I started working out at home in Feb I was 230ish at the time. I’ve currently weight 190, I’m 5’2″ and 35 year old female. I’ve recently gained access to a gym for free so I plan on using it but I don’t have much experience with gym equipment and there is no one at this gym to advise me so I’m wondering what machines I should use. My goal is to be able to do a full sit-up, I can barely get my shoulders off the mat now and to be able to do full push-ups I can do about 20 modified now. Up till now my workout schedule has been to jog on a manual treadmill and to do p90 (1 not x) with 5lbs dumbbells which are getting too light for me. I’m thinking of doing the following as I quickly get bored.
Sun- stationary bicycle 1hr-2hr
Mon- p90 with 7.5lbs dumbbells and 1hr treadmill
Wed- strength machines, I need help here not sure which ones, and 1hr treadmill
Fri- repeat (mon)
Sat- elipitical 1hr-2hr
Not having much experience in strength training I’m not sure if this is right. I’d like to lose about 60 more pounds and build some muscle. I’m okay diet wise so I don’t need advise there. If anyone could give me advise or suggestions I would greatly appreciate it.
Congratulations on your achievement! You should be very proud of yourself! Keep your efforts going and it gets easier, as you have seen.
I agree that working big muscle groups would be a benefit to you. My concern is that no one is available to show the proper way to use the machines at your new gym. Proper form is so important, and you will benefit more from the exercise if you are doing it correctly.
I’m cautious about advising you with a specific workout routine since I don’t know your limitations/joint issues, etc, but in general you will benefit from some additional strength training in your program. While the machines are a great choice for something different, you may want to think about adding another day of strength training with the dumbbells. Exercises that use many muscle groups with the legs–such as a squat to overhead press, or lunge with a bicep curl– will both build muscle and keep your heart rate up which will burn more calories. In addition, you are developing your core strength when utilizing the free weights.
One other suggestion you may want to consider is hiring a personal trainer for a few sessions just to show you proper form and set you up on a more specific program catered to your goals.
You are doing such a wonderful job! Again, congratulations and keep going!