If you got one day at the gym...

CharleePear

I am living in a really far out suburb without transport,
I get one or two days a week, if I am lucky, when I can convince my brother to take me to my gym.
I am making this topic to see what would you do if you had just one day a week at the gym.

PS I am looking for a place in a closer suburb, but it might be awhile. I seem to stagnate with my weight loss when I am left to my own devices at home workouts etc...

CharleePear

bump

astronomicals

squats or deadlifts

u dont need a gym for cardio and your bodyweight can be pretty demanding to move when you execute the proper movements.... heavy lifting is the only thing you really need a gym for...

u dont need a gym unless you're a bodybuilder or a power lifter. most typical physique goals can be accomplished by other means

Jen800

How come you need to go to the gym?

I'd say do things at the gym that you CAN'T do at home - Like heavy weights. Otherwise, when you're at home stick to medium-light weight/ body weight exercises, cardio, DVDs, Youtube Videos, etc.

Your body can be it's own gym!

CharleePear

squats or deadlifts


u dont need a gym unless you're a bodybuilder or a power lifter. most typical physique goals can be accomplished by other means

I disagree, I tend to lose weight with weights the best. I think I am asking, can I do my whole body at the gym in one workout and which exercises do I do?

KarenJanine

Squats, deadlifts and bench press.

Once a week is better than nothing, twice would be better than once. You could supplement this with bodyweight workouts at home on a couple of other days per week. If you could get a pull-up bar then you could get a pretty well-rounded regime.

RunMyOregonBunsOff

I only do weights one day a week typically. I do squats, dead lifts, leg curls, barbell hip thrusters, kettle bell swings, bench, front dumbbell raises, bicep curls, over head tricep extensions, bent over rows, dumbbell kickbacks and I think that's it. Then I walk, run, do yoga, hiit workouts and have started bicycling the other days. The main reason people normally break up their lifts is so that the muscles they work have time to repair before they work those muscles again so if you go to the gym to lift 3 or 4 days a week...you get the point.

Good luck and happy lifting.

CharleePear

I only do weights one day a week typically. I do squats, dead lifts, leg curls, barbell hip thrusters, kettle bell swings, bench, front dumbbell raises, bicep curls, over head tricep extensions, bent over rows, dumbbell kickbacks and I think that's it. Then I walk, run, do yoga, hiit workouts and have started bicycling the other days. The main reason people normally break up their lifts is so that the muscles they work have time to repair before they work those muscles again so if you go to the gym to lift 3 or 4 days a week...you get the point.

Good luck and happy lifting.

AWESOME, Thank you! So it's doable. Stoked. Yeah I walk a lot during the week and do Calisthenics and yoga at home, but my body seems to be losing it's muscular look since I have had to go less. So I am stoked, to see it's ok to do all of the body at once.

astronomicals

squats or deadlifts


u dont need a gym unless you're a bodybuilder or a power lifter. most typical physique goals can be accomplished by other means

I disagree, I tend to lose weight with weights the best. I think I am asking, can I do my whole body at the gym in one workout and which exercises do I do?

no, thats not what you asked..

yeah, you can do a FBW once a week

I like how you tell me im wrong, yet, you don't do what you advocate. Classic. Get a DEXA scan and start doing the convict conditioning routine and get a DEXA scan in 3 months and show me that you've lostmore muscle than the typical female lifting free weight or using machines during weight loss. Odds are you dont have enough lean mass to really lose much. The amount of muscle you'll lose during a sensible cut will be dictated by how far along you are in reaching your genetic potential of muscle gains. Forget the hype and read a book.

bheathfit

Well, the reason that most people don't do a full body workout in one day is because you will not be able to give 100% for all exercises. That is the main reason for splits and multiple days. That being said, you do what you need to achieve your goals. If you have one day, make the most of it...

Eat a bit more carbs for energy. If you can split your workout for morning and afternoon of the same day, it may help. Focus on compound exercises. Squats, Deadlift, standing weighted calf raises, pullups, rows, bench press... If you do isolation work or a lot of cardio on a one day full body weight lifting workout, you are wasting precious time and energy.

Buy some epsom salt for your bath and you better schedule a good rest day after a full body weight lifting workout as well. If you do it right, you will have serious DOMS the day after.

Here are a few articles that may help you create a workout of your own.

http://www.bodybuilding.com/fun/3-full-body-workouts-for-size.htm

http://www.bodybuilding.com/fun/wotw101.htm

Someone here may have a good workout that they will share. My personal workout is a four day split.. sorry...:ohwell:

astronomicals

Instead of being an douche, if you think, like actually used your initiative you would have thought, hmmmm what is easier to do without a gym...CARDIO!
I know my own body, I know my own emotions, I know that in a gym I find it easier to focus, I also know that I black out during bodyweight workouts really easily cos I have health issues. So I was asking for ideas not someone on their high horse thinking they know everything.

I disagree, I said body weight training and cardio. Since when do emotions matter? I did suggest something, squats and deadlifts.

How does weight lifting in a gym not cause u to black out, but, pushups, pullups, squats, etc do?

BTW, thats not how you use the word "initiative".

JoRocka

squats or deadlifts


u dont need a gym unless you're a bodybuilder or a power lifter. most typical physique goals can be accomplished by other means

I disagree, I tend to lose weight with weights the best. I think I am asking, can I do my whole body at the gym in one workout and which exercises do I do?

you're know your body is a weight right?

otherwise I'd do barbell complex's or oly lifting. It's a little more whole body oriented. Normally I would suggest the typical squat DL bench OHP- but oly lifting gets a little more action and that whole "athletic" thing going on for you which is a good option for just once a week.

ninerbuff

Full body workout. I have clients that only come 2 times a week just for that and no other gym time. We get through resistance training, then a 15 min conditioning all within one hour.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

jwdieter

If I had just one day/week to use a gym, I'd do all the major lifts on that day. Then bodyweight workouts at home.

CharleePear

Instead of being an douche, if you think, like actually used your initiative you would have thought, hmmmm what is easier to do without a gym...CARDIO!
I know my own body, I know my own emotions, I know that in a gym I find it easier to focus, I also know that I black out during bodyweight workouts really easily cos I have health issues. So I was asking for ideas not someone on their high horse thinking they know everything.

I disagree, I said body weight training and cardio. Since when do emotions matter? I did suggest something, squats and deadlifts.

How does weight lifting in a gym not cause u to black out, but, pushups, pullups, squats, etc do?

BTW, thats not how you use the word "initiative".

yeah it is how you use the word initiative. 'The ability to assess and initiate things independently:
use your initiative, imagination, and common sense'

I do black out a little with weights but not as bad. I am not sure why. I have been getting whatever health issues I have investigated by specialists. I can do some bodyweight exercises, but not all. I have noticed a decrease in the size and (I don't know what other word to use since I know you are one of those policing words people but TONED look) of my biceps and triceps for instance, the lines I had when I was lifting weights 3 x a week have gone, bodyweight workouts aren't getting to them enough.
As for your answer to me and only suggested squats and deadlifts, TWO exercises, of course I will squats and deadlifts, but obviously I need to know more.
I have looked up a lot of body weight workouts and do what I can. I feel like you are assuming I haven't looked into things, but I get tired and fatigued easily, reading is hard for me, this is why I made a topic in the forums about it. Not that it's any of your business, I would have liked it if you just read my question and answered without being a douche. Is that too hard for you? As for EMOTIONS yeah emotions come into play with everything to do with weight loss! Pushing yourself uses emotions, telling yourself you can do it...emotions, being motivated vs not motivated...emotions. I tend to do better working out in the gym cos I feed of the energy around me and compete a little without thinking.