Strength Training/Fitness

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Question
Dear mr Gunn,

I am a 21 year old College student and I haven't practised any sports in years.
About a month ago I started going to the gym to get in shape. In the gym I go to there is no personal coaching or anything. So for the past month I have been just following some routines I found online, but I have the idea I'm not doing the right thing.

What I want to achieve:
-train cardio (I would like to take part in a run in the end of april = 16 km/10 miles)
-increase muscles (chest, arms, legs, shoulders, ...)

I will probably have to change my eating habits also, but i guess that depends from person to person. I am able to go to the gym 5 days a week (sun-thu) but I think it is best I go 3 times a week (sun tue thur).
I am 1m84/ +- 6ft and I weigh 69 kilograms/ 10st 12.1 Ibs

Im looking forward to your reply!

Will

Answer
I recommend a whole body workout 3 days a week and include exercises like bench or incline press, lat pull or bent rows, military press, arm curls, tricep extensions, leg press, squat, leg curls, calf raises, and hyperextensions. 2-3 sets of 10-12 reps, with 1-2 mins rest between sets. In addition add core exercises such as various plank positions. For your cardio I would start jogging 4-5 days a week gradually increasing my time and distance until I could run 10 miles if that is your goal. Add about 10% week in distance until you reach your goal.

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Joe Gunn

Expertise

Master's Degree with majors in Exercise Science and Psychology. Teach college courses in weight training, jogging/fitness, and wellness. Expertise include strength training, long distance running, sprinting, general fitness, weight loss, and nutritional education.

Experience

Over 30 years as a personal trainer of athletes as well as average individuals.

Organizations
Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.

Education/Credentials
M.S with majors in exercise science and psychology

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