Gym weight loss workout routine?

Posts: 8,044
12/12/12 7:00 A

I hired a personal trainer since I recently joined a gym and need that extra push. I have been learning a lot.

If you can afford a trainer I say go for it!

If not ask gym staff to show you stuff.

current weight: 169.0

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160

Posts: 1,364
12/10/12 8:34 A

I agree with the previous suggestions to find out if at least an orientation to the equipment is available. Also, go the library and get The New Rules of Lifting for Women by Lou Schuler. It's got pictures and descriptions of the moves, and routines already spelled out for you. That book TOTALLY changed the way I look at the free weight section of the gym!

If you're still uncomfortable, try the videos here on Spark first....they'll give you a good starting point.

SparkPoints: (20,760)
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Posts: 2,716
12/10/12 3:24 A

Does your gym offer programs and trainers to show you what to do? Mine does, so it is worth asking if yours does too.

current weight: 146.0

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146

Posts: 74
12/9/12 11:21 P

youtube.com has great demonstrations on using the free weights. They show you how to do dead lifts, squats, the most common workouts that work the most muscles.

current weight: 145.8

169 161.75 154.5 147.25

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Posts: 5,336
12/9/12 10:27 P

I would also check with Bodybuilding.com as they will have some really good ideas for you.

current weight: 117.0

136 130.75 125.5 120.25

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Posts: 51,645
12/9/12 2:37 P

SparkPeople's Workout Generator can be a good place to start. It will give you routine suggestions based on the equipment you have available, time you want to spend, etc. Here's a link:

www.sparkpeople.com/resource/fitness_plan_
generator.asp

Hope that helps,

Coach Jen

SparkPoints: (50,883)
Fitness Minutes: (21,866)
Posts: 2,104
12/9/12 11:47 A

Start with the SP body weight exercises first: Planks, push-ups, body weight squats etc. Once you are comfortable with these exercises, you should move onto weight lifting. The best is barbell weight training (search for "starting strength") but the technique is not trivial. So you may opt for the machines if a personal trainer is not an option.

Body Fat %: 25.0

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18

SparkPoints: (1,492)
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Posts: 92
12/9/12 10:40 A

In my personal opinion, if you have never done any strength training, and you can't afford a trainer to teach you how to properly do the exercises (I couldn't) then you might want to get a good book with very detailed descriptions/pictures of how to do the exercises. This is what I did when I started getting more serious about strength training back in January. Bring the book with you to the gym so that if you are questioning how to do something you have planned for that day you can refer to it. I really like 101 Workouts for Women by Muscle & Fitness Hers. Almost all of these books will have different programs that you can follow from beginner to more advanced.

Edited by: SARAHANN01 at: 12/9/2012 (10:46)

36 Days until:  First 5K

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Posts: 5
12/9/12 10:24 A

Hey everyone,

I know the saying is weight loss is 80% diet and 20% gym, I'm already working on the diet portion, so I want to focus on working out the gym routine.

I've never used the weights in the gym, as I've been too intimidated by the bulked up men and the already skinny minny women using them, but I'm wanting to start a serious weight loss routine, and all the research I've read suggests that weight lifting/resistance training is an important part of that. I'm not going or be hitting the weights every day, as I plan on doing a Pilates class as well as yoga, but I would love a starting point.

Does anyone have a simple routine for a beginner they wouldn't mind sharing?

Thanks in advance everyone!