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Beginner Workout help

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Super_Ram
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2009/07/13 21:21:58 (permalink)

Beginner Workout help

I am looking for advice on the best way to lose a bit of weight and also tone up a bit in time for my holiday in 7 weeks.

I am 5ft 7" and weigh 11st 8lbs.

My current lifestyle is I eat healthy, most pasta,chicken, chilli, beef meals etc. I have cut out all bad things like fatty food and drinks. My only vice is I have a few cans/pints 2-3 times a week(I know i should cut this out but I used to drink a few cans everyday so this is progress).

I want to lose the weight around my belly and chest as getting flabby there, rest of my body is pretty average.

I have 7 weeks to see what progess I can make so any help would be great

I have a multigym and a crunch machine. I am also planning on running and swimming about 2-3 times a week for cardio and weight loss.

I have also devised a gym workout below for toning based on the fact after about the 8th rep, i am struggling

I am not sure of exact names of excercises so have numbered them sorry

I was planning on doing this workout maybe 3-4 times a week


Exercise No 1 - 10 Reps at 20kg
Exercise No 2 - 10 Reps at 20kg
Exercise No 3 - 10 Reps at 20kg
Exercise No 4 - 10 Reps at 25kg plus same in front of head
Exercise No 5 - 10 Reps at 30kg
Exercise No 6 - 10 Reps at 25kg
Exercise No 7 - 10 Reps at 15kg
Exercise No 8 - 10 Reps at 5kg on each arm
Exercise No 9 - 10 Reps at 30kg
Exercise No 10 - 10 Reps at 15kg
Exercise No 13 - 10 Reps at 20kg

Crunches - 3 sets of 10 during weight routine

Any help as to when and how often I should do these would be great. I am a beginner so if totally on the wrong track then let me know

Cheers
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    micky
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    Re:Beginner Workout help 2009/07/14 07:30:37 (permalink)

    Micky McKay
    Personal Trainer & British Champion
    www.fitness121.co.uk
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