Gym Routine


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I've been going to the gym, my gym had normal fat burning/stamina machines like running, cycling etc, body building and free wieghts I want to know what would be a good routine to maxmize my time burning calories and building.

I normally start with a warm up and then I move onto the joggig machines doing some speed walking and eventually running and then some cycyling then I head to some building where i do each machine for a few minutes not doing the free weights would would you recommend as a good routine?

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Well this is the routine I do.. First off I do 15 minutes running, then aerobics, then i hit the machines and finally i go swimming :D

Have fun

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I first workout with my usual routine of lifting weights and working out my different muscle areas. then when i am done with that i run for 30 min.

With this routine i can eat whatever i want and still keep my weight off and look good.

but when i was fat i ran a lot more and lifted weights less, but just be carefull how much you run. because i ran too much and i ended up tearing all of my ab muscles up because i didn't give myself time to let them heal, oh it was painfull, i thought i had given myself a hernia.

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I usually just kinda sit there and watch the tiny TV. I'm hoping that since I'm in the gym, the fat will move out my body through diffusion.

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I usually just kinda sit there and watch the tiny TV. I'm hoping that since I'm in the gym, the fat will move out my body through diffusion.

lmfao lol :rofl:

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First if you read any magazines you should know to do your free weights or push-ups, sit-ups before you do arobics.

My routine right now is 3 days on 1 day off.

All exercises with free weights or hammer strength machines and I do decline sits each day as well since you can work them everyday.

Day 1: back, shoulders then Stepper or Eliptical machine 20 minutes

Day 2: Chest, Biceps then Stepper or Eliptical machine 20 minutes

Day 3: Triceps, abs then Stepper or Eliptical machine 20 minutes

Day 4: All cardio

in one month I have taken off 10 lbs and toned up quick.

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Are you looking to lose fat-mass?

Don't do any cardio!

Cardio only improves one thing: the ability to do cardio. If you hop on the treadmill, you'll be better at running on the treadmill. If you use the stationary bike, you'll get better at it over time.

Cardio = Excessive Sweating = Loss of subcutaneous fluid = "Cut" look.

You'll achieve the same thing if you wear several layers of clothing, and go out for a brisk walk during Summer.

I know this from personal experience, and from observing overweight men/women torturing themselves for several years with no noticeable gains. Their fat remains.

You'll often seen many advocates of a cross-training method. People often refer to cardio days as rest days; days in which to allow your muscles to recuperate after heavy lifting. This is bull.

If you want to lose weight efficiently (body-fat, not body-weight,) lift weights. There's no better way. Cardio burns calories while you work out. Where do these calories come from? Carbohydrates - to an extent, but mostly, you're burning away a lot of valuable muscle as well. The whole "Do Cardio on an empty stomach" is such a lie.

Weight lifting, and weight lifting alone, burns calories while you're out of the gym. Muscle uses calories to maintain their structure throughout the day. It's a nonstop process.

Drop cardio from your routine for 1 month. I guarantee you that you'll look a hell of a lot better than you did face-down on the stretch mat after a rigorous workout on the treadmill.

Do it, and you'll be better off. Your muscle gains will increase, and the women will appreciate that. I mean, think about it: How often do you see body builders on a stationary bike? More often than not, it's an obese/lanky person who believes that killing yourself each workout = fat burning. It's not smart.

This is just my opinion, and as a neowin member, you're afforded the right to dismiss everything that I projected above.

Edited by sentio
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On this subject, does anyone know a good routine / rule to follow in order to increase muscle strength but not gain too much mass (I don't wanna be a big hulking guy)? Email it to me walkerb@gmail.com I'm going to be out of town for a month. Thnx.

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On the running machines I don't do cardio I only do Fat-Burn else I mostly do manual just to build up stamina i then hit the building machines hands, legs, abs and back I don't do weight as this stage as I find it a bit difficult so i decided to stick with the basic for a while and I normally do a few mintues on each machine and then repeat the process some people say that you should do proper hardcore per machine but my muscles give up so i do it and I feel i gain more this way then do it all in one go.

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You should ask the people that work there, or other people who work out there. When i use to go to the gym, the lady who worked there gave me a program to follow for no extra charge, and i was always getting helped out by others working out. But then i got lazy and quit :)

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no point wasting your money at gym when you can just do the same thing for free at home

as said by other people just do situps and press ups and go for long walks and runs

simple really

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On this subject, does anyone know a good routine / rule to follow in order to increase muscle strength but not gain too much mass (I don't wanna be a big hulking guy)?  Email it to me walkerb@gmail.com I'm going to be out of town for a month.  Thnx.

i think the trick here is high repetitions at lower weights (people intent on building up bulk do low reps/high weights). and, well, i don't see how one can be healthy just doing anaerobic exercises (e.g., weights) without also warming up and cooling down with aerobic exercises (e.g., running, eliptical trainer, bikes, rowing machines). the two together are best: 3 times a week of:

15-30 mins aerobic warm up

sets of exercises that work all major muscle groups (tons of books out there)

15-30 mins aerobic cool down

this is a good deal for getting fit and knocking off a few pounds. if you're really keen to lose weight, you can also do aerobic exercises on the days you're not doing the aerobic/anaerobic combinations.

also, diet is key here: keeping the calories down will help lose weight -- your body will burn fat as energy as long as it is there to be burned (it will not turn on muscle for energy as long as it has fat reserves!).

gyms are great if there are staff there to help you out with questions, but a good book is the best place to start IMO :yes: :yes: :yes:

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On this subject, does anyone know a good routine / rule to follow in order to increase muscle strength but not gain too much mass (I don't wanna be a big hulking guy)

To be honest, you talk as if anyone could look like a pro bodybuilder by just touching a weight :rolleyes:

Pro bodybuilders are only that big because they dedicate their lifestyle to it.

you could never gain too much mass :/ it isn't that easy.

Best thing is do weight lifting and some cardio and also checking out bodybuilding forums instead of tech forums like neowin :p

http://forum.bodybuilding.com/

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To be honest, you talk as if anyone could look like a pro bodybuilder by just touching a weight :rolleyes:

Pro bodybuilders are only that big because they dedicate their lifestyle to it.

you could never gain too much mass :/ it isn't that easy.

Best thing is do weight lifting and some cardio and also checking out bodybuilding forums instead of tech forums like neowin :p

http://forum.bodybuilding.com/

I know that it takes a huge amount of commitment in order to be a bodybuilder, but conversely, I go to the gym 3-4 times a week, and I'd like to know what's the best way to not gain an unnecessary amount of mass without getting much strength with it, you know what I mean?

That said, you're probably right, a bodybuilding forum is probably better than neowin, but then again, everyone has their own bull**** to throw, so you're not going to get a whole lot more reliable sources anywhere else.

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I go to the gym 3-4 times a week, and I'd like to know what's the best way to not gain an unnecessary amount of mass without getting much strength with it, you know what I mean?

as i said, don't worry - the chance of you becoming 'too big' is next to zero, it's not THAT easy to put on muscle you know.

strength 'usually' goes with mass - if you want to be really strong strength wise then lookup a powerlifters program on that forum. A lot of bodybuilding myths are shot down on that forum - it's just better for gym advice than neowin by far.

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