More than a year ago I started up a weight training program that an exercise expert gave me. He said I could share it, if you’d like his contact I can share it – but I don’t feel comfortable giving it out on the website right now.
Obvious caution: Always talk to your doctor about starting up a new workout routine or weight loss plan.
In addition to his plan I do 30 minutes of exercise biking after the weights.
The rest are his words – I take no credit.
This plan is not the best strength training plan out there. It’s not even one of the better plans out there. It’s not meant to be the best, nor is it meant to be optimal for any particular person or group. The beauty of this plan is its simplicity. Why are you doing it? Because it is written down. If this plan is successful, you will leave it somewhat stronger, somewhat more confident, but MOST IMPORTANTLY, you will leave it with a habit. Once you are finished with this plan, you are ready to begin training for the rest of your life!
- 3 days/week for 8 weeks. After 8 consistent weeks, you can replace any of the exercises to incorporate more variety (for example, using dumbbells, barbells, cables, etc.)
- Take ~2 minutes rest between sets, but more is OK if you need it
- Test the machine out and guess a starting weight. If you can complete all 3 sets of 8 reps,increase the weight (5-10 lbs) the following week. At first, you will probably progress quickly,depending on how good your guess was.
- Write the weight and # of reps down for each exercise, you probably won’t remember them weekto week. If you are not keeping track of this, then you will not progress properly!
- Perform the repetitions slowly (especially on the way down!). If you can do the reps quickly, theweight is too low!!
- This is very time efficient, with 4-5 exercises each day it should only take 30 minutes
- If these machines are not available, find a comparable exercise
- Complement these strength exercises with some cardio – go for walks or hikes, rowing,swimming, jogging… whatever you like (so you actually do it)!
- 3 x 8 Eagle NX Chest Press
- 3 x 8 Eagle NX Overhead Press
- 3 x 8 Eagle NX Triceps
- 3 x 8 Prestige Lateral Raise
- 3 x 8 Prestige Fly
- 3 x 8 Eagle NX Lat Pulldown
- 3 x 8 Eagle NX Row
- 3 x 8 Eagle NX Arm Curl
- 3 x 8 Prestige Rear Delt
Friday Legs and Trunk:
- 3 x 8 Eagle NX Abdominal
- 3 x 8 Eagle NX Leg Press
- 3 x 8 Eagle NX Leg Extension
- 3 x 8 Eagle NX Leg Curl
- 3 x 8 Eagle NX Back Extension
- A big % of weight loss is due to diet. I would recommend a food log/diary (MyFitnessPal is a great app for this). Exercise is critical to being healthy and building strength, but a poor diet will always hold you back with respect to weight loss.After 8 weeks, you can incorporate more dumbbell, barbell, and cable exercises. Ideally, you would add in the big three lifts: squat, deadlift, and bench. Start at 50% of your body weight. Might feel super easy at first, that’s okay. If you can successfully complete 3 sets of 8 reps, next session you add 5-10 lbs. If you can’t complete 3 x 8, keep the weight the same and go for it again the next time.The key is to keep progressing by adding some weight whenever you are successful. Good luck!
If you’re tired of jotting down your weight levels – use this app. If you open this up on your iphone – you should be able to enter your targets and save them for the next workout.
Open on your smart phone.
Enter your weights – click I did 8 reps for every set – if you’ve maxed out and can’t do it – click I’m maxed out. It will count down 2 minutes and tell you when to do the next set. I bounce between this and my podcasts. Just be warned the countdown stops if it’s in the background.
If you say you did the weights three time – it will bump your next weight target by 5 lbs. If your machines aren’t that finely controlled – just stay at the lower weight until the target gets to the next plate. For example if your target is 55 lbs – but the machine is only going up by 10 lb increments – put your weight target at 50 lbs.