Newbie help from the pros on a programme please!

[toom]

Hi all,

I know everyone asks the same questions numerous times so forgive mine. I've searched the forums and read a little but prgrammes vary on the individual so much, that I thought it better I ask for some individual help.

I am just starting a weight and cardio programme and would appreciate knowing the best sets to do. If I start with reasons and areas I wish to improve:

I recently had a check at the doctor (yearly job related checkup) and he said my cholestrol was 200 and my heart rate in the upper 80's. I am 24 and an 8/10. He said although both aren't dangerous they are not a good indicator for the future for someone my age and I had to agree.

Therefore I have decided to try and combine a cardio and weight programme so that next year I will come away a lot happier!!

Although not overweight (49kilos), I know my body fat % is too high, so what would you recommend for reducing this and lowering my heart rate/build a stronger heart muscle?

Secondly, I would like to tone up and reduce the fat around my backside and legs and have a more athletic look to them. Could you please suggest a good detailed lower body routine for this? Starting weight, reps and gym exercise etc (I have been doing a few sets at home with 4 kg per side dumb bells) for my legs which I am coping with ok, but want to start at the gym this week. I've also been trying to learn how to skip as I've been told this is a great cardio and leg fat burning exercise!

I have tried a couple of times in the recent past to get into exercise but will always be a 'have to' type rather than a 'want to' type.

I have the next 3 weeks off work and then can do 3-4 times a week if this helps.

I really appreciate any clear routine advice you can give, but would ask that you use full names for exercises etc as I'm not in the know as regards fitness and what to do or what things are called!

Many thanks in advance,

T.

[Hawkwind]

First...kudos to you for heeding your doctor's warning. Combing weight training and cardio along with a clean diet is the best way to reduce your weight and bring your cholesterol back in check.

Cardio...any cardio is better than no cardio. And since you want to bring your cholesterol down you may want to consider fitness walking, meaning taking a 20 minute or so walk 4-5 days a week, as well as the skipping, sprints and/or training using a treadmill and elliptical.

Have you trained in a gym before?

As for just training the lower body to 'spot reduce'. It really won't work that way.

Since you are joining a gym I would first suggest that you talk with the gym staff. Many gyms will or do offer help to new members. Showing you how to use the machines and free weights correctly as well as having basic charts for weight training on hand that you can use.

If that is not an option at your gym let me know and we can come up with a basic three day split that will help you get started.