What's the best routine to follow in the gym?

[Anonymous]

if a girl wants to lose a lot of fat and muscle to be slim? I have both.

i usually do the elliptical machine for 1.5 hours, then I bike for 20 minutes, and then weights for arms. I feel like I'm doing it all wrong cause I'm not seeing results. What's the best routine to follow in the gym?

Updates

+1 y

thanks so much guys! you all have good points. I do think I'm coasting because I feel no pain after doing the elliptical. I've gotten used to it. I'm gonna try jogging, I suck at running I get asthma. I can't swim either.

[WoIIie]

The best routine is always coupled with proper diet.

Consume at a caloric deficit to your BMR and build on that deficit for at least 6 days a week. To do this you have to scrutinize everything you put in your mouth. It takes brains and desire as it's not easy to do.

When you say 1.5 hours I immediately assume you're coasting. To burn fat you can't coast and expect good results. Calories are units of potential energy that have to be burned or else they are stored as fat. Walking SLOWLY burns these units and over time the results are lackluster. If you have a poor diet, that 1.5 hours of coasting is immediately undone when you leave the gym.

Running QUICKLY burns these units and over time the results are incredible. You get the idea? You need to sweat and breathe hard. You need to feel tired and sore. If you work hard enough your body will even kick on the afterburners and you'll melt away fat even after your workouts. Combine this with proper diet, and you'll have an incredible transformation.

[martyfellow]

You have to control your food intake to see results...otherwise, your appetitie will incease with the workouts and you may actually GAIN weight. Sure, it will be mostly muscle, but that's not your goal...

I'd workin some running if your knees are OK with it. That's the best weight loss exercise, because running doesn't increase your appeitite the way weight work will. Your body then WANTS to lose weight because your body knows it needs to be lighter to do a lot of running.

Your body really does respond in this way..but take running slowly and carefully since you're heavy right now, and it will put a lot of stress on the ankles, knees, and also your back until you've slimmed down.

[Asker]

im bad with running I stop to catch my breath then go again like stop and go

[martyfellow]

That's normal when you start..just take it slow at first and build up over time.

[helloyes]

for weights do compound movements, not isolation workouts like bicep curls or tricep stuff. you want to do squats, lunges, etc. focus on lower body stuff because it involves more of your body. so that means you burn more fat. you want to combine jogging, sprints, bunge jumps, and other plyos such as ankle jumps, lunge jumps, box jumps, etc. message me if you want a step by step program. I have one which you do 30 minutes a day, 3 times a week. you will be perfect in like 2 months. but it s hard.

i actually play sports

[TedStar]

I think your intensity may be too low. Try some High intensity workouts like HIIT or try programs like crossfit or p90x. I also agree that you need to hit the weight room, but most importantly is not only to do the exercises but to really push your boundaries

As you should know diet is imortant. Macro and micronutients are important especially the different kinds you eat. Don't underestimate the power of water

[muzakman23]

Valid points for more info on all of this check out bodybuilding.com forum they have a ton of info on there for your diet workout supplements etc

[guy532]

Do a five minute treadmill warm up, then 30 min of muscle exercises, then at least 30 min of cardio. The more muscle mass you have the more calories you burn, even if you're not doing anything, so you need to build up muscle mass as well. Most importantly only do cardio AFTER muscle exercises not before.

[Kiran04]

Cardio, cardio, cardio, and there is no cardio like running. Not walking, not power walking, not the eliptical, and not the bike. Running. Running is one of the most effective exercises known to man. I hate running, but I tough it out because I know there is no replacement. Lifting is also good, but you need to lift for your entire body, not just your arms. That includes, chest, back, abs, obliques, and legs.

[helloyes]

disagreed. jumping > running

[Kiran04]

Running > all. Jumping is anaerobic. Running is aerobic.

[kheserthorpe]

What are you eating?

You should not feel pain after the elliptical. You should perhaps feel tired.

How much fat and muscle do you really have?

[Asker]

i have a lot of fat like flab on my tummy and arms but my legs are muscular

[kheserthorpe]

What's your waist size?

And what do you eat.

[Anonymous]

If its about losing a lot of fat, it's about having a good dietary program. Gym doesn't have to do with it at all.

[helloyes]

disagree.

[rocksongwriter]

How would exercising for an hour three times per week with your heart rate high not burn fat, Anon. User?

I'm reminded of what a professor said when I was in college. He said when he was training for marathons, he could eat ice cream and still lose weight.

[Hahmotelma]

To loos fat and muscle?

That is about getting a bad diet... Not gym.

Please do not aim for loosing muscle I bet you don't have that too much.

[Asker]

my legs feel tight and bulky I have man calves

[Hahmotelma]

Well to get rid of those calves you must loose your butt and tights completely too? So don't. No one is going to care what kind of calves you have, if you are nothing but skin and bit of fat hanging loosely from your skeleton anyway.