I just joined my local Planet Fitness two weeks ago. This isn’t my first gym membership, but it has been YEARS since I have been to the gym.
I started off just doing my own thing, mostly doing the 30 minute circuit. At planet fitness, this is a designated area with a sort of traffic light, with a red light and a green light. There are 20 stations. The odd number stations are for doing different steps, and the even stations are weight machines. When the green light is on, you either do different types of “step up” activities, or you do 12 reps on the weights. The light turns red, and you move to the next station (but don’t forget to clean the machine between). You complete the whole circuit in 30 minutes. It was a great full body workout.
Fast forward a week to when I met with the trainer. (If you haven’t heard, Planet Fitness offers free unlimited personal training; although, truth be told I didn’t find it very “personal”) I wrote down my goals:
- Lose weight
- Maintain muscle while losing weight
- Build core strength to help reduce lower back pain
- WIN WEIGHT LOSS COMPETITION!
Since the weight loss competition I am currently involved in ends May 13, we are working short term to try to meet all of my goals with a focus on #4. So, the key to meeting this is to not BUILD any muscle. I don’t want to lose any, but if I put on too much muscle, it may lower my chances of losing the highest % of weight. I’ll focus on building after I win 😉
The program the trainer designed for me is based on spending 4 days at the gym. Day 1, I do PF360, which is using the core training room and doing a circuit. There are 6 exercises I do for 30 seconds, with a rest period of 15 seconds in between. I do 4 rounds of the circuit. This workout makes me SWEAT! I downloaded an app on my phone called HIIT interval training so that I don’t have to keep an eye on a watch. It blows a whistle and vibrates when I need to start and stop each rep. I was able to set the length of each interval, the rest time, and the number of repetitions. It has worked out really great so far! After PF360, I am supposed to move on to abs. I haven’t done that yet because I need to sign up for the “abs” session with the trainer for him to show me the exercises that involves. ::eye roll:: When that is finished, I do 30 minutes of cardio, aiming to keep my heart rate between 116 and 160.
Day 2 is 45 minutes to 1 hour of cardio, again trying to keep my heart rate between 116 and 160. Day 3 is a repeat of Day 1, and Day 4 for is a repeat of Day 2. I love that all of the cardio machines have sensors that you can monitor your heart rate. I don’t like holding on to the sensors constantly, so I just check every 5 minutes or so to make sure I am within my goal heart rate range. I would really love to get the Fitbit ChargeHR, which monitors heart rate among other things, but right now that just isn’t in the budget.
So, that is my current regimen when I go to the gym. This week the scale seems to barely be budging, but I am hoping to see the numbers pick up soon. It isn’t all about the competition though; when I get done working out I feel great!
If you have ever considered going to the gym, I encourage you to try it out! It takes a lot of motivation for me to get there, but once I start working out, it is all worth it!