Fitness routine for women
by Jessica
(Nashville, TN)
I am looking for fitness routine that I can keep up with and still reach my goal. My goal is I need to lose 40 pounds by May 1st. I currently weigh 215 and am 5 feet 2 inches tall. I have a member ship to the gym and can go on Monday, Wednesday, Friday, Saturday, and Sunday. During the week I only have about an hour.
I struggle with how fast I should be walking on the treadmill to get results and for how long. On the weights I struggle with how many reps and how much weight. I like that my gym has 4 machines for upper body, one for stomach, and 4 for lower body. It also has the elliptical, free weights, and so on.
Also is the elliptical more effective than the treadmill? Free weights vs. the weighted machines.
I need to shape up and could use some advice.
Thank you,
Jessica
Answer from Rumi
Hi Jessica, I will tell you my fitness routine, it is very effective.
I start with 5 minutes moderate treadmill walking this is for warm up.
Than I do for each leg 3 series 10 reps walking lunge it is 30 reps per legs. I handle weights to increase the influence of this exercises, you can start without weights and after a week try to handle 5 pounds in each hand.
After that do 3 series, 15 reps squats, again in the beginning without weight, than handle 5 pounds in each hand.
Continue with 3 series, 10 reps dead lifts with weights, again 5 pounds for this exercises ask somebody in the fitness to show you how to do it, it is very powerful exercise for butt and back of the legs, but it has a proper way to be done and it is important to do it right.
Than we continue with upper body, use machine for back muscles, 5 series 10 reps each this is a machine that you pull.
Time for breasts muscles use machine that you push 5 series, 10 reps.
Biceps exercises with free weights. You need to find out the proper weights for you. You need to do 10-12 reps per series, if you can do more than 12 reps this weight is easy for you increase the weight. If you cant do 12 reps this weight is heavy for you, decrease it. Test the weights to find out your weights this is the only way to know what is the right weights for you. Do 5 series, 10-12 reps for biceps.
Shoulder muscles, probably you will use the same weights as biceps exercises, but again test how many reps you can do and adjust the weights if needed. 5 series, 10 reps.
Triceps, I use smaller weights for these muscles, again test. 5 series, 10 reps.
Finish with exercises for the tummy. I do 3 series, 20 reps sit ups for the upper part of the abs, and 3 series of 20 reps lifting and lowering straight legs for the tummy.
If I have time I walk 20 minutes on the treadmill now about the effective speed of the treadmill it is different for everybody. It need to be a little bit hard for you, if you feel comfortable than increase the speed, also use some incline, like 1-2%. You need to try to find out your walking speed but it needs to be out of your comfort zone.
This is my fitness routine, I do it 3 times per week. At the beginning probably 5 series will be hard for you, do 3 or 4 and gradually increase.
Hope this helps, all the best,
Rumi
