I have no idea how to make a workout plan.?
Answers:
Actually, I'll start easier then the above poster.
Start with machines for a couple months, then move to free weights and split days later.
If you don't know how to use the machines properly, ask the people who work there to demonstrate.
When you use the machines, start with the machines that work legs/back, then upper back (i.e. rowing, pulldown) then chest, then shoulders, then arms. Generally, you're moving from larger muscles to smaller muscles. Partially its for energy reasons, partially because some moves use the small muscles. For instance, the chest press machine is mainly for chest, but also uses your triceps. So you want to do that so you can really work your chest _before_ you target the triceps on their own.
Do one set per machine, then move quickly to the next machine. You get some cardio benefit that way.
Write down everything you do, so you can chart progress, and know what weight you want to do each time.
You want to do 8-12 reps on a set. If you can do more then 12, bump the weight up the next time you workout. If you can't do 8, you're trying too much weight. Make sure your motions are controlled. The idea isn't to move as much weight as possible by squirming and jerking, its to work the muscles as hard as possible by doing as much as you can lift _properly_.
Make sure you rest between workouts. I'd suggest doing the machine cycle 3 times a week if you can, 2 is okay. But not more then that. Your muscles don't grow in the gym, they grow when they are resting after you've been to the gym.
This style of workout is called a 'HIT' workout with machines. Some people stick with it permenantly, most others believe that split days (i.e. back day, legs day) with free weights are better. They may well be right, but HIT with machines is much simpler to pick up for someone in your position. Within a week or so, you'll be going to the gym with a purpose, knowing exactly what you're going to do, in what order, with how much weight, and seeing how much you've improved. After a couple months, you can start looking at whether you want to divide things up, do more sets, use free weights, etc.
Do about 5 minutes of warming up before the machines. Not hard, just to get warmed up.
If you have time, you can do more cardio work AFTER the weights, or on other days.
Good luck.
Monday, Wednesday, and Friday work on your upper body - front and back. Tuesday, Thursday, and Saturday work on your legs. Run, jump rope, or play basketball every day - including Sunday. Be sure to stretch every day as well. Eat extra protein and carbohydrates every day.
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