The best 40 minute workout?
I am trying to lose weight particularly from my upper body (arms and stomach). I have started on a healthy eating regime (but not a diet) but am looking to get more out of my gym workouts.
I go to the gym 3 mornings a week for around 40 minutes each time. I have arthritis in my right hip so jogging and the stepper are out. I can however, use the exercise bike. Can anyone recommend a regime (or mix of regimes) to help me reach my weight loss goals? Ideally, I would like to lose around 30lbs and drop 1-2 dress sizes.
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If your going 3 times a week, the best thing would be to pick 9 exercises that you like best or that you may think you’ll benefit from the most, make them as varies as you see fit, but try to group them together in 3′s so you are working the same group of muscles in one session. (you might be able to do some leg exercises depending on what your arthritis will let you do).
Each session (3 exercises): Each exercise, pick a weight that you will JUST make 12 reps on your first set, have 1 min rest, then do the next set, aim for 3 or 4 sets (time permitting), then take 2 mins and move on to the next machine/exercise. As time goes by you will eventually be able to do 12 on all sets, when this happens you can either go up to 13 or 14 reps, or go up by 1 weight.
Each movement on the machines must be slow and fluid on the "pull" and the "release" to make thing most effective.
Good regimes will burn fat from all your body and after a week or 2 you will gain more apatite, this is a good sign, don’t be afraid of eating more to feed your body, as not doing will starve your muscles.
As for stomach, you can do that at home, crunches are the best. I don’t know how every one else does it but this is how I do: Lie on your back, legs bent, fingertips on ears or temple…then roll your shoulders up so your chin is on your chest and your elbows are parallel with your body… hold for 4 counts (up 2,3,4) then down. Then I do it again but twist so my left elbow is pointing to my right thigh (up 2,3,4) then swap sides, then back to middle… do what you want 2 sets of 15 or 20, miss a day before doing it again. This bought my tummy on no end.
Get into some dance-fitness sort of thing. Yoga is nice, but I recommend Zumba–it helps you tone up fast. It may seem hard, but you’ll get to enjoy it. And it’s more fun than weight lifting and the like.
Take nutritional diet
Take meals 4-6 times a day
Take seasonal fruits and vegetables
Avoid fast food
Dance at home
Drink 8-10 glasses of water a day
Do regular exercise,yoga and brisk walk
Take chilled water glass not in small sips but at a stretch
Be positive and keep smiling
Good luck
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