Im a 29 year old mother of two and I can make it to the gym about 3x per week. What routine can I use to be able to lose the lbs and tone up. I am looking for specific cardio advice AND ESPECIALLY weight training advice… which machines to use, etc. I am especially looking to tone the thigh & butt area. I cannot afford a personal trainer right now but want to get back on track to fitness. On the days I don’t go to the gym, I try to keep active by walking, chasing the kids, etc… THANKS!
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With the amount of time you have you really need to put a lot of effort into it and make it as intense as you can.
I would do 20 minuts on the treadmill with an incline – then go immediately to either an elliptical or bike for another 20 minutes.
When doing weight you still want to keep your heart rate up. Do 3 sets of 12-15 reps per machine with a 30-60 second rest inbetween, but keep moving during your rest (jumprope, walk, jog). You want to work all you muscle groups: shoulders, triceps, biceps, back and chest.
I prefer to do free weights because I can add lunges or squats to the movements to work my legs at the same time and it helps keep my heart rate up.
You don’t really need a trainer – you can learn a lot from watching people around the gym and kinda pick up on what they are doing.
Burn more calories than you consume. Do as many Hindu squats as you can 2-3 times/day, every other day. On the days in between do as many Hindu push-ups as you can in 2-3 sessions. What works for me is to do them about 30 min. before breakfast, lunch, and dinner. Combine that with eating sensibly and you’ll get in shape. And you don’t need a gym, a trainer, or weights.
Get this book: “Pushing Yourself to Power” by John E. Peterson.
Do 20 minutes of cardio on a treadclimber, elliptical, treadmill, or step machine. Then do three circuits. If your gym doesn’t have a circuit set up, create your own. Do one or two exercises per body part until each part of the body has been worked. Then do the circuit two more times.
The elliptical is great for targeting the hip, buttock, lower abdominal and thigh area. Use on a 12-13 incline w/ some resistance. You will see results quickly. One can burn 500 calories./hr
the eliptical (stairs one) -burns a lot of c alories. and the bike one also does if you go at a pretty fast pace.