For the gym "experts".....

I wish there were other options.  Rural small town Mississippi just glad to have a gym period! LOL

Not sure the type of gym you belong to but is there an attendant on the gym floor? Or do they have personal trainers? My gym upon signing up gave you 3 sessions w/ a personal trainer. The first one was to determine your fitness level and show you the different machines/equipment at the gym. The second session they took you around to the different weight machines and set you up w/ a routine, wrote down the machines, weight level used and reps (they have a drawer for all memeber and keep it there so you can grab it for reference when you need it). Third session was a full on training session w/ the trainer I guess hoping you'd like it or see the benefit of it and sign up for sessions. Basically I'd ask someone who worked there and I'm sure they would help you learn each machine and try to set up a routine for you.

I just wanted to add that I was advised to do my weight work first before cardio since cardio tires you out and you can't give 100% on the weight lifting exercises. Granted, I've also never gotten the same opinion twice at the gym--all the trainers have different methods, but this advice made good sense to me. I do think you should feel a little discomfort the next day. The way muscle is built is the function of the exercises breaking down the fibers of the muscles a bit and then they rebuild while you rest. So you can imagine if you've successfully broken down fibers, there would be a touch of discomfort--not pain--the next day. The trainers also say that by your second set of 10, you should be having to push to get through the last couple reps. Once those last couple reps are easy, jump to a third set and as others said, once those get easy, increase your weight. The other bit of advice I'd offer (especially if you are limited on time) is to work the large muscle groups first--chest, back, legs--you get the most muscle building/calorie burning bang for your buck. Also because the smaller muscle groups--biceps, triceps, calves, shoulders--are worked secondarily during those exercises, you don't want to tire them out by working them before you need them to work the large muscle groups. All of this is just my 2 cents.

Good for you! You'll be a gym rat in no time!! Oh, also hit youtube. They have videos for every conceivable exercise and exercise machine known to man.

Take care,

Denise

That makes perfect sense.  I will try all of this out today and see how it goes.  I want my stomach area G O N E like yesterday so that is really where I want to focus.  I would look 30 lbs smaller if it would just be gone!! 

Unfortunately you can't target fat loss in any specific area, no matter what TV ads want youto believe.  Your body is going to lose the weight from where it wants to lose it.  You can target muscle groups to build and tone muscles but not to burn fat.

And agree to Kitten's advice on doing a sensible protein within 30-45 minutes of a good workout.

I did not know that.  That sux!!

Ditto to what Kim S said! Plus, do a sensible protein within 30 min of your weights workout - that's when your body is primed to absorb and use it the best.

My trainer has me do a 3 minute cardio warm up (elliptical) and then 5 minutes full cardio (she picks the machine) then I'll do 3-4 weight stations, then 2 minutes full on cardio, then 3-4 weight stations, 2mins full on cardio, then abs/ back and an easy cardio cool down (usually the bike)

When doing weights she has me doing 2 sets of 12. By the 6th rep of the first set if there isn't some burning she ups the weights. Abs are 2 sets of 25 (and if it is something with each side like side to side crunches, it is 2x25 for each side)

If you'd like I'll type up some of the workouts she gave me and you can see if anything works for you. She and my NUT both say to get some protein after working out - but I since i work out really late at night they tell me to just do a 4oz protein shake.

Wow that would be great if you don't mind.  I'll PM you my email address.  Thank you.