Gym work outs.

[Solongtoshort]

I have joined a gym to help with my weight watcher and help drop my weight faster.

My induction was in a group of 10 people, l was the only female. It was all based on building muscles and the gym instructor kept aiming his comments to the men. I really don’t want the muscles this man has, all the other inductees were all amazed by the instructor being ripped. I did speak to him at the end but didn’t get any real advise so l asked to see someone else which l am doing a week on Monday.

Cardio l do 20 mins rowing, 20 mins bike, 20 mins cross trainer and 20 mins on the step machine. I also do a 15 minute YouTube spin class if the studio is free.

Can you tell me what your routine looks like for toning please.

First of all welldone Solong

Yes I find that an increasing number of gym staff are focussed on the instabody. It annoys me no end.

My current routine is:
25 minutes cardio - running, cross training or cycling

15 minutes core work (I had a baby and am just able to start repairing the wreckage without pain over 2 years on)

• planks 2 x 30 seconds
• side planks 2 x 30 second each side
• flutter kicks 2 x 30 seconds
• single leg v-up 2 x 30 seconds
• supermans 2 x 30 seconds
• planks with leg lifts - 2 x 30 seconds
• wall sits 2 x 1 minute
• bicycle kicks 2 x 30 second
• hip bridges 2 x 30 seconds
• single leg hip extensions 2 x 30 seconds

Use your 4 minutes break/rest however you like

20 minutes body conditioning

• weighted kettle ball squats
• kettle ball swings
• kettleball deadlifts
• kettleball lunges
• break out with squats / weighted squats etc
• bicep curls
• random youtube type weights exercise video or one of my apps

Stretch and cool down

I do this 2x a week, swim once a week and do a bit of walking as well. I do watch what I eat but am not on a diet. This has been effective for me.

Hope this helps and good luck, don't be put off by the mr muscle at the gym

I split my weight training into 5 different days, concentrating on different parts of my body, also run 5 - 6 days a week and yoga every evening.
As a beginner a few years ago now, I used to just do body weight exercises such as push ups/squats/lunges/pullups/etc with no weight attached. The weight training for women will be the same as it is for men though, and you won't get ripped or huge, just leaner and more defined.

Please don't be put off of using weights. I joined a gym about 6 months ago and can see a huge difference in my physique. I tend to about 40 mins of cardio, picking 2 from rowing, elliptical, stairs and bike 4-5 times a week. I then will use free weights and weight machines for toning and I am see and feel muscles in my arms and shoulders particularly. As a woman you won't build muscles like a man, you won't have enough testosterone. I love tracking my progress as I increase the weights I use. I haven't lost huge amounts of weight, a few kgs but I have lost a lot of inches.
I do a pretty similar set of exercises to mrs upthread and have gradually increased the weights once I find that I can do 3 sets of 12 reps without feeling that the last 2-3 reps are hard. I split those exercises across 3 days to work different parts of my body.
I'd recommend you book a 121 with one of the trainers and ask them to put a programme together.

Thank you all.

It’s not my first time l gave up the gym about 6 1/2 years ago when l was pregnant with my first child, another child later and fits and starts of deciding to join running clubs and giving up l think now is the right time. I just can’t remember my old routine.

I am not put off weights l just didn’t feel like his advice would suit me, maybe l look like lm not going to last very long so he wasn’t bothered.

I have booked to a 121, just a week on Monday seems like a long time away to me.

The thing l used to love when l left the gym after training was how much more energy you have, l am at a less luxurious gym now but hoping to feel the same energy afterwards.

This instructor has a few videos on YouTube

I think she is pretty good and you could take a look at these while you wait for your 121 session.

Women who train exactly like men who want to build big muscles end up looking like toned, fit women.

If you work very hard at it for a long time, while eating lots of protein, you may end up with broad shoulders and those may not be what you want. I happen to like it, but I understand that some women simply want to be slim and have a more delicate frame.

If you eat a sensible diet with adequate protein, while lifting heavy weights, you'll just look toned.

To look like a "bodybuilder" with big, distinct muscles takes years of very hard work, an exacting diet and probably some steroids. It can't happen by accident.

Thanks Locistheglowstickofdestiny

I’m going to try the kettle bells this morning.

Ummm. I've just taken a look at that kettlebell video above and her form is very poor. She can't even swing the bell properly which is a fundamental move for using kettlebells. If you want to see someone with proper form and good tutorials try myomytv, her channel on youtube has lots of videos including one on proper form for the swing:

Enjoy using weights and don't be afraid of going heavy, that's when you really see results!