Help me plan an exercise program!

[JohnCU]

I just started college and have a nice gym right below me with a bunch of exercise equipment. My first class on MWF is 10 am, so I figure I could get up at 7 and have plenty of time for a nice work out.

The problem is, I've never worked out before. So I don't know what I should do, or how many times to do it.

Any help? My main goal is to build some muscle and trim the stomach, but I just want to get into shape basically.

 

[edjam]

Right, to decrease your fat percentage, try and do some cardio vascular everyday, say, running, swimming, cycling, whatever.

For muscle build up, start stuff like curls and machine weights at a comfortable weight for YOU, do not compete with other people. Get some instruction on correct techniques to prevent yourself from injuring your body. Do weights 3 times a week, and have rest days to let your muscles rest otherwise your workouts will do more harm than good.

And of course, cut out junk food, completly if you want more immediate affects.

 

[jfall]

Don't try to build muscle and lose weight at the same time.. pick what you want to do and stick with it. I'd say start with a lot of cardio, as much as you can do and keep increasing as time goes on.. and do some muscle toneing exercises (nothing too heavy) light weight high reps. Once your down to a good weight, then start doing heavier lifting.

 

[AShadeOfClear]

I don't mean to hijack your thread, but I do have a similar question and have been meaning to ask..

I want to develop a weight lifting program. This is what I want: 45 minutes upper body twice a week, 30 minutes lower body twice a week. Cardio would be additional to this. So is this enough? I cannot really stand to do more than this. However, my upper body needs a lot of work -- I was very successful at losing weight this year (a little too successful), and I look skinny.

I do 3 sets of 10-12 reps for each excercise. This is what I do for the upper body workout:
(I apologize but I really can't remember the right terminology at the moment)

Pull down machine
Incline press
bicep curls
tricep extensions
pectoral fly machine
rear deltoids (reverse motion of pectoral fly)
shoulder press
lower back machine
an excercise where you lift dumbells from your side to your chest, in front of you.

Lower back:

Leg extension
Leg press
The Machine where you push a platform with your legs
Hip Abductors(??) (the one where you push your legs together)
Calves
Crunches & Leg lifts



Any advice, things I should add or change?

 

[yobarman]

If you want to build muscle, the only way you're going to do it is with high intensity. You'll got to lift everyday until you can't lift no more, drink lots of whey protien, and just basically pushing yourself.

I have my days split up like this:

Day one: Biceps and Triceps
Day Two: Upper and Lower Back
Day three: legs
Day four: Off
Day five: Chest and shoulders...

This is basically my routine, but I'm thinking of changing it in the near future. Anyways, I spend at least 1 hour in the gym, on a good day ill spend 2 hours in there. and i just wear my self out until my muscles burn. You gotta have that day off to rejuvinate though.

 

[yobarman]

and make sure to read this article, from T-mag.

 

[MrChicken]

The T-mag article covers it all.

If only the newbies would take that advice....

 

[Mucman]

Originally posted by: yobarman
and make sure to read this article, from T-mag.

Very good article... Wish I read that before I started working out.. I probably worked out for a year and barely saw any results. My diet was mostly to blame. I asked all the big guys in the gym and they said my workour regime looked fine and they said my form was good for everything I was doing. I ate verly little calories so I never grew.

 

[SludgeFactory]

Originally posted by: Dismal
I just started college and have a nice gym right below me with a bunch of exercise equipment. My first class on MWF is 10 am, so I figure I could get up at 7 and have plenty of time for a nice work out.

The problem is, I've never worked out before. So I don't know what I should do, or how many times to do it.

Any help? My main goal is to build some muscle and trim the stomach, but I just want to get into shape basically.

Just start simple, something like a full body workout 3X a week. You can build a program around bench press, deadlifts, and squats. If deadlifts and squats are too much for one workout, alternate them every workout. Throw in shoulder press, pullups, a triceps exercise, a biceps exercise, and maybe something for the calves. Do the compound exercises first (the ones that involve lots of muscles, like the bench, deadlift, and squat), then do the isolation exercises.

At this point, you need to learn the basics, especially the proper form in lifting. Do 2-3 sets of each exercise, with 8-12 reps per set. Muscle grows pretty fast, but connective tissue is much slower to strengthen -- hence you want to take it slow at first. I'm guessing you're looking for muscle definition, so you need to lose fat. To do that, you should: 1)Take in fewer calories than you burn. 2)Lift weights. 3)Do cardio.