What is the best exercise regime for me to follow at the gym?
820451
Make sure you are consistent, do at least 30 minutes of cardio each day, and don't hurt yourself.  See if they offer trainers or a workout program for you while you are there.
1173319
My personal trainer suggested crunches on a fit ball. Keep your ankles in line with your hips, and just rest the top of your shoulders on the ball. Crunch, imagining that you stop at your bra strap. Try doing eight slowly in three sets, then build up. The fit ball demands that you engage your core muscles to keep on the ball. Pilates is also a killer for core strength, worth a go!\n\nLike you, I'm after the body of a goddess in three weeks for my summer holiday! Unlike you, I'm 35!\n\nHope you achieve what you are after!
589922
That's a good choice, but the machine you like and use is the most effective; for me it's a treadmill. You can buy machines used...I agree, it beats the gym and you can just get up and get going. Works for me. \n\nA while ago, people swore by the ski machines, but they are a bit hard to use. So they fell in disfavor. But they do give you low impact and use the upper arms, as well.\n\nMany people swear by those elliptical climbers and they do take up a bit less space than a treadmill.\n\nBut overall, a treadmill is best. You can walk, run, and some even do hill programs. Weight bearing exercise is best, and walking is natural motion.
988231
At home:\n\nlay face up on the floor with your legs straight, together, and just off the floor (wear shoes/boots if your prefer).  Place your hands on your hips and sit up while bringing your knees into your chest.  Lay back down, extend your legs, and keep your feet off the floor.  Put your hands on the floor close to your body and bring your legs up and over your head so that your toes touch the floor above your head.  Keep your legs as straight as possible with feet together.  It should be as if you almost do a backwards summersault.  Your head, shoulders and arms are unmoved but your legs arc 180 degrees from front to back.  Now, swing your legs to their original position while swinging your feet apart to either side and together again.  It is like making a snow angel with your legs in three dimensions.  Bring your feet together and a few inches off the floor below you again.  Next, put your legs straight up in the air and do a sit-up by attempting to touch your toes.  Lower your legs back down until your feet are just off the floor again.  Bring your legs in and curl into a fetal position on your left side (feet on ground).  Do a sit-up while rotating your upper body towards your right side (a sit-up with a twist).  Switch sides, then start from the beginning.  This exercise will get all the muscles that make up the six-pack and will focus on the very hard to develop lower "cans".  This exercise will KILL YOU, and you may need to do conventional ones to get ready for it.\n\nDo it everyday when you wake up and before you go to sleep until you can't do it anymore.  You will have a six-pack in 3-5 weeks.\n\nTang Soo!
391722
Well, I do exercises regularly to keep my body in shape. I am not a specialist but some of the exercises that I do are quite good.\nI lay down and lift my legs in the air. I start kicking as hard as I can. It is really good because it makes my whole body shaking and stretches my legs.\nAnother good exercise for me is when I stand next to a chair and I lift my legs backwards as long as I can. I start slowly and after that try to di it faster.\nI hope you like those exercises.I tried to Help! :)))
505116
Daily workout schedule \n\n10:00am- 15 push-ups, 20 sit-ups, 25 leg-ups, weight lifts- 5 and 10 lb dumbbells\n2:00pm- 10push-ups, 25sit-ups, 30 leg-ups \n7:45pm-15 push-ups, 20 sit-ups, 25 leg-ups, weight lifts- 5 and 10 lb dumbbells         \n10:30pm-10 push-ups, 20 sit-ups, 30 leg-ups\n\nDoing these exercises Monday, Wednesday, Thursday, Saturday and Sunday for a few weeks, will result in huge weight loss. For those of you that do not need to lose weight, this will result a gain in abs, arms and leg muscles.  If you’re really outgoing (and don’t have access to weight machines), buy some weights and put them in a backpack. Wear the backpack full of weights while you’re doing pushups. Or just have somebody get on your back while doing them. Also, be sure to eat healthy foods such as fruits, vegetables, ect...  Proper nutrition is important while doing workouts. Eating extra healthy foods during workouts will help give a boost for you body.
