Planet fitness Workout plan
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tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »Weight loss comes from diet, so that is whats most important. Youre somewhat limited at PF because tbey dont have squat racks. Id recommend either a good dumbbell or body weight program. During weight loss you want a progressive resistance program to help retain muscle.
My Planet Fitness has 4 squat racks .... i use them every time I go . . .
But weight loss comes from burning more calories that you take in. Lifting builds and tones muscle.
as far as a plan, you only have a few zones to train. Back, Core, Arms, Legs. Just mix it up. Typically I do a short warm up session on the treadmill, lift for 45-55 mins working each area equally then get on the elliptical to cool down....
Some PF have them but most dont, they only have smith machines which arent really good for anything.
Also dont just mix it up, thats terrible advice. OP get on a well established premade program that utilizes compound lifts or a bodyweight program.
Terrible advice? I can point to more that one source from all different spectrum on why Mixing up your routine is good.
Yes mixing up your routine as in getting on a new plan after being on another one for a long period. But just going into the gym and doing random exercises wont be nearly as effective as following a routine.
Besides it takes awhile for your body to adapt to a program.
*LeSigh.... I have no further comment.
http://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/
http://www.healthywomen.org/content/article/stay-motivated-mix-your-fitness-routine
http://www.bodybuilding.com/fun/dickinson24.htm
http://www.nextavenue.org/fiftysomething-workout-why-you-need-mix-it/
http://www.thelyonsshare.org/2013/05/15/mixing-up-your-workouts-to-maximize-your-benefits/
http://www.active.com/articles/mix-up-your-routine-for-a-more-productive-workout
http://www.aworkoutroutine.com/when-why-how-often-should-you-change-your-workout-routine/
Yes Some of them personal blogs, some of them are not. But don't take my word for it. .....
Did you even read the aworkoutroutine.com one?:As I explained last time (Changing Your Workout Routine Too Often), one of the worst things you can do is change your workout routine too often.
You don’t need to “shock your muscles” or “keep your body guessing” or do silly muscle confusion workouts or anything equally dumb. It’s a myth. You also shouldn’t be jumping from one program to the next in search of some ultimate magical routine that’s going to work unrealistically well/fast. It doesn’t exist.
Truth is, just about every workout routine that isn’t completely terrible will work to some degree as long as you provide the time and consistency needed for it to work. If you keep changing things, that just can’t happen.
Now, does that mean you should NEVER change your workout routine? Of course not.
You most certainly should change things, but only when it truly makes sense to. Making a change before that point is just counterproductive.
It's been a while. But yes. I couldn't give you an exact date. I'm some 790 days logged. I had all those links in a Google Keep memo . . .
So on the flip side of the coin, if you're not nailed down to one workout routine, and you do something different every time you go there is no chain to break, there is no muscle confusion. There is no "guessing". Your body is use to everything so there is nothing to confuse it... for lack of better terms.
I dunno maybe I'm different. If I did the same d*mn thing time after time after time after time after time I went to the gym I would get bored off my butt and stop going completely. And you ask the majority of the people who signed up for a gym, "why did you stop going?". You're typically going to get one of two answers. 1) No time or 2) Got Boring. And if you do the same ABC workout time after time after time after time after time I can completely understand why people get bored.
Theres your way and theres the way where you actually see significant consistent results.
So I guess dropping 109 pounds in less than a year isn't results? Fair enough....
Weight loss has nothing to do with strength training... weight loss comes from diet. So congrats on the weight loss butnit lends zero credit to your philosophy on weight lifting.
