[boiffrona]

I've been going to Fitness First seriously since the beginning of March with about a 6 week break through holiday then illness but i'm just getting back into it.

I'm just after getting fit and losing some weight and I was wondering just how much everyone else does.

I aim for at least 4 visits a week doing approx 1hr of cardio betwwen the bike, treadmill and x trainer, all based on heart rates (worked out by a very good instuctor) followed by about 20 mins resistence work, burning between 1050 and 1200 kcals per session with either 45 or 50% of that being fat (according to my polar f11)

What do you do that you find most effective? I'm looking to vary things a bit.

[c-cialis]

I've been going to Fitness First seriously since the beginning of March with about a 6 week break through holiday then illness but i'm just getting back into it.

I'm just after getting fit and losing some weight and I was wondering just how much everyone else does.

I aim for at least 4 visits a week doing approx 1hr of cardio betwwen the bike, treadmill and x trainer, all based on heart rates (worked out by a very good instuctor) followed by about 20 mins resistence work, burning between 1050 and 1200 kcals per session with either 45 or 50% of that being fat (according to my polar f11)

What do you do that you find most effective? I'm looking to vary things a bit.

Do not bother resistance training until you tone up simply because you will see the results of the cardio quicker. Once you are satisfied with your reduced waist diameter, move onto resistance training.

> 1K kcal is really good per session, just do not overdo it.

[DoctorNiCYDEn]

to keep going till my arms wreck..

then get on the rowing machine do 2.5k meters in under 5 mins

get of,do 15 mins on the ski machine at level 11 stop go back wards for 6 mins
get on the ex bike for 15 mins at level 10 (relax) then run at 6mph for 10 mins...;



what you do?

[meridiasas]

Now that i've got the summer off I'm going to do a proper routine - before I've just been doing some running and a bit of weight lifting but nothing to a routine.

Now though, I'm looking at accomplishing the Army 2.4km in 8 minute standard as well as creating a proper routine for the weights which I think is to do 8 reps slowly of the highest possible weight I can do that on and then alternate the machines then repeat 3 times. Eventually I'll be able to increase my weight and therefore gain weight but I think 8 is the magic number when you come to that kinda thing.

[tsamprasxx]

For me this summer marked my first foray into serious running, and I made a classic blunder.

By jumping up from no running to 7+ miles in the mid 7s I put a tough strain on my body and ended up injuring my IT band. Oh, well, though luck. Lesson learned. Take things slowly for a while, and build up gradually over time

So, for now it's back to lifting three-day splits and and adding mass again before cycling back to a cutting phase.


JBKGANDME, you will burn more fat more easily if you add some muscle mass to your frame. To quote Arnold Schwarzenegger from The New Encyclopedia of Modern bodybuilding "The more muscle you have, the more calories you will consume at rest." Plain and simple.

If you do decide to add more resistance training to your regimen, you will probably want to split your sessions so that lifting comes before aerobic exercise (because aerobics deplete glycogen stores, increasing the difficulty of your lifts, while resistance training itself depletes glycogen stores relatively sparingly). Or, you should perhaps split the sessions into two-a-days.

[Leczyslaw]

You're doing it right.

Cardio to get the heart rate up, then some resistance training afterwords. If you don't do any weight training the muscle will fall of with the fat. The more muscles the more calories burned as well.

Keep it up.

[AndyScouchek]

4-5 minutes on the rowing bike, then weight training after that. After a session in the gym, I go swimming (i'm a very enthusiastic swimmer), which really helps to stretch out your muscles.

I go on Monday, Wednesday and Friday. It's best to leave a reasonable time period in between each session if you're looking to tone your muscles.

[TagBahthuff]

3 two hour sessions of kickboxing a week, then 2 hours strength training at the end.
extra conditioning/cardio day if i get time/can be arsed lol

[steansathtpos]

If I run or bike before lifting, my routine is shot. I usually have to bike on opposite days with lifting. But then again, I lift for an hour and half...

[bp9QxekG]

to keep going till my arms wreck..

then get on the rowing machine do 2.5k meters in under 5 mins

get of,do 15 mins on the ski machine at level 11 stop go back wards for 6 mins
get on the ex bike for 15 mins at level 10 (relax) then run at 6mph for 10 mins...;



what you do?

Can i inquire what make of rowing machine do you use?

Personally I do weight 3 times a week, broken into arms, legs, shoulders/back with core work in all three workouts. I normally warm up 2k on a rower, followed by a 2k piece and 2k warm down or variations of that which are followed by the weights.

I also do two/three outings a week on the water totaling about 100km

[Xavier_Spinner_Wheels]

If I run or bike before lifting, my routine is shot. I usually have to bike on opposite days with lifting. But then again, I lift for an hour and half...

That's a pretty long training [shocked]
I just started again and i am slowly getting my muscles to get used to it again...(week4).

taken it time at a time as this has gone wrong ones (lower back problems)

I also do soccer training 2 times a week...
and mountainbiking....

[HilaryNidierer]

My routine is to pay $500 for a membership for my wife and myself and then not go... ever.

[Xavier_Spinner_Wheels]

My routine is to pay $500 for a membership for my wife and myself and then not go... ever.

[rofl] Reminds me of Friends..
On A side note.... time to train ...

LOL talking about it , makes you go pump a lot more
take it easy Ray....

[Qnpqbpac]

to keep going till my arms wreck..
then get on the rowing machine do 2.5k meters in under 5 mins

Isn't the Concept II world record for 2000m about 5 and a half minutes? You should have a crack at it.

[bp9QxekG]

Isn't the Concept II world record for 2000m about 5 and a half minutes? You should have a crack at it.

Yeah it is 5:38 and was set by a Kiwi called Rob Waddle who is a complete beast.

I think 2.5k in 5 minutes was done on another make, or a seriously broken concept2!! A more sensible time for a non rower would be sub 8 minutes for 2k or sub 7 if they are particularly fit.