How often do you go to the gym

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Needtolose3
Needtolose3 Posts: 21 Member
in Fitness and Exercise
hi guys

I haven't been to the gym in like years. The trainer has set me a program but I wanted to know how many times I should go to see results.


The trainer said mimium 3 times, he's set me to do weights first then cardio

Ne help grateful

Thanks in adVance
«134

Replies

  • stfuriada
    stfuriada Posts: 445 Member
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    5x a week ( 2x with a trainer, 3x my own)

    20 min cardio warm up for days with trainer, then 30 mins of him putting me through hell.
    15- 20 mins regular cardio + 10 mins HIIT then 30-45 mins lifting on my own.
  • dwightdegroff
    dwightdegroff Posts: 97 Member
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    Haven't been in years... have been working out at home. :)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    At the gym I only lift, cardio happens outside. If you're asking about the gym specifically, then 3-4x per week during the off season, 1-2x per week during tri season.

    If you're asking about workouts in gerneral, then 5-7 days per week year round.
  • andrea9873
    andrea9873 Posts: 171 Member
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    First of all, so glad you are making the commitment to yourself to get healthy and fit.

    I would advise you stick with what your trainer is telling you which is Minimally 3 times per week no less than that. as your endurance and strength improves, you will find that you WANT to work out more often. I find that running outside 3 times weekly plus using the weights at the gym 4 times per week is helping me slowly see the results.

    (Aside from that I honestly don't like being trapped in a crowed building full of sweaty people so I'm trying to talk my husband into us building a home gym.
  • xipow
    xipow Posts: 58
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    I do a minimum of 30 minutes of cardio 6 days a week. Usually, bicycle or elliptical. I also do 6 days of 30-45 min of resistance (strength) training. Mon, Wed, Fri I do upper body, Tues, Thurs, Sat I do lower body. During the workday, I will take a few breaks and walk, jump rope, or go on a short bike ride.

    I have been doing my current plan for about 7 months. I have lost about 60 pounds of fat and gained 10 pounds of muscle.
    My current plan-

    Workout Plan 6/19/2012

    Monday
    Warm-up:
    Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance:
    Pectorals- Dumbbell Flat Bench Press- 70x12, 75x10, 80x8

    Pectorals- Machine Flys- 250x14, 270x12, 290x10

    Biceps- Standing Dumbbell Curls- 40x12, 45x10, 50x8

    Deltoids- Inverted Fly- 20x14, 25x12, 30x10

    Triceps- Tricep push down- 85x12, 90x10, 95x8

    Aerobic: Outdoor Bicycle- 30 min 1515-1600

    Tuesday,
    Warm-up:
    Fast Jump Rope- 225 jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance:
    Trapezium- Smith Machine Shrug- 245x14, 265x11, 285x6,

    Latissimus dorsi- Pull Ups- (body weight (290) minus) 145x12, 140x10, 135x8

    Glutes/Quads- Machine Leg Press- 270x12, 290x10, 310x8

    Gastrocnemius- Calf Presses- 400x85, 400x75, 400x65

    Hamstrings- Hamstring Curls- 150x12, 170x10, 190x8

    Abdomen- Ab Crunch Machine- 105x50, 105x40, 105x30

    Aerobic: Elliptical- level 16, 30 min

    Wednesday
    Warm-up:
    Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance:
    Pectorals- Barbell Bench Press- 175x14, 225x11, 245x6,

    Pectorals- Cable Flys- 35x14, 40x12, 42.5x10

    Biceps- Preacher Bench Barbell Curls- 90x12, 95x10, 100x8

    Deltoids- Machine Shoulder Press- 90x12, 95x10, 100x8

    Triceps- Dips- 290(-110x14)=180, (-100x12)=190, (-90x10)=200

    Aerobic: Exercise bike- 30 min

    Thursday,
    Warm-up:
    Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance:
    Trapezium- Upright Row- 95x14, 105x12, 115x10

