Quote (iloveualot @ Feb 19 2011 02:02am)
yes gym ofc.. only gym
the gym is pretty big so it has all the equipment needed
Female Training Guide
Basic Guidelines –
1. Perform each rep slow and controlled, focusing on the squeeze each time.
2. If you feel pain (not a burn, but pain), stop and readjust your position or reduce the weight.
3. Take only 12-20 seconds between sets (the shorter the rest, the more calories you burn).
4. Never work out on a full stomach, eat approximately 1-1.5 hours before working out.
5. If you feel like you’re going to throw up, run cold water on the back of your head.
6. Do at least 30 minutes of strength training and 30 minutes of cardio every time you go.
7. Go to as many classes as you like, but you still need to do 60 mins of weights/cardio.
Note: All exercises will be performed for 5 sets each, but done in a specific way to encourage muscular failure. Begin each exercise with a 15-20 rep warm up set. Then begin your set with moderate weight and go until failure. Take 12-20 seconds, then increase the weight and go again until failure, take another 12-20 seconds, then increase the weight a 3rd time and go until failure. Then you will immediately cut the weight in half, and go until failure one last time with no break.
Monday – (chest/back/abs)
Chest Press Machine, Pec Deck, Seated Row Machine, Assisted Pullup Machine, hanging leg raises. Follow up with 30 minutes of cardio on the bike.
Tuesday – (legs/shoulders)
Hack Squat Machine, Leg Extensions, Leg Curls, Shoulder Press Machine, Lateral Raise Machine. Follow up with 30 minutes of cardio on the treadmill.
Wednesday – (arms/abs)
E-Z bar bicep curls, Dumbbell Bicep Curls (standing), Dumbbell Tricep Kickbacks, Dip Machine, Decline Situps. Follow up with 30 minutes of cardio on the elliptical
Thursday – (Chest/back/shoulders)
Incline Press Machine, Dumbbell Flies, Lat Pulldowns, Cable Rows, Dumbbell Shoulder Presses, Dumbbell Shoulder Shrugs. Follow up with 30 minutes of cardio on the bike.
Friday – (arms/legs/abs)
High Bicep Curl Machine, Seated Bicep Preacher Curl, Assisted Dips, Cable Pulldowns, Leg Press Machine, Standing Calf Raises, V-Crunch Machine. Follow with 30 mins of cardio on the elliptical.
(Saturday and Sunday OFF – you can do cardio these days, but no weights)
The key to overall fat loss is the following:
- Burn more calories than you take in
- eliminate sugar and simple carbs from your diet
- reduce carbs overall, and increase protein
- eliminate fast foods and frozen foods
- eat every 2-3 hours
- drink water or diet soda only (or any sugar-free, calorie free beverage)
- drink alcohol as rarely as possible
- get at least 8 hours of sleep a night!!
- Take fat burning supplements like BSN Atrophex, GAT Jet Fuel, or Nutrex Lipo-6
Good overall foods -
Protein - Lean meats like Chicken, turkey, tuna, fish, eggs, lean beef.
Complex Carbs - Whole Grains(all of them, like whole grain breads/pasta/brown rice, etc), Vegetables, legumes.
GOOD fats - Olive Oil, Nuts, Peanut butter, fish, OMEGA 3-6-9 supplements, avocados, etc.
You are going to want to take in approx 300 calories less than you require for fat loss, equal calories taken in to burned for maintainence, and 300 calories more than needed for bulking. To figure your requirements, google BMR Calculator and figure it.
You are going to want to get about 60% from protein, 25% from carbs, and 15% from good fats. READ THE LABELS OF WHAT YOU ARE EATING and keep a FOOD JOURNAL so you can add everything up.
MAKE SURE YOU ARE EATING EVERY 2-3 HOURS (SMALL MEALS)
In addition, make sure you do at least ONE HOUR of exercise each day. Cardiovascular activity like running, jogging, swimming, playing a sport, using a cardio machine at the gym, or lifting weights WITHOUT taking breaks...are all acceptable. See the exercise guide for more info.