Losing the Most Weight at the Gym?

Re: Losing the Most Weight at the Gym?

• jennipea382 member

  

  January 2012 edited January 2012

  Circuit training is probably one of the most effective ways to lose weight and tone up. I think of Jillian Michaels and her 30 Day Shred when I think of this. It's basically 3 minutes strength, 2 minutes cardio and 1 minute abs (I think that's right? Been a while). At the gym it's a little harder to switch like that so maybe do each part longer. And as PP said, don't stop in between. If you have to, take a sip of water or catch your breath, but keep going!

  
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• MerAndTrick member

  

  January 2012

  Circuit training is awesome... 

  
  

  Just be sure when you're doing weights, you do a heavy weight. Like the heaviest you can handle for 5-10 reps.  This will force your body to gain muscle, and increase your base metabolic requirements.

  
  

  I've not done the Jillian Michaels thing, though it seems to be a favorite on here.  I have a hard time believing you can effectively put on muscle and lose fat without heavy weights at home, which I'm sure she doesn't use.

  
  

  However, since you'll be at the gym... Here's an example week using the training style we use:

  
  

  Day 1:

  • Warm Up: Walk/ Jog for 5-10 minutes at a conversational pace
  • Circuit - Do 5 rounds of the following Sequence: 5-10 Reps on each leg of lunges with a heavy DB in each hand, 5-10 reps of Lat Pull Down on the Machine, 10-15 Reps of jumping squats
  • Cool-Down:  Walk/ Jog for 5-10 minutes at a conversational pace

  Day 2::

  • Warm Up: Stairclimber for 5 minutes at a conversational pace, 10 pushups, 10 air squats
  • Circuit - Do 3 rounds of the following Sequence: 10 bicep curls (each arm, so 20 total), 10 squats to press with dumbells (squat with the dumbells resting on your shoulders, stand up, and then press them into the air), Get on the treadmill and run as fast as you can for 2 minutes
  • Cool-Down:  Walk/ Jog for 5-10 minutes at a conversational pace (you'll already be on the treadmill after your last round of the circuit, so you can just slow it down for the cool down)

  Day 4:

  • Rest ... go for a 20-30 minute walk

  
  

  Day 5:

  • Warm Up: Walk/ Jog for 5-10 minutes at a conversational pace, 10 over-unders (each way or 20 total)
  • Strength Training Day: 3 Sets of 5 Reps heavy Leg Press or back squat with 3 minutes of rest between each set, 5 sets of 3 reps heavy barbell or dumbell overhead press with 2 minutes rest between each set, 5 sets of 5 pushups with 1 minute of rest betwene each set, 3 sets of 20 reps russian twists with a weighted ball with 2 minutes of rest between each set
  • Cool-Down: Walk for 3-5 minutes

  Day 6:

  • Rest... go for a 20-30 minute walk

  
  

  Day 7:

  • Warm-up: Light jog for 5 minutes, stay on the treadmill
  • Interval Set: For 1 minutes run as fast as you can, rest at a VERY slow walk for 1 minute, repeat this 2 minute sequence 10 times
  • Cool-Down: Dynamic Stretching

  Of course, be sure to stretch, and take weights lightly at first until you work up to a heavy weight for the reps you are trying to do.  You should be struggling to complete the last rep at the correct weight.  Also... there are great videos online (if you google them) for form of pretty much all of the above.  :-)

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• Laffeytaffey

  

  January 2012

  My ex-boyfriend is a personal fitness trainer and when we were dating, he would have me use a deck of cards. Each symbol would stand for something like Hearts for jumping jacks, etc. One day I would do strength training and the next would be cardio. It worked great for me!

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