    Latissimus dorsi- Cable Row- 200x12, 220x10, 240x8

    Glutes/Quads- Free Motion Machine Squat-180x14, 220x11, 260x6

    Hamstrings- Deadlifts- 185x12, 235x10, 255x8

    Gastrocnemius- Donkey Calf Raises- 275x30, 325x15, 345x10

    Abdomen- Decline Crunch- 1x30, 1x15, 1x10

    Aerobic: Outdoor Bicycle- 30 min, 1515-1600

    Friday,
    Warm-up:
    Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance:
    Pectorals- Incline Barbell Bench Press- 155x10, 175x8, 195x4

    Pectorals- Dumbbell Flys- 35x14, 40x12, 45x10

    Biceps- Dumbbell Hammer Curls- 40x12, 45x10, 50x8

    Deltoids- Dumbbell three way lifts- 20x12x3

    Triceps- Close Grip Bench Press- 135x10, 140x10, 145x8

    Aerobic: Exercise Bike- 30 min

    Saturday,
    Warm-up:
    Fast Jump Rope- 250jumps, Shoulder stretching, elevated pushups-30

    Weight Resistance-
    Trapezium- Calf Machine Shoulder Shrug 380x14, 400x11, 420x6

    Latissimus- T-Bar Row- 120x12, 140x10, 160x8

    Glutes/Quads- Dumbbell Lunges- 30x10x3

    Gastrocnemius- Calf Machine- 400x12, 420x10, 440x8

    Hamstrings- Glute Ham Raise- body weight x10x3

    Abdomen- Knee or Leg Raise- 1x30, 1x25, 1x20

    Aerobic: Elliptical- 30 min level 16

    *Weights are in pounds. When using dumbbells I only list the weight of one dumbbell rather than the combined weight of both.
  • NelehY
    NelehY Posts: 52 Member
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    Mon + Wed + Fri @ 45mins Alternating between Gym and swimming

    Sat + Sun 1 hour swimming

    ...much perfer swimming to gym!!
  • fifedawg
    fifedawg Posts: 1
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    At least 3x's each week.

    30-45 minutes Cardio (Treadmill--15 minute mile, Elliptical 12 minute mile).

    Resistance Machines 30-45 Minutes (Circuit of 20 reps per machine (upper and lower body).

    60 minute walk around the neighborhood, moderate speed (not a slow walk, but not jogging). An hour in the pool is great, too.

    I recommend starting a simple routine, and sticking to it. Results will be felt before you see them. Stick with it, and you WILL see them---Guaranteed!! Good Luck...You CAN do it!!! :D
  • hesn92
    hesn92 Posts: 5,967 Member
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    I go to work out 3x a week. But my gym also has an outdoor pool so I take my son there on the other days.
  • BAMFMeredith
    BAMFMeredith Posts: 2,829 Member
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    I probably hit the gym 6, sometimes 7 days a week. I break up my workouts though, so my week has been looking like this lately:

    Sunday: Heavy strength training
    Monday: Cardio Kickboxing class (although last night I opted to hit up the stairmaster and the pool instead)
    Tuesday: HIIT on the treadmill for about 40 minutes
    Wednesday: Heavy strength training
    Thursday: HIIT on the treadmill for about 50 minutes
    Friday: Heavy strength training
    Saturday: Long run outside, then head to the gym to swim laps

    I often will take a rest day in there somewhere (or go to happy hour or something) so I'll move things around. For example this week I'm having happy hour on Thursday, so I'm going to move that HIIT to Wednesday with my strength training. I keep my workouts around an hour long at the longest so if I need to double up on a day to take another day off I can.

    Plus my son is like obsessed with our gym (we're pretty spoiled, we go to Lifetime Fitness and they have an amazing kids activity center) so it makes it easier to go more often.
  • yarmiah
    yarmiah Posts: 325 Member
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    When I started in 2009 (@180lbs) from a sedentary lifestyle, I committed to hitting the gym Mon, Wed, and Fri over my lunch hour,
    and was strictly doing cardio- eliptical, treadmill walks or Arc Trainer. After a few months I figured it couldnt hurt to go everyday over my lunchhour, as I my primary motivation was to get healthier, not necessarily losing weight at this point.

