At the gym I recommend doing cardio for at least 30-60 minutes. You can split it up between different machines like the treadmill, bike, eliptical, etc. Then spend at least 30 minutes going through the weight machines. If you don t know how to use them or which ones to use you should talk to someone at the gym to give you a walkthrough, they are glad to do it and it should be at no additional charge. Just make sure when you are working with weights you use weights that are a challenge but don t cause you pain, rest briefly between sets (3-5 sets of 8-12 reps) and don t work the same muscle groups every day, let them have off days. Except abs, you can work those every day.Just make sure you try to find equipment and machines that you enjoy doing, don t force yourself to run on the treadmill if you hate it, choose the bike instead if that is more fun for you.Eat lean protein and veggies with smaller portion of carbs.
You should take it moderately easy since you re quite new and get used to the equipment there. Walking on the treadmill or going easily on an elliptical trainer is good. Take about an hour or so to do cardio every other day.Just make sure you get into a routine so you ll be going regularly every other day. Once you feel comfortable and set in your routine, up the ante. Increase speed on the treadmill or on the elliptical trainer.The key is to go moderately to the gym. Trying to go to the gym initially like Rocky training for boxing will burn you out and you won t feel like going to the gym. Don t go every day or you ll burn yourself out. Every other day is best.
Do at least 45-60 minutes of cardio 5 days a week. You need to focus on getting your heart rate up so if you opt to use the treadmill either speedwalk or jog. At some point you should also work in weight training. So many women overlook this part. The more muscle you have the more calories your body will burn while at rest. If you are worried about bulking up just use lower weights and do more reps.Good luck!!! At your age you should see results fast.Oh one more thing.....you need to try and cut sugar out of your diet as much as possible. If you need energy go for complex carbohydrates like oatmeal or whole wheat. I could go on for days but I am running out of room.
Strength training....stay busy, don t take long breaks between sets....try to keep heart rate between 120-130 for 45 minutes or so. I am sure the gym s employees would be happy to help you design a work out routine and show you how to use all the machines. Might want to start eating six small meals per day too.
do cardio. run, bike. and it is important to weight train also, u don t have to use heavy weights u should do something to stay toned
Talk to one of the trainers at the gym. They will be more than happy to help you.As far as diet tips, check out SparkPeople.com. It is a terrific website! Good luck.
Stick to aerobics.