Cannot post images from the mobile app.... But this picture is about 9 months apart... With my none effective method https://goo.gl/photos/tkSrWfDeFB9mFB6T72 -
Take advantage of the cardio machines. I do the 30 minute circuit followed by an hour of walking on the treadmill or elliptical machine. By sticking to a 1200 calorie a day low carb/fat diet I end up burning more calories than I take in and lose 1-1.5 pounds a week. My doctor approved of my regimen.2
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i go to planetfitness and right now am working on a program that divides up 6 different groups. Squats (regular, raised heel and front) deadlifts (close grip, wide grip, romanian with dumbbells) lunges (static, bulgarian and step ups) chest & shoulders [push](bench, incline bench, dips, military press, dumbbell press) back [pull](close grip pull downs, seated rows, dumbbell rows, barbell rows, bicep curl, dumbbell curl), Twists (ax chop, crunches, reverse ball crunch, leg raises)
two days on, one day off. off days i do 90 minutes of cardio (60 in morning, 30 at night)
just find a workout that works best for you and after 3 months or so switch it up so things do not get boring1 -
Go on Youtube, and search Rich Piana. He has plenty of workout and diet advice....especially concerning "confusion" workouts.3
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OP are you interested in lifting weights? If yes, use the Google machine and look up Starting Strength, New Rules of Weightlifting for Women, Strong Curves or Strong Lifts 5x5. Any of these is an excellent place to start.
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If you aren't interested in lifting, I am of little value because I hate cardio and only the the basics amount for cardiovascular health.1
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Although I can't speak to the person's credentials take the time to go to the classes offered by PFs resident "trainer." Mine is pretty good & he has taught me a lot of things.
I do the PF 30 minute circuit using the red light green light system and doing the steps in between. I try to do that once per week. I do one of the classes per week -- arms, abs, legs -- and do 30 minutes on the elliptical machine at least 3x per week. Even though I'm over more then I'm under on my 1200 calories, I have lost 9 pounds in 2 months.1 -
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flimflam87 wrote: »FrugalMomsRock75 wrote: »I really love the 30 minute workout! I do it the way it's SUPPOSED to be used and follow the red light/green light system. It's an awesome workout. I follow that with either some walk/jog intervals on the treadmill or some HIIT on either arc or elliptical.
Just leaving pfit and that's just what I did! It's great for me to get started and it keeps my heart rate going!!!flimflam87 wrote: »FrugalMomsRock75 wrote: »I really love the 30 minute workout! I do it the way it's SUPPOSED to be used and follow the red light/green light system. It's an awesome workout. I follow that with either some walk/jog intervals on the treadmill or some HIIT on either arc or elliptical.
Just leaving pfit and that's just what I did! It's great for me to get started and it keeps my heart rate going!!!
I start on an exercise bike for 12 minutes. I pick one that is in front of the circuit room so I can see lights in mirror. When light is green I ride like a crazy person when it's red I slow up a little...then I go to the circuit. then I go tan
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tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »Weight loss comes from diet, so that is whats most important. Youre somewhat limited at PF because tbey dont have squat racks. Id recommend either a good dumbbell or body weight program. During weight loss you want a progressive resistance program to help retain muscle.
My Planet Fitness has 4 squat racks .... i use them every time I go . . .
But weight loss comes from burning more calories that you take in. Lifting builds and tones muscle.
as far as a plan, you only have a few zones to train. Back, Core, Arms, Legs. Just mix it up. Typically I do a short warm up session on the treadmill, lift for 45-55 mins working each area equally then get on the elliptical to cool down....
Some PF have them but most dont, they only have smith machines which arent really good for anything.
Also dont just mix it up, thats terrible advice. OP get on a well established premade program that utilizes compound lifts or a bodyweight program.
Terrible advice? I can point to more that one source from all different spectrum on why Mixing up your routine is good.
Yes mixing up your routine as in getting on a new plan after being on another one for a long period. But just going into the gym and doing random exercises wont be nearly as effective as following a routine.
Besides it takes awhile for your body to adapt to a program.
But you don't really want your body to adapt to a program. You just stagnate that way... there's no growth.
