Help me get a work out routine

turpentyine

I got a Ballys membership and need something that mostly centers on the machines because I plan on going alone so there will be no one to spot me. I only have 3-4 days a week for this. I wanna loose weight and get some muscle. I know there is a fitness tread but its way too big to sift through. Please help. Thank you.

Crayon

Ummmm, you can't productively (not in the sense you seem to be talking about anyways) lose weight and gain muscle at the same time. I'd pick cardio with a weight training regiment to supplement it so you don't lose your current strength.

turpentyine

Crayon wrote: »

Ummmm, you can't productively (not in the sense you seem to be talking about anyways) lose weight and gain muscle at the same time. I'd pick cardio with a weight training regiment to supplement it so you don't lose your current strength.

I run several times a week

Mojo the Avenger

Actually if you're a novice it's the norm rather than the exception to lose weight and gain muscle at the same time. If you're in fairly good shape then you should try to gain muscle first, and then lose weight. It's faster, more efficient.

Don't use machines, they're sub-par for your goals. You don't really need a spotter for anything except barbell bench press. Regardless, lots of people bench without a spot; just a matter of knowing your limits.

Continue running as you are, and start lifting 4 days per week.

Day 1: Squat, Dumbell bench press, barbell row
Day 2: Deadlift, Pull-up, military press
Rest Day
Day 3: Do day 1
Day 4: Do day 2
Rest Day
Rest Day

It's simple, but it's not easy.

Don't forget that you need to eat right. You can't out-train a bad diet.

[Michael]

I'd at least read the first post of the fitness thread; it's got tons of information that'll help you (on diet and workout), including two or three lifting programs. You don't need to be restricted to just machines even if you don't have someone to spot you. Free weights are awesome, and if you just use caution when learning new lifts, you'll be fine.

Thanatos

You don't need to read the entire fitness thread, just the OP. And while it's a long post, it's going to have a shit-ton of information for you. Ask questions after doing that.

DVG

It's important to know your limits, so start small. While you'll likely be able to bench more than just the bar, start with just the bar anyway and slowly add weight on to it.

If you can, find a buddy whose been working out for awhile to show you some moves. A big part of weight lifting is good form, so having someone show you what you're supposed to be doing is a lot of help. My best friend (who's in the army) has been working out with me the last couple weeks, and it's amazing how much better the workouts have been. Granted, I'm sore like a motherfucker all the time, and each time we go he's devised special new tortures for me, but it'll all be worth it in the end.

Slider

The first hurdle is often mental. Just simply getting your a** to the gym is half the battle.

Spherick

Im going to second (or third) reading the OP to the H&A Fitness thread and the SE++ BIGMAN thread as there is a ton of useful information packed in there that dispels alot of myths surrounding lifting.

KaufingMan

Mojo the Avenger is right on. Gain Muscle first, then the weight will come of easier.

adytum

turpentyine wrote: »

I got a Ballys membership and need something that mostly centers on the machines because I plan on going alone so there will be no one to spot me.

Not having someone to spot you is a terrible reason to use machines.

If your Ballys has a power rack and dumbbells then you can do everything you could ever want and not have to worry about bottoming out.

Crayon

Mojo the Avenger wrote: »

Actually if you're a novice it's the norm rather than the exception to lose weight and gain muscle at the same time. If you're in fairly good shape then you should try to gain muscle first, and then lose weight. It's faster, more efficient.

Don't use machines, they're sub-par for your goals. You don't really need a spotter for anything except barbell bench press. Regardless, lots of people bench without a spot; just a matter of knowing your limits.

Continue running as you are, and start lifting 4 days per week.

Day 1: Squat, Dumbell bench press, barbell row
Day 2: Deadlift, Pull-up, military press
Rest Day
Day 3: Do day 1
Day 4: Do day 2
Rest Day
Rest Day

It's simple, but it's not easy.

Don't forget that you need to eat right. You can't out-train a bad diet.

This isn't giving your muscles enough rest, or even enough variation.

Just read the beginning page of the Fitness thread, as much as I dislike Tube he does have amazingly good and accurate information on where faggots should start.

Mojo the Avenger

Would you suggest that starting strength isn't varied enough, or doesn't allow enough rest?

I did all 6 of those lifts 3 days per week for about 5 months when I first started. Worked out pretty well. I posted this alternative because I think it would be easier.

Spherick

I think back-to-back days of squat, then DL would pretty much wreck your shit and not allow you enough recovery time to benefit yourself. I know when I squat (full ROM - ass to grass) that the next day my legs are fucked sideways. I would do original SS if anything, plenty of rest and proven to work.

Workout A:
3x5 squats
3x5 military press
5x3 power clean (yes, do them. Learn!)

Workout B:
3x5 squat
3x5 bench press
1x5 Deadlift

Alternate workout A & B, 3 days a week. I do Sun, Tues, Thurs. Giving me at least one day between each workout and a 2 day break once a week.

Also read over the diet stuff in both fitness threads. You can't out train a shitty diet and thats half (at least) of the battle.

Also, recommended whey = click me

krapst78

Another good beginner program is the Stronglifts 5x5 Beginner Strength Training Program. They have links to youtube videos for each exercise to help you learn the correct form. They also recommend the book 'Starting Strength' for more in depth guides to learning to do the exercises properly.