Training for Females
I am new to MT and have just posted a quick intro in the relevant section.
I am a (very!) heavy early-30 something and my primary aim at the moment is fat-loss, with a view to perhaps developing a more muscular physique in the future.
I have recently joined a gym and have had a basic PT session & programme as part of the gym induction. I've been doing the following programme (designed by the PT) for the last four weeks -
Rowing Machine - 4mins / 750m (as warmup)
Cross Trainer - 6mins
Recumbant bike - 15mins
Shoulder Press (machine) - 3 x 12 reps
Lat Pull Down (machine) - 3 x 12 reps
Tricep Push Down (machine) 3 x 12 reps
Leg Press (machine) 3 x 12 reps
I have been doing the programme in the order as listed above, but I now understand it may be more benficial to swap round and do the weights first and cardio afterwards, would that be correct?
Also, although I know the cardio aspect is important, I have found I am really enjoying the weights side of the programme much more and would welcome suggestions on how to develop a more effective programme focussing on this. I feel the programme above was a nice, gentle introduction for someone who should have gone back to the gym a long time ago (!) but now I am ready to step it up a notch or two.
The gym facilities are lacking slightly as there are no barbells, but plenty of dumbells. I have been using the weight machines as that is what the PT showed me, but having done some more research it seems a combination of both free weights and machines might be more effective. If anyone has any suggestions or can point me in the right direction for a move productive programme, it would be much appreciated!
Also, I am unsure whether to proceed with a more comprehensive all over body workout, or go for a 3-day split?
In terms of diet, I have been trying to keep to a low-carb diet (cereal at breakfast then lean meat or fish and vegetables for the rest of the day). I have also just invested in some whey isolate so that I can increase my protein intake and also start having five smaller meals throughout the day.
Apologies for the essay (and all the questions) but wanted to include as much revelant info as possible!
Thanks very much