How's this for a n00b workout ?

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posted by morvak

I was on another site that happens to sell products so I wasn't sure if there forums and members/advice was trying to push their site's methods whatever.

So here I am and first off hello to everyone! :)

My wife and I joined LA Fitness and are out of shape, want to lose about 20 pounds during the next few months.

We want to get in shape, get healthy and put tone up but we're not looking to become the next Mr and Mrs Atlas. ;)

Me: 35, 170 lbs, 5'10" - looking to lose some gut and get a little muscular.
Her: 33, 140 lbs, 4'10" - looking to lose some weight and tone up.

The routine is this:

Monday: Chest, Shoulders, Triceps / treadmill (cardio)
Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions

Wednesday: Legs, abs / treadmill
Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Friday: Back, Biceps, Forearms / treadmill
Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

Is this a good routine for a beginner?

Can we NOT opt to do the deadlifts?

Any other comments/suggestions would be mucho appreciated, thanks!!

posted by Dex

you only have 3 days a week?

posted by AMERFOOTBALL

I would split the cardio to the days when you don't lift...

posted by morvak

no... we have weekends too.

?

posted by Dex

well i would tell you to do 5 days a week but im not to sure how i would tell someone who is just starting out. some people this its efficent to workout only 3 times a week.

if youre losing weight, whats your diets like?

posted by Dex

i believe its 90% of people who start working out get some sort of injury. you need to start slow and try to do most of your exercises on a ball to build some core strength. go light too, you need to watch for your joints and ligiments.

posted by morvak

i heard treadmill/cardio for 30 mins after 30-45 min weight training workout helps burn off fat. (since we're trying to lose a little).

would you agree ?

Well as long as this is a good routine, then 3 days a week is fine for us right now. I just want to make sure this is a decent routine.

We eat small breakfast, normal lunch and dinner, sometimes eat out 2-3 times a month for dinner, sometimes burgers for lunches on weekends. but we're eating healthier like chicken salad for lunch.

we bought power protein bars to eat as snacks between breakfast/lunch and lunch/dinner.

posted by Dex

eat 6 small meals a day. breakfast is so important to flood your body full or carbs and protein. if you can i would go spend money on the Body For Life book. it explains the reasoning behind more food = burn fat and it has some kick ass meals in there. if i were you i'd search around the forum and find some good diet meal plans.

no more burgers :)

posted by SMBLSBGARMS

I still eat burgers. Though I usually eat homemade charcoal grilled lean beef burgers. And my burgers weigh like 12oz. each.

I think what Dex meant was no more MacDonalds and Wendys.

posted by 49erMan

I would eat a lot of small meals a day, workout slowly at first, do cardio on off days. Your metabolism should raise. You will burn fat and gain some muscle.

posted by morvak

thanks all for your input so far!

cardio on off days huh?

but i'm still curious - why not treadmill after weights? LA Fitness trainer said to do this and some others have as well... saying it helps burn fat since the weights have burned carbs...??

we'll do the 6 small meals we heard about this. will have to check out that book.

i dont know if i can trust a 49ers fan ;) being i live in Philly and am Cowboys fan :thumbs: but just kidding of course. ;)

posted by SMBLSBGARMS

You can do treadmill after weights, or you can do it first thing before breakfast. If your schedule dictates when you do it, fine. It's better than not at all.

No one can trust a 49ers fan. lol

Of course, I live right next to Tampa and, well, no comment on the Bucs.

posted by morvak

lol

but treadmill after weights or on off days (no weight trainign) doesn't matter either way ?

posted by SMBLSBGARMS

Everyone in the world has a different opinion but the two most popular are either after weights like you said or first thing in the morning for much of the same reason. After your nights sleep you body is in a fasted state with not much available energy to burn except for fat. Close to the same after lifting.

posted by 49erMan

I live near philly and am a 49er fan. I hate the eagles
I say you can trust a 49er fan, beacuse I'm so loyal to a team that consistently loses.

posted by SMBLSBGARMS

As a kid I was a Cowboys fan, but now I pretty much never watch football. Last game I watched was the day hell froze and the Bucs won the superbowl.