I agree that you don't want to just go random at the gym and switch things up all the time, but sticking with the same, exact routine long-term doesn't work well for everyone. Some people get bored with that, and after awhile when your body does "adapt" to the same old, same old, you stop making progress.0 -
Not if you keep adding weight to the bar.1
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Best planet fitness workout is the jog from there to somewhere else with real weights.4
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tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »Weight loss comes from diet, so that is whats most important. Youre somewhat limited at PF because tbey dont have squat racks. Id recommend either a good dumbbell or body weight program. During weight loss you want a progressive resistance program to help retain muscle.
My Planet Fitness has 4 squat racks .... i use them every time I go . . .
But weight loss comes from burning more calories that you take in. Lifting builds and tones muscle.
as far as a plan, you only have a few zones to train. Back, Core, Arms, Legs. Just mix it up. Typically I do a short warm up session on the treadmill, lift for 45-55 mins working each area equally then get on the elliptical to cool down....
Some PF have them but most dont, they only have smith machines which arent really good for anything.
Also dont just mix it up, thats terrible advice. OP get on a well established premade program that utilizes compound lifts or a bodyweight program.
Terrible advice? I can point to more that one source from all different spectrum on why Mixing up your routine is good.
Yes mixing up your routine as in getting on a new plan after being on another one for a long period. But just going into the gym and doing random exercises wont be nearly as effective as following a routine.
Besides it takes awhile for your body to adapt to a program.
*LeSigh.... I have no further comment.
http://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/
http://www.healthywomen.org/content/article/stay-motivated-mix-your-fitness-routine
http://www.bodybuilding.com/fun/dickinson24.htm
http://www.nextavenue.org/fiftysomething-workout-why-you-need-mix-it/
http://www.thelyonsshare.org/2013/05/15/mixing-up-your-workouts-to-maximize-your-benefits/
http://www.active.com/articles/mix-up-your-routine-for-a-more-productive-workout
http://www.aworkoutroutine.com/when-why-how-often-should-you-change-your-workout-routine/
Yes Some of them personal blogs, some of them are not. But don't take my word for it. .....
Did you even read the aworkoutroutine.com one?:As I explained last time (Changing Your Workout Routine Too Often), one of the worst things you can do is change your workout routine too often.
You don’t need to “shock your muscles” or “keep your body guessing” or do silly muscle confusion workouts or anything equally dumb. It’s a myth. You also shouldn’t be jumping from one program to the next in search of some ultimate magical routine that’s going to work unrealistically well/fast. It doesn’t exist.
Truth is, just about every workout routine that isn’t completely terrible will work to some degree as long as you provide the time and consistency needed for it to work. If you keep changing things, that just can’t happen.
Now, does that mean you should NEVER change your workout routine? Of course not.
You most certainly should change things, but only when it truly makes sense to. Making a change before that point is just counterproductive.
It's been a while. But yes. I couldn't give you an exact date. I'm some 790 days logged. I had all those links in a Google Keep memo . . .
So on the flip side of the coin, if you're not nailed down to one workout routine, and you do something different every time you go there is no chain to break, there is no muscle confusion. There is no "guessing". Your body is use to everything so there is nothing to confuse it... for lack of better terms.
I dunno maybe I'm different. If I did the same d*mn thing time after time after time after time after time I went to the gym I would get bored off my butt and stop going completely. And you ask the majority of the people who signed up for a gym, "why did you stop going?". You're typically going to get one of two answers. 1) No time or 2) Got Boring. And if you do the same ABC workout time after time after time after time after time I can completely understand why people get bored.
Theres your way and theres the way where you actually see significant consistent results.
So I guess dropping 109 pounds in less than a year isn't results? Fair enough....
Weight loss has nothing to do with strength training... weight loss comes from diet. So congrats on the weight loss butnit lends zero credit to your philosophy on weight lifting.
