The Best Gym Routines

The most effective gym routine depends on factors personal to you. What kind of exercises you usually engage in and your age, weight and condition all play vital roles in determining how to design a workout plan. Find out what factors to look for in designing your workout regimen.

Consistency

• Before anything else, you must realize that you likely won't see obvious effects immediately after starting a workout plan, regardless of how vigorous the routine. You should typically expect to wait two weeks, with a dedicated five-day-a-week workout schedule (taking day-long breaks at least every three days), before entirely recognizing the effects of your workout. Dedication and adherence to the plan are the keys to success.

  Keep in mind taking breaks keeps your body feeling relaxed enough to lose weight or build muscle. If you work out vigorously every day with no breaks, your body will become static, and once it's used to the effort, your body won't display change.

Building Muscle

• Building muscle is a common goal among gym-goers, and this is best accomplished by a combination of factors. First, get to know the exercises. There may be gym events to teach machines and methods to new members; you can also keep tabs of how others in the gym vary their weight lifting routines. Also helpful are machines that not only illustrate the muscles they work, but describe in simple terms how to operate the machines. Of course, a personal trainer will be able to offer much more understanding than a diagram. If you are a beginner, it is helpful to consult a professional trainer who can recommend workouts tailored to your needs. Keep in mind longer sessions with trainers are costly, but asking questions is part of the gym experience and any trainer will be happy to answer any questions you have--their job is to keep you safe using the equipment.

  Next, you might want to consider consulting a supplement specialist to determine if your workout routine should include muscle building supplements meant to energize and provide nutrients necessary for muscle growth. These are not steroids and are not required to build muscle, but diet is an important factor in building muscle and these supplements sold at GNC, Whole Foods and REI make a good additional source of vitamins and important protein. Depending on age and preexisting medical conditions, certain products should be avoided, so discuss this with the vendor.

Weight Loss

• Weight-loss routines are centered around cardiovascular exercises. These workouts may not feature great amounts of resistance, but they do require the body to move quickly. These kinds of actions raise the metabolic rate and allow fat cells to be burned more quickly rather than broken down and converted into muscle content. Aim for 30 minutes to an hour on a treadmill, elliptical machine or stationary bike. Try to maintain a steady slower pace, work up to a demanding pace, then slow back down.

  Weights are recommended for losing weight, but training with your body weight through pull-ups, sit-ups, push-ups, yoga and Pilates are good additions to a cardiovascular routine.

  Remember that your body becomes accustomed to everyday exercise and therefore the effort can be less effective over time. Counter this by switching your routine often and taking breaks in between successive days of intense workouts.