What in the NFL can top that? lol

posted by Dex

i think if i saw the browns win...

posted by cwshorns

bump smallballs, everyone has a different opinion on the cardio work; with that being said,IMO, that first thing in the morning is best but starting out, like you guys are, i wouldn't worry about when you do it, just make sure it gets done! Hook Em Horns, National Champs again this year!

posted by morvak

Ain't it funny how many peeps live near or in Philly and hate the eagles? LOL :clap: :laughing: :clap:

We can't do mornings as we like to get our 8 hours sleep, and we have 45 minute in travel to work and i aint getting up at 6 ! heheh

Now for my wife - she wants to work with weights too and get in shape and get good strength - should she do the same work out? shrugs, deadlifts, military press, etc ?

always seems women do machines and treadmills at these places (fitness center)

posted by Dex

women = no shrugs or trap workouts and i dont think she needs to be doing deads. she trying to tone up or be a bodybuilder?

posted by SMBLSBGARMS

That's because most women (like most men) have no clue what they're doing. A lot of 'em that I know have it in their head that if they even look at free weights they'll get huge and manly like the ones they see in Flex magazine. Women can do pretty much the same workout men do.
Some machines are ok and do have their place, but the meat and potatoes of your routine should be free weights.

posted by SMBLSBGARMS

Don't listen to Dex, he doesn't like muscular women. lol jking

posted by Dex

lol i've talked to a few women in figure and they say you never work your traps. they look more manly when they do. my girlfriend works out just as hard with heavy weights (for her) and shes not huge.

posted by morvak

tone up.

posted by 49erMan

dex is scared of women being able to kisck his ass. haha, j/k

posted by cwshorns

she wants to tone up and loose weight so make sure shes getting in alot of cardio and then some free weights. Look, she can tone uop without having to do shrugs, deads,etc. Break her day down 30min treadmill or some cardio and 20-30 weight training no more than that. Mix in lunges, some light squats, some d-bell work, and abs. If you guys can go 3x's/week then you should be good for starters. After a while she will find out what her body is responding to and she can adjust accordingly, whether it be heavier weights, different routines, or more days at the gym;just give it some time. the worst mistake you can make right now is to go too heavy and for too long. Get in there and feel it out and listen to your body. If this is too ambiguous let me know and i'll be more specific.

posted by SMBLSBGARMS

My sister just took 2nd in an NPC fitness comp and she lifts weights like a man. She's not huge, she's little but she's strong and hard as a rock.

posted by SMBLSBGARMS

this is her

posted by SMBLSBGARMS

Is that what your wife has in mind?

posted by morvak

sweet! thanks.

so she can do my original routine, just cut out the deads/shrugs and what else?

anything to add in place of these?

posted by Dex

dude, you blocked out her face....can you give her my number? i swear i'll treat her good lol

posted by SMBLSBGARMS

Her husband also competes in the light-heavy division. He's a self defense trainer, into 4 different martian arts.
He's a brutal mofo. lol

posted by SMBLSBGARMS

She has a pretty face, but I didn't ask her permission to post that pic.
Tryin to stay outta trouble.

posted by Dex

im pretty good with a bow staff

sorry hijackin the thread....

she has a nice pyshique. whats your woman shootin for morvak?

posted by morvak

heheh she's just trying to lose some weight, and tone up and get strong and in shape. legs, arms, stomach, she would like it all, just like me. just not worried about the lats/shrugs thing. everything else she's up for.

posted by SMBLSBGARMS

aaawwww, traps and triceps are the coolest muscles to build. they are what separates us from the mortals

posted by morvak

LOL

well i'm just going by what some peeps are saying here.. if there really isn't a limit to what she can do.. and it doesn't matter.. and in the end, it's what her body tells her anyway what she can/cannot do/handle.. then.. she'll do the same routine as me.

hey thanks all for your help! really appreciate it.:laughing:

posted by cwshorns

???....

posted by SMBLSBGARMS

????????? what?

posted by Dex

he said she had a smokin bod but her face is ugly lol

posted by SMBLSBGARMS

You don't like her pale skin and crooked black smile?

posted by cwshorns

dex- how did you look up what i edited?? F**kface

posted by Dex

im magic. dont get mad

posted by morvak

in this routine of mine, i have Dips and Tricep extensions.

I grabbed this routine from someplace else, and I'm not sure what kind of Dips, bench dips?

And what kind of tricep extensions? i saw a bunch here http://www.bodybuilding.com/fun/exerprint.php?Real_New=%3C%3D+7&Name=&MainMuscle=Triceps&Isolation=&Equip=&order=Name

what are the common dips and tricep extensions to do ?

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