I was thinking for a typical gym workout:

1. Stretch for about 5 min

2. 10 min full body warm up on a treadmill, eliptical or recumbant bike.

3. Go through the circuit training stations on my gym's weight machines.

4. Moderate-slow paced 5-10 min cool down on a treadmill.

5. 5 min stretching

My best guess is that the whole work out would take about an hour. Of course that depends on how busy the machines are. If it's too busy I can always do laps in the pool, shoot hoops in the gym or do free weights.

When I was a high school gymnast we would do weight lifting by using free weights. We would find out the heaviest weight we could lift three reps. Then calculate something like 75% of that weight to use as our workout weight. Then do three sets and still be able to do 8 reps. Does anyone know of this process? Is it still used? If so, what was the percentage? It's been so long but I can tell you, I dropped fat really fast. Of course I was a young athlete with a speedy metabolism AND I probably only had like 15 pounds of fat to lose. I miss those days of having a sleek, lean, tight little body. I know I probably won't get back to that but I sure can get healthy this way. That's my goal...to get healthy and stay healthy. So far I quit smoking the day before surgery, had VSG, lost 31 pounds and now I'm designing my workout. Next I have to start that workout and stick to it.

Thank you all for being here!

Lisa

Sounds like a good plan! I think having any exercise plan that is safe is good. I think the main thing is exercising regularly, and having a plan to help you stick to that, whatever the plan, is the main thing. It's good that you have resistance training in the mix. Being female and also not being able to load up on tons of calories will keep you from "bulking up", which I know a lot of women are worried about. If you stick to resistance or weight training, it will surely help tone you in the long run. Congrats on the weight loss and good luck with your workout!

Is this your weightlifting gym plan? Do you have another for cardio? If not, then I'm concerned that the cardio session isn't long enough and should be closer to 30 minutes. Of course, anything is better than nothing!

I would suggest flip flopping the treadmill warmup and your opening stretch. It is much better to stretch warm muscles. Good luck!

Amanda

Thanks you two. I do hope to tone up....well maintain my muscles and only build a little more. My membership may have a perk where I get "X" number of sessions with a personal trainer. I should check on that.

I will swap that stretching with the initial treadmill warm up. I used to be up on all this work out stuff but its been a long time and a lot has changed.

You two are great! Congrats on ur success and I wish u even more success to come!!

Lisa

I agree... a mix of cardio and weight resisitant training is the best for all round physical training. You will get good aerobic training from 30 mins on the treadmill, and great legs! The weights will then help tone up... don't forget to work on your core.. some good sit up routines will help there.

I go to a boxing gym and do the work out that the men do - I don't spar, just the training that includes the bags and the pads. This has a great combo of aerobic and resistance. I have found that my whole body is changing shape and developing nice tone in some areas. My legs are quite muscular now...lol... I also use the treadmill in work and I like this for aerobic exercise.

Start off at a comfortable place and slowly build up.

The most important thing, I find, with exercise is that I have to enjoy it... that way, I will keep it up!

Good luck in the gym... =]

I agree with Amanda and Coops, mix it up and increase your cardio. I hired a personal trainer a few months ago and I learned so much. While any exercise is good, I had to make sure I was getting the most out of my workouts and to make sure I was utilizing my time at the gym. There are so many good ways to increase your cardio other than just treadmills and ellipticals. I really enjoy the boxing and the battle rope, talk about upper body cardio. Get a good heart monitor and use it as a tool, this will help you in the time you spend in your zone. Good luck, you are on the right track.

I did it!! I actually worked out today! I stretched, road the recumbant bike for 15 min, then swam 12 laps in the pool. I swam continuous but there were some laps that were very slow paced. I picked up the pace when I could. The weight room was packed so I skipped it. It felt great to actually exercise. Mentally, emotionally, physically.....all good!! My next tiny goal is to do it again tomorrow. Baby steps for me....baby steps.

Lisa, as Nike says "Just do it!" You are off to a great start! I try to do the exercise bike or treadmill 3x a week and do some small weights at high repetitions the other days. I'm still almost a total beginner, but I'm getting there.

Great job! The only thing I can suggest is to do your weights before your cardio. The main reason for this is that you do not want your muscles to be fatigued from cardio when you're trying to maintain form - you can injure yourself easily that way. Just a suggestion from a former and soon to be again runner.