New Workout Routine

C

Cloud2003

0
I used to be go to the gym a lot but now I'm rusty. I've started going out and spend most of my time on the elliptical (1 Hour) I want to start adding in the weight machines because I know this is what will increase my metabolism and burn fat.
Can any of you recommend something for me? I'm not sure if spending over 45 mins on a cardio machine is hurting or helping.
I'm not overweight or anything and I'm 24 if that helps. Thanks for any tips or ideas!
 
45 minutes is fine.. if your goal is to burn fat, try doing your cardio in a fasted state (nothing in your stomach) that way you will burn fat for fuel as opposed to calories.

Here is a possible plan
3-4 times per week you could do elliptical in the morning. Maintain a 75% max heart rate. Then wait for 30 mins after your cardio before you eat anything (your metabolism will continue to burn fat even after you stopped).
Alternate between days when you lift.
You could split lifting into 3 days.
monday-chest,shoulders,tris
wed-legs
fri-back and biceps.

When you do exercises, try to do a tempo of 1/0/1.. one second eccentric motion, one second concentric montion, no rest between reps. This will keep your heart up, and your metabolism going. aim for higher reps and lower weight.

Of course none of this is much good if you are not eating right.
eat frequently. no less than 5 meals each day.. 6 is optimal. Dont go for longer than 3 hours without eating. Keep things light. No saturated fats, little to no carbs late at night, protein at each meal. Stay away from deli meats and crap with additives too.

Sounds like fun right? hahah.. its not easy, but if you are dedicated and do things right, you will start changing and that in itself should be motivation to continue. Good luck!
 
If you go to a gym it would be better for you to ask a gym instructor to write you a program. we can hep and give advice, but nothing can beat 1to1 tuiton.
 
Thanks so much for the helpful info. I have just one question about the heart rate. My resting heart rate is 78, so at 75% I would be at about 144, that seems so low is that right?
Normally on the elliptical I get up to about 165.
Thanks!
Jennifer
 
you are right but im not sure if you worked it out right.

HR% is worked out like this
222 - your age = max HR

your 24 so your max HR is 198.

lets just say 200 to make it easy.

the good thig about being young is that you can work ou tyour rough heart rate by taking the percentage you want and doubling it. so 85% is 170bpm.

you should never train your heart at its max unless your very experianced and have some1 with you.

Train up to 180.

I was training with a friend in a gym after hours. we were doing interval training on a step machine, but putting it on the fastest setting and jumping up instead of stepping.
I saw the Heart rate moniter flash over to 221. Then everything whet dark red and purple. I woke up with bloody nose and a very painfull chest.
Its not a great idea.
 
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