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Help with a Routine for a Beginner

Dracknem Posts: 16 Joined: 2003/06/19	2003/09/21, 11:10 AM Hello, I have recently gotten a membership to the Y (yesterday) and will be going after school Monday-Friday to work out and I need help getting a routine. I am currently 75 inches tall and weigh 220 pounds, a bit of that weight is in fat. I would like to drop the weight and gain some muscle, but I don't want to gain a huge amount of muscle. I will be working out probably 5 times a week and could use some advice on what I should do during those five days. Also, I was wondering how someone can be able to run faster and jump higher. Any jelp would be appreciated, thanks.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/21, 11:45 AM Are you male? female? Fill out your profile. Are you a total beginner to working out? If so, a 3-day a week total body routine is a good starting point. Lift weights Monday, Wednesday and Friday and do cardio on Tuesday and Thursday - this is a good beginning routine: Leg press - 3 sets 12-15 reps leg curls 3 sets 10-12 reps calf raises 2 sets 12-15 reps Bench press 3 sets 8-12 reps shoulder press, overhead, 3 sets 8-12 reps Lat pulldown 3 sets 8=12 reps one arm rows or seated cable row, 3 sets 8-12 reps 3 sets crunches to fatigue 3 sets back extension 8-12 reps That routine hits all of your muscle groups and should take less than an hour. Feel free to switch around from machines to free weights. Don't go too heavy to start out - get the form down first - really feel which muscles are working. When doing cardio make sure you can breath the whole time - don't go so hard that you can't speak. Give your body time to recover and eat a balanced diet. Good luck! PS do the free orientation with a trainer at the Y, it is good to know how to use the equipment, even if you think you know how to already. -------------- Challenge + Consistency = Results
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/21, 12:47 PM Filled out my profile, thanks for the help. What are back extensions by the way?
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/21, 04:59 PM Lie face down, anchoring your feet against a wall, slowly raise your upper body using your lower back muscles. There is also a peice of equipment that you can do these on. You rest your hips against a pad and your feet are anchored, then you raise your upper body to the level of your hips.
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/21, 06:50 PM How do those excersises break down into days? Also, I'm probably going to do the ab routine from FT on top of that, would this be all right? Any other people have any advice on a routine? Oh, and should I do squats instead of leg press, or start out with press until I get squat form down?
timbaland Posts: 192 Joined: 2002/12/23	2003/09/22, 02:46 AM Doing the ab routine on top of the program is fine. To run faster and jump higher, you can start with jump roping. That will help with your quickness. For jumping, explosive squats would work, however, I wouldn't recommend them for a beginner. For speed you can try a routine where you run at about 3/4 of your sprint. Then you accelerate to a full sprint and then back down to 3/4 once you reach full speed.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/22, 04:12 PM I would follow the routine that asimmer gave you. She knows what she is talking about. And she did break them down into days. Mon, Wed, Fri-weights, Tues, Thurs-cardio. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/22, 09:44 PM Oh sorry, do I do all of that stuff in one day, is what I was asking. Or break it down to do say legs Monday, etc.? Could you please clarify this for me?
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/22, 09:54 PM Know what, sorry, I'm just tired. So I'm supposed to do all of those excersises in one day? Sorry if I seemed rude, if I did I really didn't mean to.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/23, 03:10 PM 's alright. Yes, this is a total body workout. To be done all in one session. Three days a week- M, W, F. Do cardio on T-T. Good luck. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/23, 04:28 PM All right, just wanted to make sure. Thanks.
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/23, 10:03 PM Question, you know Air Alert 2 the jumping program? Could that suffice as cardiovascular activity or should I do extra cardio on top of that? I should do AA2 5 times per week, so I would like suggestions on how to fit that in there. I'm thinking on Tues. and Thurs. I could either do just AA2, or AA2 and some biking/running after it, tho my legs may ache. What do you guys think?
asimmer Posts: 8,201 Joined: 2003/01/07	2003/09/24, 11:27 AM I am not familiar with Air Alert 2, but if it gets your heart rate up and keeps it up for at least twenty minutes, then it counts as cardio. Yes, total body routine 3 times a week is a good beginner program. Good luck! -------------- Challenge + Consistency = Results
lawdawgnm Posts: 26 Joined: 2003/07/23	2003/09/24, 10:43 PM Dracknem, some of the stuff ain't necessarily fun...but it's necessary! You're not gonna enjoy everything you have to do. But you'll be glad you did it. (Dang that was profound!) Asimmer gave you a super routine (which I might just borrow to change things up a bit). The leg routines will add strength and power for jumps and the cardio will keep you from gaining too much muscle. Make sure and strreeetch out good. That will help your track-type goals.
Dracknem Posts: 16 Joined: 2003/06/19	2003/09/25, 08:02 AM I went to the gym for the first time yesterday and did almost everything on the above routine, I did however forget leg curls and one armed rows, but I felt great after I got home. I did do AA2 on top after I got back from the gym and my legs feel great.....well not really great, kinda tired and worn out actually....but it's a great feeling. Today I won't be able to do cardio, but I am going out to play football for an hour and a half with some friends, most of the time is just running around, not much time calling plays, so maybe that could count as my cardio for the day. Thanks.
mxcn_mami Posts: 1 Joined: 2004/12/14	2004/12/14, 06:59 PM Hello everyone! I am also going to try the routine, sounds great, something that I have been looking for and she looks great! One question though, how often do you change the routine?? :)
danielle_ota Posts: 1 Joined: 2005/12/16	2005/12/22, 03:34 PM I have a question, Can you combine and do cardio on the days that you lift? Sometimes I can only get to the gym 3 days a week. :big_smile:
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/12/22, 06:08 PM danielle - This is one of those cases where you have to make your workout fit your schedule. Is it ideal? Nope but in the long run it won't make a lot of difference. -------------- Mike in Pensacola Now.
pinkspark Posts: 20 Joined: 2005/11/21	2006/01/04, 01:28 AM hey i'm going back to the gym after a long time... i was injured for a bit.. i am a beginner..so i was wondering is that routine (by assimmer) applicable for me too :big_smile: ? btw im a girl, 19. and umm the trainer at the gym i go to is umm pretty useless ( i mean he talks about spot reducing and all that stuff) and most of the trianers in the local gyms here are like that. im kinda desperate..help!
Apontem Posts: 1 Joined: 2006/04/08	2006/04/08, 12:01 PM I'm going back to the gym after a while and will like to have a routine for five days in the week, because I want to tone my body. Yo no escribo mucho ingles I'm sorry for my mistake. Have a nice day! Also my husband need a routine and what should he eat for the nutrition that he has to follow to gain muscle.
pinkspark Posts: 20 Joined: 2005/11/21	2006/04/10, 10:45 AM how many days is good for beginners ...argh... confoosed..donno what to do..:(
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/10, 12:05 PM Not giving either one of you the brush off but for a decent workout to start out with, you can get it by going to the top of the page and clicking on "exercise program" tab. Fill it out according to your resources and ability. The diet help your looking for can be found in the specific diet and nutrition forum. Do a little legwork and when you have something specific just ask, most won't answer such general questions as set up a diet plan or routine for me. Good luck and welcome to the FT. -------------- She sits and wonders why.....