abs

15 min cardio cool down

F: Flag Football

S/Sun: I try and work in one 45 min cardio one of the days and rest the other


2 questions:

1) What are your thoughts on this routine?

2) I am going to failure on the second set, but I am not sore the next day like I expected. Is it normal not to be in pain after working out, or am I doing something wrong and I should be sore. (I was dying after my first few workouts and I know that is normal.)


Thanks in advance for all of your help!!!

Jerry
 
Last edited:
I would try to make a different weight training routine. Check the link below for assistance on that. You want to design one to work the whole body each week, or each time in the gym.

Sorry to hear about your experience with that trainer.

Help
 
In addition to what Tony said, how closely are you watching what you eat? Do you know what the 25 is from or was it more of a lifestyle change?
 
AJP said:
In addition to what Tony said, how closely are you watching what you eat? Do you know what the 25 is from or was it more of a lifestyle change?
Click to expand...

The 25 is definately from a lifestyle change. I use to play Ice Hocley 2 nights a week, beach volleyball 1 night, softball 1 night, and football 1 night. I went back to school and stopped playing sports becaus of my new schedule.

M-F
Work 7:4:30
School 5:30 - 9:30

Now I am working out for about an hour every night from 10:00 - 11:00.

I am also working on a new diet for myself. I use to be able to eat whatever fried junk I want, but now that I have slowed down I am eating more baked foods (especially chicken and fish) and have cut fried foods out of my diet almost completely. I am also cutting fat & calories where I can. (Light Italian on salads instead of ranch, 1% milk, etc...)

It is a real struggle, but after 3 weeks of doing it I am growing more accustom to it.

Any diet or exercise tips you guys have would be appreciated.
 
As for Diet, Eat healthy and often, 5-6 small meals a day instead of one large meal. depending on your body needs, you will need more or less carbs or protein. what i have found best is to get a complete a meal as possible at every meal.
for working out, its good that you have some variety in your workout with football and different cardio times and goals. keep that up. try sprints one day a week or see how fast you can run a mile, then another day run for an hour and a half at a slower speed. vary your speed and distance in a workout will raise and lower your heart rate allowing you to burn fat and carbs.

For a total body workout three times a week, circuit training. the best place i've found for that is Cuts Fitness for Men. they are nation wide but not to many of them around check cutsfitness.com for a location. another suggestion would be to stop the complete body workout for about 6 weeks and just focus on two muscle groups a day. chest & bi, Shoulders & Back, Tri's & legs. it will be a change your not use to. do about 4 exercises 4-6 sets and several sets for each for the two muscle group. It will be something your not use to, then once you are, switch back to your total body workout.

your routine seems fine, how long are your rests between each set or station? what most people find is they hit a platue, thas why i would suggest changing your routine.
 
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