Cross Training Questions - Can anyone give me a fitness plan to follow plz?

Can anyone give me a fitness plan to follow plz?

I have just joined a gym but dont know exactly how much to do and stuff. I am on a diet too , i want to loose 4 or 5 stone and tone up too. It has all the basic equipment, treadmill, cross trainer, rowing machine, upright bike, sitty back bike (dont know its proper name lol!) Stepper, Then various weight machines and free weights and a sit up frame thingy. I wanna go 3-4 times a week and maybe go to a class too. Thanks Darlingxxxx

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Read this book: One Body, One Life: 6 weeks to the new you It has ctraining plans, diet ideas, recipes, nutrition information, ect. The best book!
As a beginner to the gym, you probaby want to start with lots of cardio and just a bit of weights, to get used to it. There are lots of aerobic machines, but you should stick to the ones youi actually enjoy, otherwise you'll find yourself slacking off! Do 20 minutes on the machines you enjoy. Change the machine each time you go to the gym for variety. For sit ups do something like 3 lots of 15-20. Finally, finish with weights. Depending on the parts of your body you want to tone there are lots of routines. The best are flyes (laying on bench with weights in each hand, held up in front of you, lowered to your side then back up again), bicep curls with light weights to tone your arms, and squats on the squat machine (if you have one). Once you get started, if you want a more detailed plan feel free to email me.
Your gym instructor would give the bestg advice. As a pharmacist, I would recommend that you don't cut down eating , just be more careful of what you eat. Have a variety of food. For a schedule, I would start with weights, as you are female I would say start with dumbells of about 3kg each hand and add a kg each week. Do 1.5minute reps. Then work on your stomach, shoulders. If you do any weights, don't do treadmill that day. Use the rowing machine.That should help with toning. For more intensive work out, start of with treadmill, then both bikes, each for about 5-10mins. Move onto sit ups, press ups, squats and always make sure to warm up properly with stretches and warm down at the end by shaking it off and walking fast. This worked for me with a normal diet and I lost 1stone in 1month.
I take my hat off to you, 'cos I hate going to the gym. I sent away for Callanetics for Beginners and Callanetics 10 years younger in 10 hours, I got them off Amazon.com the USA website. They are great, sort of yoga, ballet that kind of stuff and boy do they work!! I am thinking of starting them again once I feel mentally up for it.
You could try full body workout/circuit training workout. Pick an exercise for your major muscle groups. Run threw the circuit a fews times. The next workout try different exercises for those muscle groups and so on. For example legs-squats,lunges,deadlifts,body squats back- pull ups or jumping pull ups,rows chest-bench press, push ups shoulders, shoulders presses, shrugs arms-dips , curls abs/core work I do run threw the circuit for 30-45 minutes. Play around with the number of reps and weight that you do. Running will burn the most calories. Start off slow and just build up your time and distance. Nutrition 1. Fat At every meal, you must eat an adequate amount of good fats. Good fats include Omega-3 EPA/DHA concentrates and monounsaturated fats like extra virgin olive oil, almonds, and natural peanut butter. Bad fats include trans fatty acids found in partially hydrogenated vegetable oils and Arachidonic Acid (AA) found in fatty red meats and egg yolks. 2. Protein To keep your insulin levels in the Zone at every meal, you must always consume adequate amounts of low-fat protein (about the size of the palm of your hand or about 3 ounces for most females and 4 ounces for most males). A typical snack contains 1 ounce of protein for both women and men. The best protein sources are skinless chicken, fish, turkey, lean cuts of meat, low-fat dairy products, egg whites, protein powder and soy meat substitutes. 3. Carbohydrates In addition to good fats and protein, you must also eat carbohydrates at every meal and snack. However, not all carbohydrates have the same effect on insulin levels. Starches (like pasta, potatoes and bread), grains and rice elevate insulin levels too much, whereas, most vegetables and fruits do not spike insulin levels (a few exceptions are corn, peas, bananas and dried fruits). While this doesn’t mean you have to completely eliminate starches, grains and rice from your diet, you must eat much smaller quantities of them compared to your intake of vegetables and fruits. It’s as easy as 1, 2, 3. The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates. Meals for Females At each meal consume approximately: 10 grams of fat 20 grams of protein (2x the fat grams) 30 grams of carbohydrate (3x the fat grams) Snacks for Females At each snack consume approximately: 3 grams of fat 6 grams of protein (2x the fat grams) 9 grams of carbohydrate (3x the fat grams) Meals for Males At each meal consume approximately: 15 grams of fat 30 grams of protein (2x the fat grams) 45 grams of carbohydrate (3x the fat grams) Snacks for Males At each snack consume approximately: 3 grams of fat 6 grams of protein (2x the fat grams) 9 grams of carbohydrate (3x the fat grams) The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time. Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success. Timing Eat a Zone meal or snack within one hour after waking. To keep your insulin levels in the Zone so you are burning stored fat instead of accumulating it, eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack (including one at bedtime), whether you are hungry or not. Liquid Drink eight 8-ounce glasses of water a day.
Heres all in couple of words, eat healthily, exercise alteast 2 hrs a day n dont drink!try not smoke eitha but that prob b hard lol but good luck xxx