Workout Schedule
By asiatic_r10
@asiatic_r10 (265)
Indonesia
September 2, 2008 9:45am CST
I just start my membership at a fitness center but do not have any idea what should I do there. Actually, I know how to use the equipments there and what muscle does it affect. What I do not know is what is the workout program that I should follow. Does anyone here have any suggestions on the workout program I can follow? Or maybe you know a site that contains suggestions of workout program that I could follow. Need you suggestion and information.
1 person likes this
3 responses
@nynapper (82)
• United States
3 Sep 08
Well for one focus on your form not how much weight you're pushing. When you start out as a beginner it's better to find your own program which you are comfortable with. Just follow some basic rules when doing creating your own program:
1.) Don't work out the same muscle group in consecutive days.
2.) Set aside at least 1 day per week to rest. Rest is important to developing good fitness allow your muscle to recover and repair (this is when muscle actually grows and strengthens, not when you're working out).
3.) Eat healthy carbs before your workout and protiens immediately after (15 mins. max). This maximizes the amount of 'material' your body will have available to repair (grow) muscles after your work out. Carbs give you the fuel to workout and protiens give you the bricks to build the muscles.
4.) Run sprints on workout days about 30 mins. to an hour before you hit the weights. Sprints are great because it stimulates the body to release HGH (human growth hormone). The HGH levels peak about an hour after an aerobic workout so it would be a good idea to time your weight training accordingly.
5.) Get plenty of sleep. Again rest is important to repairing muscles after a workout day, and it is good for your overall health.
@asiatic_r10 (265)
• Indonesia
3 Sep 08
Thank you very much for the complete suggestion. Some more question:
1. Which muscles belong to the same groups?
2. Is it better to have 3 days a week workout with one day off each 2 days (for instance, I workout on Monday, Wednesday, Friday) or everyday workout and rest on Saturday and Sunday?
3. Which are the best carbs and protein to be consumed before and after workout?
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@nynapper (82)
• United States
4 Sep 08
1.) Well identifying the individual muscles are easy, the hard part is finding the muscles that work together in certain exercises. For example when doing chest workouts the triceps are often involved so it's best to do chest and triceps on the same day. The muscles on your back are also involved in most rear deltoid exercises so do those together as well. Basically try doing some exercises with very low weights to allow yourself to identify which muscle groups often work together and set your workout plan accordingly.
2.)Working out then resting is much better than working out all week and having two days rest. Personally I do two days of workouts and 1 day of rest.
3.)Before workouts preferrably pasta because it's one of the cleaner sources of carbs, and after workouts a protien drink (Whey based) is most effective.
sorry can't help u@asiatic_r10 (265)
• Indonesia
3 Sep 08
Dik,
You should consider to do some sports, for your health, for your family.
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@super_jj (1416)
• Philippines
3 Sep 08
Since you're already a member at that fitness center, you could talk to the instructor about the workout program. Tell him/her what you'd like (lose weight, improve muscle tone, weight training, flexibility, you could even ask what workout program fits best for your lifestyle) and he/she can come up with a program for you. I had a workout program before when i was in higschool and my trainor had me focus on endurance an weight training to compliment my sport (archery at that time) and then my routine changed when i went to college coz i switched sports (basketball). It's always good to talk to you instructor and tell him/her what youhave in mind about your workout so he/she can fit it to your lifestyle. Different workout programs for people with different needs. 
@asiatic_r10 (265)
• Indonesia
3 Sep 08
Thank you for your advice but unfortunately, the trainers at the fitness center that I joined seems do not want to talk too much unless I pay him for the personal trainer program. Too bad.....I wish I could consult to them but the condition is like that and it's impossible to change fitness center since I have paid it for annual membership.
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