Cannot post images from the mobile app.... But this picture is about 9 months apart... With my none effective method https://goo.gl/photos/tkSrWfDeFB9mFB6T7
Your weight loss is very impressive and admirable. But weight loss doesnt come from lifting weights it comes from calorie deficit, so as impressive as your weight loss was it doesnt make you a credible person to give advice. Esp when its telling someone to do random exercises. An established lifting program is best and well help you increase your strength most effectively.
Get on a good program stick with it for however long its supposed to last or when you stop seeing results then switch it up.0 -
Yes I'm very interested in lifting/ weight machines!!!! Anyone can jump on a cardio machine and go at it but when I look at the sea of weight machines and Dumbbells I feel so overwhelmed, like where do i start??? How do I use my time wisely??? I do my squats and lunges with free weights... But beyond that I just feel like I'm picking stuff up and putting it back down.
I know people love to hate on planet fitness I get it but it's got a hell of a lot more then My house! My pfit went under a big renovation and I think it's pretty nice, never crowded, and very clean.
I'd like to do some separation upperbody/lower body weight training as I feel like that would be the best for me and my schedule.0 -
I lift heavy followed by HIIT. .... it works for me. *shrug
Eating clean is 90% of the battle.
(imho)0 -
flimflam87 wrote: »Yes I'm very interested in lifting/ weight machines!!!! Anyone can jump on a cardio machine and go at it but when I look at the sea of weight machines and Dumbbells I feel so overwhelmed, like where do i start??? How do I use my time wisely??? I do my squats and lunges with free weights... But beyond that I just feel like I'm picking stuff up and putting it back down.
I know people love to hate on planet fitness I get it but it's got a hell of a lot more then My house! My pfit went under a big renovation and I think it's pretty nice, never crowded, and very clean.
I'd like to do some separation upperbody/lower body weight training as I feel like that would be the best for me and my schedule.
Some ideas to get you thinking
http://stronglifts.com/5x5/
https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398
https://www.amazon.com/dp/0345528581/ (You Are Your Own Gym - Bodyweight training)
Best wishes for success!
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tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »tillerstouch wrote: »Weight loss comes from diet, so that is whats most important. Youre somewhat limited at PF because tbey dont have squat racks. Id recommend either a good dumbbell or body weight program. During weight loss you want a progressive resistance program to help retain muscle.
My Planet Fitness has 4 squat racks .... i use them every time I go . . .
But weight loss comes from burning more calories that you take in. Lifting builds and tones muscle.
as far as a plan, you only have a few zones to train. Back, Core, Arms, Legs. Just mix it up. Typically I do a short warm up session on the treadmill, lift for 45-55 mins working each area equally then get on the elliptical to cool down....
Some PF have them but most dont, they only have smith machines which arent really good for anything.
Also dont just mix it up, thats terrible advice. OP get on a well established premade program that utilizes compound lifts or a bodyweight program.
Terrible advice? I can point to more that one source from all different spectrum on why Mixing up your routine is good.
Yes mixing up your routine as in getting on a new plan after being on another one for a long period. But just going into the gym and doing random exercises wont be nearly as effective as following a routine.
Besides it takes awhile for your body to adapt to a program.
*LeSigh.... I have no further comment.
http://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/
http://www.healthywomen.org/content/article/stay-motivated-mix-your-fitness-routine
http://www.bodybuilding.com/fun/dickinson24.htm
http://www.nextavenue.org/fiftysomething-workout-why-you-need-mix-it/
http://www.thelyonsshare.org/2013/05/15/mixing-up-your-workouts-to-maximize-your-benefits/
http://www.active.com/articles/mix-up-your-routine-for-a-more-productive-workout
http://www.aworkoutroutine.com/when-why-how-often-should-you-change-your-workout-routine/
Yes Some of them personal blogs, some of them are not. But don't take my word for it. .....
Did you even read the aworkoutroutine.com one?:As I explained last time (Changing Your Workout Routine Too Often), one of the worst things you can do is change your workout routine too often.
