Time To Work!Below I will go through the basics and give you an outline of a workout plan to follow:
- 3 a week To see real results you need to train at least 3 times per week this can included classes or gym sessions.
- 45 minutes is more than enough No need for hours upon hours if sessions in the gym and let's face it we can all find 45 minutes daily.
- Nobody's perfect Don't worry about missing the occasional gym session or having the occasional bad meal. It's all about moderation and it will take time to get into the habit of the gym and eating healthy.
The WorkoutEach session should be split up into the warm up / cardio / weights / cool down You can do cardio one day then weights the next days but this is a basic workout and feel free to use and alter:
- Warm up - 5 minutes either on the bike or cross trainer to get the heart rate elevated and loosen up the main joints
- Cardio - 15-20 minutes now this can be walking incline on the treadmill or jogging just 15 to 20 minutes of cardio to burn some calories and remember to start low and build up we don't want any injury’s in January
- Weights - Now no matter your goal weights are ideal both to tone and build muscle but also to burn calories. Weights can be put into two groups a push or a pull movement
Simplified Muscle GroupsDifferent machines and different movements target specific muscle groups. Here is a simple list of what muscle group is targeted in a few different exercises: Lat pull down (Back) Chest Press (Chest) Bicep curl machine (or dumbbell curl) Tricep extension machine (or press up) Leg press (Legs) Leg curl (Legs) All gyms will have these machines and an easy starting point is to do 3 sets of 8 reps on each with a short rest between. Start light and gradually increase the weight and the reps up to 12. After a few weeks of these you will be more than ready to tackle the free weighted progressions for these and it is a case of learning to walk before we run.