What is the best way to break down a 60 minute gym workout?
I am just about to start a fitness/nutrition regimen but I am not sure exactly where to start. I will be able to do 5 days a week but thought it might be best to start with 3 days a week (Tuesday, Thursday, Saturday) for the first two or three weeks. I have a membership at Bally's. How can I get the most out of a 60 minute workout at the gym? I am programmer working what equates to two jobs and spend all of my time sitting. When not working, my time is occupied by two young kids and my wife. Being very busy has led to the sorry state my body/health is in.
I am going to be working out before work (at around 6am) and my time is limited, so I want to spend the time wisely. What machines should I use, how much weight should I start with, and what can I do to maximize my results in the most efficient way possible with the 60 minute restraint? As far as goals I want to be about 20 - 30 pound lighter but this is really just secondary - my priority is being healthy. I want to make sure I am around a long time, feeling good, and enjoying life.
Specifically what machines should I use, how much of the 60 minutes should be cardio, stretching, or lifting? Any advice or tips would be very helpful!
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This is basically a starting strength program from Mark Rippetoe, it is a great program to build all your base strength. you will do 3 sets of 5 repetitions for each exercise except on the hyperextentions 3 sets and 8 repetitions. Here are the exercises.
Tuesday
squat-start with 100 pounds
bench press- start with 80 pounds
dumbbell bentover row- start with 35 pounds
hyperextentsion- body weight
Thursday
squat-do 105 pounds
overhead press- do 60 pounds
chin up- body weight
Saturday
squat-do 110 pounds
benchpress- 85 pounds
dumbbell bentover row- do 40 pounds
hyperextentsion- 5 pounds
Calorie Intake 16 x your body weight= total calories a day. 50% should be protein 40% carbs and 10% fat. Stay away from wheat, potatoes, beer, sugar and fried foods. reduce calories to 2,500 when not exercising that week or only going once.
Progressively Load your exercises every workout adding 5 pounds to every exercise every workout. You can sorta see that in the monday and friday workout.
Rest Between Sets- 4-5 minutes between sets, rest this long or your hurting strength gains translating over to less calories burned.
Aerobic exercises you should get in 15 to 30 minutes of cardio 3 times a week. walking then working your way up to jogging. Its up to you when you want to work that in but not before you strength train do it on a different day or after you lift.
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