2004/01/05, 09:44 PM
Hey all. THis is my first post. I'm starting an exercise routine at three days a week. I'm 35 years old, 240lbs, and 5' 10". I need to lose weight and tone up. Specifically, I'd like to focus on my chest, abs, butt and thighs. (No bulk!)
I teach at a local high school and my schedule/my family's schedule only allow for workouts in the early morning. M/W/F I'm at the gym at 6 am. I have 35 minutes to get all the workout done... Today I did 12 minutes cardio (bike) and then did the inclined bench press 15 reps three times at 60 pounds, then bicep curls on a machine 15 reps three times at 40 pounds. Then it was off to the shower and out the door. TO be honest it was a complete guess as to what to do and when. I signed up for an "myFT personal exercise program" but there's no way I can get all of what's listed in that done in 35 minutes!
Here are my questions. If I focus on a different major muscle group each workout (today it was chest, shoulders, biceps), and include cardio for at least 10-15 minutes each time, how would you spend the other 20-25 each time? What groups would you suggest focusing on, and how would you exercise them? I realize that I indicated earlier what I want to tone up, but I don't know of specific exercises that will maximize my workout (and keep me within those 35 minutes!). If you can, please be specific, as I am an idiot and not familair with free or mechanical weights...
I do crunches on tuesdays/thursdays and lots of stretching, but M/W/F will be my gym days.
Also, should I start lighter and increase weight with reps? The opposite?
As for my diet, I've reduced fat, carbs (sugars), and portions in general. I'm eating more healthy snacks/light meals throughout the day, and I try to avoid carbs after 3pm. (The last was advice I got from Mr. Indiana 1997. At least I think it was 1997...))
Thanks in advance for any suggestions you could give me. They are truly appreciated...
DL
|