There must be million threads out there about joining gym for losing weight but I have a different question.. what if the person doesn’t intend to lose weight at all but just wants to be physically active and toned without gaining muscles either… what machines are recommended for exercises in gym?
Also, how often one should go to the gym to be active and what’s the ideal duration of exercise for each day?
Any other input or suggestions are welcome as well.
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I would recommend 3x a week with one day cardio, 2nd day weights, 3rd day mix both. Do crunches everytime. Try to take at least a day off in between days (ex: :M,W,F, or some weeks just T,Th)
Cardio day (30 min): elliptical machine, or treadmill or an outdoor activity: running, tennis (1hr).
Weights day: alternate weeks with upper body and lower body:
Upper: 5-8lbs free weights - shoulders/back, biceps/triceps
Lower: abductor/adductor machine, calf raises, hamstring/quad exercises.
**Mix day: **10 min cardio, concentrate on abs, an upper body muscle pair, a lower body pair.
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I don't need to lose weight, but I want to be toned. I've started using the elliptical machine, which is a total body cardio workout.
For you, you might consider a pilates class. It's great for a workout to keep you fit and toned.
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trillian: thanks for the schedule, seems good to me :-)
Sahar: Pilates sounds great..However, I dont have time to attend specific days and time classes at the gym so it may or may not work with my schedule, lets see how it goes, thanks.
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^ Oh right, and Yoga, Pilates, or Yogilates classes would also be good for you to do one of those days (cardio day?)
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How about a DVD? If you can be disciplined about it, those Windsor Pilates DVDs are really good.
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trillion: I will certainly check that out. :-)
Sahar: DVD is a good idea but I won't do anything at home because I am a procrastinator, once I am at the gym, I know I have a limited time and thus I will get something done!
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^ Yeah. That’s why I gave up on the Pilates. Couldn’t discipline myself. 
Otherwise it was great.
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ther’s a difference between losing wieght and toning up right?
well i go to the gym…because i want muscles 
no i just go to keep fit i guess
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sweet i.f honestly I didn't understand your reply.. anyway, thanks :-)
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I teach classes at different health clubs around London. I cant really recommend wat machines to use cos i didnt train in that field. Howeva if u wanted to do something i wud highly recommend doing classes at ur health club.
Minimum a person shud train is 3 times a week...with at least 20-30 mins of cardio to get the heart rate up.
I train 6 days a week but im a fitness instructor so its different. If ur interested in doing classes i can recommend certain classes that u can do which can help with overall toning and cardio fitness.
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Amani: Please do.. I might not be able to find time for all of them but may be squeeze in something in my schedule.. please do share! THanks
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I dont know if ur gym offer the les mills "body training systems" programmes. They're very good and what i teach. Most classes tend to b really good esp if u need motivation but the bts ones r more specific.
U can do spin or general boxercise/cardio kickbox for cardio fitness. A lot of gyms offer these and body conditioning if thats more what ur looking for.
The BTS programmes i teach are:
Bodypump-u use a barbell and have specific tracks to work the whole body. Improves bodyshape within 6 weeks and u'll gain more strength.
Bodycombat- pre choriographed martial arts fitness workout. Great for cardio burn. High energy, high paced.
Bodyattack-Hardest one of them all-high level interval training for maximum fat burn.
RPM-interval training on a bike-similar to spin.
Hope this has been of sum help!
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Gemini, yes classes are great. I try to take at least 2 a week because they don't let you slack off: you kind of have to do whatever they're telling you to do or otherwise you'll look stupid. I would recommend the following types of classes:
Also, you don't have to stay for the whole class. I go during my lunch break at work so I always leave 10 minutes early, do a quick stretch/cooldown and run to the shower before everyone else! (that's a workout in itself)
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thanks a bunch Amani and trillian.. now at least I won't look stupid when I go for gym membership becuase I know exactly what I am looking for.. I appreciate that!
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GG you look great and toned already.:)
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Neera: 
thats why I dun want to lose weight because I look OK but I am not physically fit.. i do get tired easily n so on 
