Which routine...classes or workouts?

[dsehmby]

Hi, I am 25, 6'1", large build and weight a little over 16 stone. I have been training inconsistently for approx 6 months after a 4 year gap. My aim is to get fit, muscular, loose the flab of my stomach and especially my flabby man breasts!! I can only attend the gym evenings (weekdays) and most likely 3-4 days a week due to work and other commitments. My fitness levels are not great but do tend to improve quickly. In the last 3 weeks I have started to eat healthy, quit smoking and am determined to train consistently, however I have a problem, how shall I train?!! Could you please recommend the best weight training and cardio workouts. I have the option of taking classes at my gym i.e. spinning and body pump (I have done body pump occassionally and find it intense, it definitly pumps me up it also feels like I have a personal trainer!)
I sometimes find that weight training workouts are hard to follow as you seem to be waiting to use certain machines or benches and also sometimes I dont feel that I get the 'pump'. I dont feel that I am a complete beginer and am lost as i keep trying different routines. Is there anything additional I can do at home even when im training to help i.e. press ups every day,if so how many reps/sets and what times is best? Please help!

 

[Kalrog]

Congrats on getting back into shape - I was there about a year ago.

Here is what I did, and I don't know if it will work for you but our stats are fairly similar (what is 16 stone in pounds or kilograms though?). I started out with a diet change and kept this up for a couple of months and lost some excess flab. Then I added in cardio until I was reliably doing it 3x a week or more - and then kept improving it until I was running 3 miles at least 3x a week. I have now added in weights and am not quite doing it 3x a week yet (once or twice always, but not yet three times every week). So the key for me was to take it slowly and methodically add in additional exercises. I'm not to where I want to be yet, but I am much stronger and am in a whole lot better shape - not to mention down 65 pounds.

Remeber, this is a lifestyle change. Take it slow and build on it. If you jump in with both feet and hurt yourself it will be that much harder to get there, and the motivation is harder as well.

 

[Lex]

Kalrog is right, you don't want to start out too quickly (we want to avoid burnout or overuse injuries). Body Pump is a GREAT class for semi-beginners. I say semi because many times people who have not lifted in quite some time, or ever, tend to over-do it in this class and can't walk for days! It is pretty challenging, although you determine how much. I would start out doing basics, a nice well-rounded, full body, beginner program of 2sets of 8-12 reps and build a good base before you seriously start doing BP.

The same goes for spin class. It is a pretty intense class for beginners, (again you can determine how hard to work). Especially if you were a smoker and it's been about 4 years since you have really done any exercise. I would do a low impact exercise (elliptical, bike) for 20min, 3xwk to start out. Remember consistancy and appropriate exercises are key!