can you give me a good gym workout to maximum weight loss?

One of the absolute best exercises you can do is rowing. It is a non-weight bearing exercise that also works out all of the major muscles (some people say it's only legs or only arms, but it works out the arms, legs, core, back, shoulders, etc.) and gives you a great cardio workout, in addition to burning bunches and bunches. If you have a rowing machine it's definitely something you'll want to try. A great interval workout we do at my crew practice is rowing hard for 300 meters on the machine, then rowing very slowly for 30 seconds (for a rest), and then repeat that 10 times, take a couple minutes for a break, and then repeat the whole thing twice more. This lasts around an hour if you are pulling hard.

Another workout we do is we row 2 kilometers, take a 3 minute break, and then repeat that four or five times. This lasts about an hour.

Keep in mind, it can be hard to figure out the correct way to row on the machine without help (doing it wrong can cause injury), so if you can I'd ask a trainer or someone like that for some help.

Spinning on a stationary bike while mixing up the incline and speed gets your heart rate up there and works out your legs in particular. If you can take a spinning class; they are totally awesome for getting in shape and losing weight. High impact aerobics classes and kickboxing classes also. If your gym offers them take them!

Running is, of course, a great way to get some exercise and build up some lean leg muscles. Try taking a nice warmup jog (treadmill or outside doesn't matter) for 10 minutes or so. Then start running and try to go three miles. A way to boost your gain is to try adding some sprinting intervals. After maybe half a mile of running try adding 10 seconds or so of sprinting every 30 seconds to a minute. It will really get your heart-rate up.

Of course, weight lifting is a fantastic way to build muscle, which means it's easier to burn fat. You don't want to stick with just one workout forever though, so here are two good weight lifting workouts that you can use. We use these, or similar ones, frequently during my sports teams practices.

Workout A:

For all of these do them for 6 minutes, with a one minute break every two minutes, before switching to the next exercise. This should last for about 55 minutes.

-Bench Pull (safer then a bench press because you are lying on your stomach pulling up on a weight instead of on your back pressing it up. This means you don't have the chance to drop it on yourself)

-Squat while holding weight

-Leg lifts

-Tri-dips

-Wall sit while holding weight

-Upwards row

-Overhead lunges (you do lunges while holding a medicine ball (I'd recommend 6 or 8 pounds) over your head.

-Bicycle (the ab exercise, not actual bicycling :)

Workout B:

Do each of the exercises for a minute and a half, with a 30 second break in between. After you’ve gone through them all once repeat two more times. This should last about 55 minutes.

-Jumpies (Squats with jumps)

-Pushups

-Squats

-Military Press

-Bicep Curls

-Rhythm Comps

-Burpies

-Downward row (if you can manage pull-ups then do them instead)

-Jumping Jacks

Here's an idea for a week long workout that will really burn calories, build muscle, and get rid of fat:

-Monday: Rowing machine interval workout; 3 mile run (if you can go 3 miles in at least 30 minutes make it four miles) with 10 minute warm-up and 10 minute cooldown

-Tuesday: Stationary bike for 45-60 minutes; Workout A; Jog for the rest of the two hours

-Wednesday: Rowing machine 2 kilometer workout; 3 or 4 mile run w/ warm-up and cooldown

-Thursday: Stationary bike for 45-60 minutes; Workout B; jog for the rest of the two hours

-Friday: Rowing machine interval workout or 2 kilometer workout; 3 or 4 mile run w/ warm-up and cooldown

-Saturday: Pick a cardio machine to work out on for an hour; Workout A

-Sunday: Your choice of rowing, cardio, weight lifting

If you can take a few classes at your gym (again, I’d recommend kickboxing, high impact aerobics, or spinning) then go ahead and take those and just do an hour long weight lifting workout after, or a running workout if your muscles feel too tired. If you don’t want to go to the gym every day a quick workout you can do at home (only 40 minutes) that burns up to 700 calories is the ‘Fat Burning Kickboxing Workout for Dummies’ DVD. It’s relatively cheap and works wonderfully!

Don’t feel worried to take a day or two off instead of going every single day. My crew team works out five or six days a week but we always get at least one day off to recuperate. If you have any injuries then make sure it’s safe to do the weight lifting and rowing machine workouts before you start. Good luck!

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It sounds like you're already taking good steps to being pretty healthy. This is what I do at home, so it doesn't require much equipment.

Sprint on treadmill for 5 minutes

Squats: 20 reps

Jump rope: 10 minutes

Planks: 1 minute intervals/ 5 minutes

Jog for 10 minutes

Sprint for 5 minutes

Repeat twice

Hope it helps!

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