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girlieq30... girlieq30...
 
M$3 July 16, 2009 06:22 PM

I can't find a personal trainer or fitness consultant that will take me without a gym membership so I need help with my workout plan!

I've been trying to work out. I really have no idea what I'm doing so I made up a plan based on what I feel I can do without dying at the end but feeling like I didn't waste my time. My goal is to tone up and just generally get in shape... I don't have a lot of weight to lose, but I mean, I wouldn't complain if I did. I'm of average weight right now, BMI around 22.

I tried to get a personal trainer to help me figure out what to do; what workouts, how many reps, how much weight which order. Basically just assist me in putting plans together and teach me to use free weights properly, but no one will take me unless I join a gym, which I don't want to do because I have access to a gym at work with cardio machines and free weights.

I've put together one plan, but I'm not sure if it's good. I also need more ideas for simple exercises to target different muscle groups, but I have no idea where to start. I only know how to do a few exercises properly, and I know it's important to have proper form to avoid injury.

Can Someone please look at this workout and critique it? Anything to change/add/rearrange/increase/etc?

Light Stretching

Elliptical
25 mins at 140 Strides/min, resistance 3
5 mins at 155 strides/min, resistance 5 (basically sprinting)
(the computer says I've burned 350 calories at the end of that)

Better Stretching

Plank - 30-45 second
Push Ups (on knees) - 10 (really hard for me to do all 10)
(3 sets)

Cruches (with an Ab roller) -15 each side (obliques) and 35 center
Bicep Curls - 8lbs - 20 reps
(2 sets)

I do this 5 days a week, sometimes cutting out a set or decreasing reps if I'm particularly tired or pressed for time. This takes my full lunch hour.
Is this OK?
Also, suggest any other exercises that are easy to do that I can work into my routine or to make a second routine to alternate with this?
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nushka nushka
 
 July 16, 2009 07:50 PM
I consulted with my own personal trainer and this is what he told me:

The light stretching is useless in this case.
25 min in the elliptical should be enough for the warm up (which is what you need in this case).

5 mins at 155 strides/min, resistance 5 (basically sprinting)
this is too much, you are not burning fat at this stage, just accelerating the heart

do not trust what the machine says about the calories you've burnt, this is just a calculation and depends on the person.

Instead of the planks, he recommends sit-ups and spinals.
http://www.youtube.com/watch?v=C8nbcxJ6UW4&feature=related

If you are going to do biceps, you should take care of your triceps too. Same intensity.
http://www.youtube.com/watch?v=aTbTY0Miz2A&feature=fvsr
Work the muscles of the legs. Back squats and walking lunges.
http://www.youtube.com/watch?v=xYTNEh4r5PI&feature=fvst
http://www.youtube.com/watch?v=4glve4Oi9Wc

It would be better to let the muslces rest between sessions instead of working the same muscles everyday. So you could break this routine in two and do the parts in alternate days.
Asker's Rating:
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girlieq300... girlieq300...
 
July 16, 2009 08:12 PM
Thanks!
The only thing I have to say though, is that after much research I've seen that sit ups are actually pretty ineffective comparatively, and planks will do a much better job.. Even between sit ups and crunches, crunches are more effective?
So why use something when you could exchange it for something better?

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nushka nushka
 
July 17, 2009 02:11 PM
Sometimes it depends on the person which exercise suits the best. Some have problems with their backs and find sit ups very distressing if not performed perfectly.
You should consider that some exercises focus in a particular group of muscles and others are more balanced. This makes "effectivness" quite relative.
Effectiveness also depends on the person giving that different people have different problem areas and not all your muscles perform equally.

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geminigail geminigail
 
July 16, 2009 08:13 PM
Hey check this site out : http://www.myhomepersonaltrainer.com/ You can join for FREE ! I looked it up for you but might join it myself !!! Looks good!
Source(s):
http://www.myhomepersonaltrainer.com/


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krystyne20 krystyne20
 
July 16, 2009 08:43 PM
I think that you're off to a great start. I would add some squats and lunges though so that you get some more lower body work done.

Have you ever though of joining a fitness boot camp? That's what I'm doing right now because I lack the discipline to push myself. Fitness boot camps are a great way to get in shape, and is much cheaper than hiring a personal trainer.

I looked at your blog, and you mention that you live in Ontario, so here's a fitness boot camps in your area that you can check out:

http://www.bootcampontario.com/index.html
http://www.ontariocorebootcamp.com/
http://www.bodybyubootcamp.com/

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girlieq300... girlieq300...
 
July 19, 2009 06:37 PM
Thanks! I checked it out and none were in my area though, and I googled my area... none here either :(

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krysstel krysstel
 
July 16, 2009 08:45 PM
hi, don't worry about voting me as "best answer", or "tips". I don't need it.

just a thought, hope it helps...
I'm sorry to hear that they won't take you without an expensive membership. Is it at all possible you could find a place like a YMCA or YWCA that will let you have a coach on an hourly basis? Maybe in a group class? Maybe a local hospital health center has ideas for you. They offer such classes in our area, but I'm not where you are. :) good luck!

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