622426
best to start on general cardio ... cycling or step for short period.\nthen move onto either leg or upper body work\n\nleg press then bench press  dead lift arm curls\ni feel that you should go for fewer reps and higher kgs in weight..not a great believer in 10 or 15 rep weights thinkl that 3 at 90kg 2 at 105kg then 1 at 120kg is good but choice is up to you. remember breath and never train alone aleays have a spotter incase you need help..start slowly and results will follow.. balanced diet.. no booze
617132
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
878132
Don't over do it to much i think you are doing enough, if you want better results the best thing you can do is join a GYM where they have professionals that can teach you the right exercises for the right areas you want to improve and the good thing is it really works no made up miracles!
655717
There is NO one best exercise...Normal curls, reverse curls, hammer curls, and "Hercules curls" on a cable machine are a good choice...2 sets each, to failure within 12-15 reps. DO NOT use too much wieght..you only need one injury to put you out of business for a very long time. The weight you choose should be such that failure happens within 12-15 reps. Stick with that weight until you can do 15 reps, then move up in wieght. It is failure that gives muscle growth, not repeated exercise....with too light a weight, you will get a great pump, but that pump will disappear within a few hours. IT IS IMPORTANT that ALL these exercises be done in perfect form! If you do not know what form is perfect, then seek advice from a trainer in your gym. Form is more important than weight, and this is NOT a "I can curl more than you can" thing. It makes no idfference who is doing what in a gym, that is there business! A clean, steady motion is what you want, not a jerk to lift more weight! AND, if the positive (curl, constriction of the bicep) takes 1 second (whatever), then allow twice the amount of time on the release (negative side). Using these techniques, you will see results quickly. Good luck.
436309
Stick to the basics. If you're young, under 21, eat, eat, eat! Allot of protein and allot of carbs (no sugar carbs). Then put the calories to work with very basic movements like bench press, military press, bent over rows, squats. Use low reps (6-10), heavy weight, and train only one or two body parts per day. Be consistent.
289097
The best thing is always to work out with a partner. Knowing that s/he will be at the gym waiting for you is perhaps the single most effective type of motivation. Also, like you said, once you get there, you start to have a lot of fun -- and you'll see that, once you really "get into it," you'll never want to NOT go to the gym.\n\nAs for staying strong throughout the workout, I found that this will also improve over time -- you'll start to feel more energetic overall as your body adjusts to a more fit lifestyle. \n\nSo, good luck, and stick with it! It'll be one of the best things you'll have ever done for yourself.
926807
treadmill or exercise bike FIRST. 20 mins.\n\n40 mins HIGH entensity circuit training with weights.\n\nif you dont sweat doing that, you dont need to work out.\n\nconsult testosterone.net
443066
I'm assuming that you're a member of a gym. They may well have someone there who will help you set up a programme depending on what your goals are.
629426
Best one I know of is exercise.
131442
GO TO THE GYM...IT WORKS
940143
*For Exercise Regimen*:\nDo aerobics 5 times a week(at least 30 min) and strength training 2 times a week.Start with something light if you have not exercised for a long time.Example:walking.Always consult your doctor for your exercise regimen.Exercise with somebody and tell them that you are on a diet.This will help you to keep motivated.\n\n*For Poper Diet*\nCut down refined food like rice and white bread.Substitute them with complex carbohydrates like brown rice and wholemeal bread.Cut down on soft drinks and junk food.Eat fruits everyday but  maximum 2 servings.Fruits contains fructose which is a form of sugar.Drink 8 glasses of water a day.Cut down your intake of sodium.Don't use salt shaker,MSG or soy sauce.Use herbs or spices.Eat 6 meals a day.This will increase your metabolism.Cut down on pastries,cookies,chocolates,fried food,red meat and etc.