Can someone suggest a training plan for me

[dean_ham]

Hello everyone. I have just joined the gym for a year and have been going regularly over the past 3 weeks, but i think i need some sort of plan made up for myself rather than turning up to the gym and decide what i want to do when i get there.

I am 20 years old and weigh roughly 11.5 - 12 st, and im 5ft 9inch. I am not the mucliest person and have fat i want rid of. My goal is to build up my body but also lose fat in the main areas (BUM, BELLY, CHEST). Also i want to become more fit, but also dont want to lose muscle. Wouldnt really want to be any heavier than 12.5st-13st.

I will be going to the gym on a monday/wednesday/friday and maybe some saturdays all at roughly 2.30-3pm for (2weeks) and monday/wednesday/friday and maybe some saturdays all at roughly 9-10am for (1 week) due to the shift patterns i work.

Could someone suggest a work/training plan so i can achive my above goals.

Also after i have been weight training for 45mins i have been on the cross trainer for 30mins keeping my heart rate at 130 to lose fat. I have been told that if it went above 150 i would also lose muscle (which i dont want to do) in which case i have stayed away from the treadmill, would you suggest me to use the treadmill @ 7.5mph jog, or will i lose muscle also?

And is it best to do cardio for 30mins after a weights session like im doing, or dedicate a day (saturday to say 30mins on tread mill, 30mins on bike, 30mins cross trainer) ????


If someone could write up or share a training plan that would be excellent as i dont want to be wasting my time with a crap plan.....

Also ive just bought some reflex instant whey which i have just started using, if that makes any difference.
Cheers everyone

 

[red11]

have a read of the sticky at the top of the Sports forum here.

The example workout is actually very good, you can substitute some of the exercises if you wish to ones you prefer. I'm using GordyR's example at the minute, just modifying some of the exercises to suit me better. There are also some links in the sticky to exercise guides:

here and here

Cardio work and diet will help you shift some pounds. Incorporate (or is it encorporate? I'm an idiot today) some cardio work around your exercise regime, I'll be doing mine at weekends now, before it was all over the place. GordyR's sticky at the top of the Sports forum is full of the information you need.

 

[zain]

Honestly, that crap about dont train too much on cardio because you wont burn fat is nothing to me. When you run for an hour you dont think "oh quick stop youre working up a sweat".
Gordys thread at the top is a good starter, you will find a lot of opinions/information on all sorts but its down to what you find is best.
An example from me is:

Day 1 - Tricep/Chest
Cardio
Weights

Day 2 - Bicep/Back
Cardio
Weights

Day 3 - Shoulder/Legs
Cardio
Weights

Use this site http://www.exrx.net/Lists/Directory.html for what weights to use, obviously not every excercise but see which ones you like, experiment

Generally; eat healthy and workout well and eventually fat goes down. Its hard to rid that around the stomach so its down to diet and cradio.

Keep it up!