Gym Plan....

[Foo Fan]

I just got this from my gym website - thought it might be useful to some?

[h=1]Weight Loss - Beginners Programme[/h]Well done for having the courage to start changing you lifestyle, we’ve tried to make it easy for you; all you need to do is follow the workout below. Start on the beginner’s workout which should last you at most 4 weeks.
Make sure you perform a warm-up for at least 5-8minutes before starting this workout. Use a cross trainer and gradually build in the intensity until you feel much warmer and are slightly out of breath. For a cool down walk on the treadmill on a small incline slowly, then stretch you major muscle groups. See our warm-up and cool down download for more ideas.

STRENGTH	REPS	SETS	POINTS
Chest Press	12	2	Keep action smooth
Shoulder Press	12	2	Don’t stop at the start of end of the rep
Lat Pulldown	12	2	Pull to the top of your chest
Seated Row	12	2	Keep back straight
Leg Press	12	2	The bigger the movement, the better!
Leg Curl	12	2	Smooth movement
Abdominal Crunch	12	2	Use a matt or machine
Plank Position	20secs	2	Knees down to make it easier

CARDIO	SET UP	POINTS
Treadmill	Aim to jog comfortably for 10 minutes	Comfortable running pace, you should be slightly out of breath. Just able to hold a conversation.
Cross-trainer	12 minutes Resistance level minimum 5	Comfortable pace, aim for a good rhythm, lower resistance level if too strenuous

 

[Foo Fan]

Sorry if the post looks weird - it reads ok on a PC - however on an iPhone it's a bit of a jumble!