    By spring of 2010, I met my trainer who not only incorporated strength training into my routine, but he also reveiwed my diet/eating habits which I heeded. After 6 months, with his help, I lost @30lbs and as of today have maintained the loss.

    My current routine is still hitting the gym M-F over my lunch hour. A mix of cardio and strngth training M,W, F and all cardio on T and TH.

    I never thought I would become a "gymrat", but I actually look forward to and enjoy working out now!
  • mama2shi
    mama2shi Posts: 300 Member
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    Going every night this week since I am trying to hit 3,500 calories. Usually about 4 - 5 times.
  • JustJennie1
    JustJennie1 Posts: 3,843 Member
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    Every day. 30 min cardio then hour and a half of heavy weight lifting. Every day. We also do a brisk walk with the dog for about an hour. An example:

    Monday: Cardio/Chest/Legs
    Tuesday: Cardio/Back/Abs
    Wed: Cardio/Shoulders/Legs
    Thurs: Cardio/Tri's/Abs
    Fri: Cardio/Bi's/Legs
    Sat & Sun - 3 long, brisk walks with the dog.

    I wouldn't mind hitting the gym on the weekends too but I don't see that happening. I think that I'm going to incorporate a home workout on Saturday and Sunday if the gym isn't possible.



    On the weekends we will typically walk the dog a few times. I'd like to hit the gym then as well but so far it hasn't happened.
  • Bobby_Clerici
    Bobby_Clerici Posts: 1,828 Member
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    I train every day - LOVE IT!
    The average American watched over 4 hours of TV daily, and these are the very ones who can't find time to exercise.
    And they wonder...
    Just follow your trainers advice and go for slow, steady progress as recommended n MFP.
    You are ON YOUR WAY!
  • ninerbuff
    ninerbuff Posts: 48,566 Member
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    Well since I work there EVERYDAY. But for my own workouts I go 5x a week.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • kylee_marie
    kylee_marie Posts: 299 Member
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    i try and do my week like this, although having a 5 year old and FT job can interfere

    Sunday: Gym (45 minutes interval cardio) 45 minutes strength training
    Monday: Rest, maybe take a walk with the kid/dogs
    Tuesday: Workout DVD (right now: Jillian's The Biggest Winner)
    Wednesday: Gym (45 minutes interval cardio) 45 minutes strength training
    Thursday: Gym (45 minutes interval cardio) 45 minutes strength training
    Friday: Workout DVD
    Saturday: Gym (45 minutes interval cardio) 45 minutes strength training
  • herownkindofwonderfull
    herownkindofwonderfull Posts: 307 Member
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    I go 5-6 times a week.
    3 days I focus on strength training, and the other 2-3 I do high intensity cardio.

    I am usually there for 2-3 hours if I can fit it in; 2 on my weight training days (30 min stretch, 60 min weights, 30 min cardio)
  • Angie_1MR
    Angie_1MR Posts: 247
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    5-6 workouts a week, 60 minutes of weights, 30 minutes of cardio
  • V3ggieL0vinGinger
    V3ggieL0vinGinger Posts: 235
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    3 or 4 times a week. But I work out almost everyday.
  • mama2mila
    mama2mila Posts: 92
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    I do an hour zumba class Saturdays, Mondays, and Wednesdays.
    I go to the gym Tuesdays, Fridays, and Sundays. I spend about an hour at the gym, and do 15 min on either the elliptical or treadmill to warm up, then alternate doing circuit training on legs, core, or abs. Had a trainer for 8 weeks who killed me for an hour/week, and she taught me tons of exercises I should be working on. I have lost 28 pounds since January, and its pretty steady at losing 1 pound/week. Love it :)
  • TaintedVampyre
    TaintedVampyre Posts: 1,428 Member
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    I don't.






    Only because I can't afford it. :mad:

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