Gym routine advice
Discussion
Hi chaps,
Me and the mrs have recently started going to the gym, only been twice so far but we both really enjoy it.
Now here are the details on me, 23 year old smoker, 16 stone, 6ft, not fat by any means but certainly have a few extra pounds which I want to get rid of.
I am not massively bothered about being "fit" as such, the main reason I am going is to loose the extra pounds, if I get fit in the process, great.
We are doing 1 hour sessions 4 days a week (Mon-Thur) with the occasional Sunday.
What sort of things should I be doing at the gym? Cycling machine any good? I spent most of my time on that for the last two nights and quite enjoy it and really worked up a sweat doing it.
Me and the mrs have recently started going to the gym, only been twice so far but we both really enjoy it.
Now here are the details on me, 23 year old smoker, 16 stone, 6ft, not fat by any means but certainly have a few extra pounds which I want to get rid of.
I am not massively bothered about being "fit" as such, the main reason I am going is to loose the extra pounds, if I get fit in the process, great.
We are doing 1 hour sessions 4 days a week (Mon-Thur) with the occasional Sunday.
What sort of things should I be doing at the gym? Cycling machine any good? I spent most of my time on that for the last two nights and quite enjoy it and really worked up a sweat doing it.
You know, when it comes down to it, it's pretty obvious. If you're in the gym's bar, it's bad, if you're sweating like a pig on a machine, it's good. Oh, if you're naked and sweating like a pig on a machine, expect to be thrown out.
Try 20 minutes on each machine, play with the settings so it's always a bit of a challenge. You can make it as tricky as you want. Try adding 10 to something whether it's 10 reps or 10 minutes or 10kg. I just made that up, it's that simple.
I just pedal like a b
d for 60 minutes while reading a book. Works for me. Someone with a PhD in sports science will tell me that if I concentrated on the exercise, I'd get more out of it. If I concentrated on the dull act of the wheels going round, I'd do it for about 60 seconds then go and eat a pie. You're not talking about optimising your physical fitness for a world class competition; it's just you wanting to lose weight. 
Try 20 minutes on each machine, play with the settings so it's always a bit of a challenge. You can make it as tricky as you want. Try adding 10 to something whether it's 10 reps or 10 minutes or 10kg. I just made that up, it's that simple.
I just pedal like a b
d for 60 minutes while reading a book. Works for me. Someone with a PhD in sports science will tell me that if I concentrated on the exercise, I'd get more out of it. If I concentrated on the dull act of the wheels going round, I'd do it for about 60 seconds then go and eat a pie. You're not talking about optimising your physical fitness for a world class competition; it's just you wanting to lose weight. Edited by ShadownINja on Wednesday 29th September 17:25
Curious. A theory or research findings? Would 20 mins cardio followed by weights lose less weight? What about 20 mins cardio followed by 20 mins cardio? I wonder if it's just about getting the body into the "zone" that's often talked about.
Edited by ShadownINja on Wednesday 29th September 17:49
Cardio after weights (no shake in between) is a great way to burn fat. Think it basically comes down to the weights routine depleting glycogen stores meaning the cardio needs something else to fuel the workout - fat.
Add in the knowledge that more lean mass means more kcals burnt per day (BMR goes up) and it's a good way to lose fat
Lastly, remember that you really want to have a good diet alongside the exercise. You'll lose more lb's via the kitchen than you will via cardio.
Add in the knowledge that more lean mass means more kcals burnt per day (BMR goes up) and it's a good way to lose fat
Lastly, remember that you really want to have a good diet alongside the exercise. You'll lose more lb's via the kitchen than you will via cardio.
Edited by Morba on Wednesday 29th September 19:14
ShadownINja said:
Curious. A theory or research findings? Would 20 mins cardio followed by weights lose less weight? What about 20 mins cardio followed by 20 mins cardio? I wonder if it's just about getting the body into the "zone" that's often talked about.
