Finding a new gym routine..particularly weights

clairem1122

Hi all. I'm on my 3rd week at the gym and I'm looking for some ideas of what people do weights wise?

Before joining the gym, I did HIIT at home and GVT on different muscle groups 4 days per week (I was on the bodycoach sss plan, for those that know it).

Now I'm at the gym (4-5 days per week) and doing HIIT on the rowing machine (16 30 sec rounds with 30 sec rests). I try to throw in other cardio when I have time. But I am a little worried that, considering I'm trying to lose weight, that isn't enough cardio??? How much and what sort of cardio are some of you guys doing?

Weights wise, I'm a little concerned that GVT isn't the best thing for me to do. My goal overall is weight loss and toning/strengthening. With GVT I split muscle groups days into 4, so I did chest & back, bi's & tri's, legs, and then shoulders. I didn't do much if any ab work, but I've started using some ab equipment at the gym during the last couple weeks.

So I'm looking for some ideas from others regarding how you all lift weights, reps, increasing weights etc?

Cherimoose

clairem1122 wrote: »

But I am a little worried that, considering I'm trying to lose weight, that isn't enough cardio??? How much and what sort of cardio are some of you guys doing?

When i need to lose fat, i reduce my calorie intake. I don't modify my fitness program based on body fat. No cardio is needed for fat loss, so i do it for other reasons.

LazSommer

G O O G L E
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OR use the search / next page function to find the same beginner routines that the MFP community recommends for new lifters.

JustinAnimal

I love the NROL stuff that I read (even though it was the women's version).

Day 1:
3 x 10 of each

Squats
Bench press
Seated row
Lunges
Swiss ball crunches

Day 2:
3 x 10 of each
Dead lift
Overhead press
Lat pull down (or pull-ups)
step-ups
prone jackknives

That'll keep you busy for a while.

hill8570

+1 RE cutting calories for weight loss.

GVT has more of a bodybuilding (hypertrophy) rather than strength focus, so you might be better served doing a full-body program using barbells if you're just looking for an efficient way to build strength (not sure of your background, so I'm not sure if I should recommend a beginner program or something more advanced).

Done correctly, you're doing more than enough cardio, although I suspect you're doing regular intervals rather than HIIT on that rowing machine -- God Herself couldn't do 16 reps of full-bore 30-on, 30-off HIIT on a rower.