View Full Version : Can someone please help me make a fitness plan?
04-09-2008, 12:36 PM
I have a very specific goal - I am starting a career in EMS, and I need to be able to lift people. Usually employment lift tests are 200lbs.
I've lost weight from 211 to 171.8 (my goal is 140) but I am not in good shape. I'm not too worried about the aerobic exercises that I need to do. That's easy to plan. I plan to start with 20minutes and work up to an hour every other day.
My concern is with weight lifting.
I have a book that demonstrates some exercises, but I have no idea what to do, when to do it, how many reps/sets or otherwise how to put together a plan to reach my goal of being able to pass a lift test.
If anyone can help me put together a plan, it would be much appreciated! At the moment, the only equipment I have are two 5lb dumbells, but I hope to purchase a barbell shortly.
04-09-2008, 12:39 PM
Do you lift ANY weights now?
You have to build your core to build strength every where else...
I LOVE Gunnar Peterson's Core Secrets workout DVDs. They are short, but powerful. Also, Pilates...
04-09-2008, 12:42 PM
Right this very minute, I don't lift at all. I don't do much but sit around actually. I don't want to be one of those overweight medics, so I know I need to get moving.
04-09-2008, 12:49 PM
Well, then, I think you just answered your own question. Get up and move. Take steps instead of elevators. Get a rebounder. Bounce during commercials. Walk in your yard.
MOVE, MOVE, MOVE!!!!!!!!!!
Stuff like pushups and lunges are a good start since it's not complicated -- just using your body weight to get stronger. No excuses on that!
Just be sure to keep your back straight on the pushups and your knees not past your toes on the lunges.
All right, down and give me 20!!!
haha, just playing with you! Seriously, though... they're a good start JUST to START so that you have something simple to do that requires no equipment. :)
04-09-2008, 01:23 PM
Also, if you sit at an office job, do simple things like leg lifts. Sit up straight. Lift on (bent) leg, then slowly lower it. Repeat with other leg. Do as many as you can throughout the day. Also, lift your arms above you head - tilt to one side, repeat on the other side. Do shoulder shrugs. All these little things add up at the end of the day.
04-09-2008, 01:50 PM
Another thing. A stability ball. Even if you just sit on one of these while watching TV - excellent for the core. They really work!!!
04-09-2008, 02:13 PM
Yoga will help you strengthen your core. I do have a personal trainer for a few months now for weekly program and meets. He changes the routine weekly. When I first started the training he had me doing sit ups laying down on the floor and I could hardly get up at all so we did them more in the baby version. Now I'm able to fling my arms up, do 20 sit ups at a time and wow seeing improvements.
So I'm suggesting start slowing. I am now using for my exercise program: weights, the stability ball, the floor with medine ball or weights, a sit up machine and then for cardio as long as I can go on treadmill running which does not hurt my knees. I do stretch well especially before and then do a warm up on a machine too before I dive into my 2 hour routine. My metabolism is not super fast so I am not losing fast but today I'm down another pound in 2 weeks absence from not weighing.
For me the trainer has helped me learn the machines, how to properly use them and the routine that I need for the body parts each time. I learn best with someone right there showing me vs. a book picture. Maybe youtube would have demos online for machines, but not sure.
Best to you!!!!!!!!! You can do it!!!!!
04-09-2008, 02:39 PM
Thanks for the suggestions. But how do I decide what to do when, how many reps/sets?
04-09-2008, 02:41 PM
A lot of the DVDs out there now have it already set out for you. Like Gunnar Peterson's reps are rarely over 8. Or the Pilates are few - but powerful.
The secret is finding something you like and WANT to do.
04-09-2008, 05:54 PM
The Firm videos are good. They incorporate aerobics with intervals of weight training for a complete workout. Maybe you could try a system like the TransFIRMer System or the TransFIRMation System. Good luck!
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