What are the best gym workout routines for weight loss/ muscle gain?

First of all, your description of yourself and your goals are scarily like mine. The first exercise you can do I will call Exercise 1. I suggest you start off doing interval training on a treadmill or a bike.

That's where you jog at about 40% of your maximum for about a minute and then sprint at 80-90% for a minute. I do this for a total of 20 minutes, with the last sprint at 100%. By the end of this, you should be feeling completely shattered, almost on the verge of throwing up.

This is very effective at burning fat quickly over a period of hours. You will also increase your running/cycling speed. Exercise 2 is basically low intensity cardio work.

If there is a X-Trainer machine or Arc Trainer machine in your gym, then these are perfect. It takes a bit of trial and error to work out which level to work at, but you should be able to go at a constant speed for about an hour. However, you should still feel a burn.

This is not as effective as interval training, but still burns calories at a fast rate. In addition to both of these exercises you can do weight training. If you do super-sets, then you will keep your heart rate up and exercise effectively.

Super-sets are when you do of 12 repetitions on one exercise, and then move onto another immediately CONCENTRATING ON THE SAME MUSCLE GROUP. You then move instantly back to the first exercise and continue from there. I suggest you do 3 sets of each exercise.

If you are planning to go to the gym 5-7 days a week, I would alternate the days. Have days 1, 3, 5 (+7) doing Exercise 1, and days 2, 4 (+6) on Exercise 2. You can do weight training every day if you want.

As I don't know how much fat you have on you, I can't really say how long it will be till you reach your weight target. However, as a general idea, I would say 1-2 months regular cardio work will be about right for you. Just remember that weight training and muscle building will cause you to gain weight anyway.

Just as a side note, boxing is a fantastic way to burn fat and build muscle. It's also a lot of fun, and you don't actually need to fight anyone. Also, it may sound a little weird, but skipping is good as well.

But it takes practice for it to be effective. Hope I helped. I have to be honest, I am very confident with this answer, ;).

If you like yoga and you need to lose weight forget about the boring monotony of jogging, running on a treadmill or riding a stationary bike. You can follow this method that teaches a good and effective method you can use to lose weight with yoga. Here is the link http://yogafitness.toptips.org.

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