You don’t need to “shock your muscles” or “keep your body guessing” or do silly muscle confusion workouts or anything equally dumb. It’s a myth. You also shouldn’t be jumping from one program to the next in search of some ultimate magical routine that’s going to work unrealistically well/fast. It doesn’t exist.
Truth is, just about every workout routine that isn’t completely terrible will work to some degree as long as you provide the time and consistency needed for it to work. If you keep changing things, that just can’t happen.
Now, does that mean you should NEVER change your workout routine? Of course not.
You most certainly should change things, but only when it truly makes sense to. Making a change before that point is just counterproductive.
It's been a while. But yes. I couldn't give you an exact date. I'm some 790 days logged. I had all those links in a Google Keep memo . . .
So on the flip side of the coin, if you're not nailed down to one workout routine, and you do something different every time you go there is no chain to break, there is no muscle confusion. There is no "guessing". Your body is use to everything so there is nothing to confuse it... for lack of better terms.
I dunno maybe I'm different. If I did the same d*mn thing time after time after time after time after time I went to the gym I would get bored off my butt and stop going completely. And you ask the majority of the people who signed up for a gym, "why did you stop going?". You're typically going to get one of two answers. 1) No time or 2) Got Boring. And if you do the same ABC workout time after time after time after time after time I can completely understand why people get bored.
Theres your way and theres the way where you actually see significant consistent results.
So I guess dropping 109 pounds in less than a year isn't results? Fair enough....
Weight loss has nothing to do with strength training... weight loss comes from diet. So congrats on the weight loss butnit lends zero credit to your philosophy on weight lifting.
Cannot post images from the mobile app.... But this picture is about 9 months apart... With my none effective method https://goo.gl/photos/tkSrWfDeFB9mFB6T7
Your weight loss is very impressive and admirable. But weight loss doesnt come from lifting weights it comes from calorie deficit, so as impressive as your weight loss was it doesnt make you a credible person to give advice. Esp when its telling someone to do random exercises. An established lifting program is best and well help you increase your strength most effectively.
Get on a good program stick with it for however long its supposed to last or when you stop seeing results then switch it up.
So basically you're saying there is not reason to follow a plan. If your goal is overall fitness, and weight loss.
Sure going to the gym and focusing on your arms will give you big arms, Going to the Gym and focusing on legs will give you big legs. Focusing on Chest will give you a big chest.... and around the clock we go. That's true of anything. Same thing is said of endurance sports. Cyclist who crank out 1,000 miles a month will be much better cyclist than runners. Runners who pound out 500 miles a month [hypothetically] will be better runners than Cyclist. People who swim 750m a day will be better swimmers than runners or cyclist. However if you swim, run, and cycle you're going to be better at those three disciplines than someone who neglects two of the other three.
Lifting doesn't cause one to lose weight, neither does running, cyclist, or swimming. It assist in it, just like swimming, running, and cycling. And you and I agree that as long as your burning more calories than you're taking in, then yes you will lose weight.
I'm telling you what worked for me. And the proof is in the pictures.
And we're talking apples v. oranges. The OP typed and I quoteflimflam87 wrote: »ISO a workout regime at my planet fitness. I do my cardio and some weight machines but I feel like I'm not getting the best from my resources. Does anyone have any suggestions or links???
About me... Just getting back into the swing of it, but not afraid to challenge myself!
She feels that the workouts are not challenging herself. She didn't mention "Getting stronger". And to be fair she didn't mention "getting fitter" either. So if you're wanting to challenge yourself. Sometimes mixing it up does & can help.0 -
Op, honestly, get on a structured lifting plan that you can perform at your Planet Fitness. No need in spinning your wheels.1
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Have you used the free personal training at PF yet? Or go to one of their "classes" where the trainer goes over arms, legs ect? When I went to PF that's what I did to get an idea of different workouts so I wasn't so bored with the same old same old. I also just googled workouts for X (arms, back, ect) but having someone show me and explain helped a lot more.0
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