6 weeks into my gym programme, where do I go from here?

[Aworryingtrend]

Hi all
I've been going to the gym for nearly 7 weeks now- 3 times a week every week. I've built up from doing 30mins cardio to now doing 60mins, which is:

10 mins warm up on stepper
30mins on treadmill alternating fast walking and running (5mins walk, 5 mins run)
20mins cross trainer at consistent level
10mins cool down on rowing machine or bike.

Then 100 stomach crunches and weight machines plus squats with free weights.

I'm just wondering what to do next really- do I keep to doing 60mins but increase the level on each machine to make it harder, or should i increase the amount of time on each machine?

Any thoughts appreciated!

Is there an instructor there that you can speak to and ask their advice?

Well done - sounds like you are doing well!

Can't help with your question but just wanted to say well done! Were you very active before you started? Have you noticed a big difference in yourself? Weight loss, toning, energy? Keep going! I'm sure someone will be along to provide with the advice you need.

my trainer would say that you need to build up speeds on treadmill - for example I usually wobble at about 8.5KPH - so she would tell me I should do sort bursts at 30% higher (so 11ish) for 2 mins and then slow down to 8.5 for 2 adn repeat but building up the speed all the time..

She would also say that doing 20 mins on cross trainer at same level is on no value - it is all about pushing self to limits and then "resting" and going back up -

How about weights - use free ones rather than machines as much harder and building up your reps?

Thanks all for your help and kind words! I'm really loving the gym and beleive me I NEVER thought I would say that. It's so true about what they say about exercise being a natural high.

MrsRyanReynolds (lucky lady!)- its a council run gym so options are a bit limited on the personal trainer/instructor front- people are there to ask a quick question but not really to spend ages reviewing programmes IYSWIM.

LauraNorder I wasn't very active before I started- doing exercise dvds at hom but had got in a bitof a a rut. Weight loss wise I havent been weiging myself deliberately- as thats how I've become demotivated in the past. But I am now fitting into my clothes that were too small and I am so much more toned- my trousers are all baggy round the bum and thighs and my jeans fell down in town on saturday...

ZZMum*- thats excellent advice thank you. I expected to hear that really about building up speeds on the treadmill. Man I hate running but I know its the best to get rid of tummy wobble of which i have a lot. When you say building up the speed all the time do you mean, for instance, build up from 7.5 to say 11.5 continupusly in the same session, or build that up over a few sessions?

I think you are right about pushing oneself to the limit- i havent really been doing this the last few sessions. Should I try and do 5 minute intervals as hard as i possibly can then? should I feel like im acually going to die?
Thanks!

sadly no - you increase by 30% in same session..

this is how she makes me do it - find out what your normal running speed is.

then do a session like this:

Warm up
3 mins at standard speed
3 mins at standard speed +30%
3 mins at standard speed
3 mins at standard speed +30%

repeat until dead on feet or 30 mins - this apparently has best impact on fat burning and building stamina compared to just running for 30 mins at same speed.. then over time increase your standard speed which of course increases your faster speed.

And yes, I do feel the best results are gained just at that point when you think you are going to die ....

Congratulations on what you've achieved so far. I agree with ZZmum about the cardio and the weights. With cardio, interval training is the way to go. Yes it will make you feel like you want to puke, but it works and is far more time efficient. 20 minutes HIIT is much better for what you are trying to achieve than 60 minutes of steady state cardio. You can do HIIT on any of the cardio machines, rowing is especially good as it works every muscle group.

With weight training, definitely use the free weights rather than machines, with the exception of the cable machine which is good. When you use free weights your whole body has to work to stabilise the body etc which means you burn more calories, but also your body becomes functionally stronger as the moves that you are doing mimic moves you do in everyday life, rather than machines which isolate muscles in strange ways! For example, lunges and squats will do far more for your legs than those machines which are meant to work your inner and outer thighs. Concentrate of good technique and good range of movement and then start upping the weight. If you can do 15 reps of an exercise with good form then you need to use heavier weights. Remember that your body adapts very quickly so to keep seeing changes try and change your routine every few weeks with either different exercises or working in different rep ranges, ie you could do 2 sets of 15 reps, 3 sets of 8, or 5 sets of 4. You will obviously need to use a far heavier weight when only doing 4 reps in a set. By working in different rep ranges you are strengthening your muscles and increasing their endurance. When using weights you also need to time your rest stops between sets to make sure you keep your work rate up.

Also, try and do some core work instead of the crunches. Many trainers these days seem to stay away from any ab work which involves spinal flexion and concentrate more on static anti rotation exercises, such as planks, stability ball roll outs, stability ball jack knife and pike, and woodchop type exercises using the cable machine. After you have warmed up at the gym, do your core work first. Most people leave it to the end by which time these muscles are already exhausted as you use them in every other free weight exercise you do.

So, after all that ramble (sorry) my suggestion would be, dynamic warm up, core work, free weights, 20 minutes HIIT.