My main issue with doing cardio before weights is that being tired while lifting can be more hazardous for you than being tired while on a bike / rower / x trainer. Edited by ShadownINja on Wednesday 29th September 17:49
If you are lifting properly, you want to use your own decent fuel for the best results. Relying on the body converting fat to energy (at a basic level) is not good when you are 7 reps into a set of squats or bench
Shinobi said:
Heard a theory recently that doing a weights workout followed by 20 mins of cardio is very good for losing weight. Not tried it myself though I usually do it the other way round not sure why.
Thats exactly what I do and it's worked amazingly well for me (see my thread).I can't recall all of the science behind it, it's been a while since I read up but it was recommended and it seems logical since weights in my view should be done before CV.
Morba said:
ShadownINja said:
Curious. A theory or research findings? Would 20 mins cardio followed by weights lose less weight? What about 20 mins cardio followed by 20 mins cardio? I wonder if it's just about getting the body into the "zone" that's often talked about.
My main issue with doing cardio before weights is that being tired while lifting can be more hazardous for you than being tired while on a bike / rower / x trainer. Edited by ShadownINja on Wednesday 29th September 17:49
If you are lifting properly, you want to use your own decent fuel for the best results. Relying on the body converting fat to energy (at a basic level) is not good when you are 7 reps into a set of squats or bench
I think it's just a bad idea to do a maximum lift when you are already tired, sounds like an injury waiting to happen.
Something else for you: we all work differently based on our own bodies and current circumstances.
What 1 person says is the best thing might be the worst thing for someone else.
Be safe and enjoy yourself whatever you do, as just doing something is better than nothing and if you enjoy it you are more likely to keep at it
What 1 person says is the best thing might be the worst thing for someone else.
Be safe and enjoy yourself whatever you do, as just doing something is better than nothing and if you enjoy it you are more likely to keep at it
Ordinary_Chap said:
Morba said:
ShadownINja said:
Curious. A theory or research findings? Would 20 mins cardio followed by weights lose less weight? What about 20 mins cardio followed by 20 mins cardio? I wonder if it's just about getting the body into the "zone" that's often talked about.
My main issue with doing cardio before weights is that being tired while lifting can be more hazardous for you than being tired while on a bike / rower / x trainer. Edited by ShadownINja on Wednesday 29th September 17:49
If you are lifting properly, you want to use your own decent fuel for the best results. Relying on the body converting fat to energy (at a basic level) is not good when you are 7 reps into a set of squats or bench
I think it's just a bad idea to do a maximum lift when you are already tired, sounds like an injury waiting to happen.
Edited by ShadownINja on Wednesday 29th September 20:05
ShadownINja said:
Ordinary_Chap said:
Morba said:
ShadownINja said:
Curious. A theory or research findings? Would 20 mins cardio followed by weights lose less weight? What about 20 mins cardio followed by 20 mins cardio? I wonder if it's just about getting the body into the "zone" that's often talked about.
My main issue with doing cardio before weights is that being tired while lifting can be more hazardous for you than being tired while on a bike / rower / x trainer. Edited by ShadownINja on Wednesday 29th September 17:49
If you are lifting properly, you want to use your own decent fuel for the best results. Relying on the body converting fat to energy (at a basic level) is not good when you are 7 reps into a set of squats or bench
I think it's just a bad idea to do a maximum lift when you are already tired, sounds like an injury waiting to happen.
http://www.promusclemag.com/training/applies-to-al...
First off, quit smoking - that will make the whole experience seem like a 'new start', thus making you keep it up.
Second I would concentrate on an actual plan, rather than just going to the gym to work up a sweat, whilst this is obviously good if you never go, no clear focus on what your aiming for often has a detrimental effect and 3 months down the line you have quit the membership.
I would definetely plan something. My personal favourite is the rowing machine, whilst at first these seem awful and almost impossible after the 1000m mark, you can actually easily measure how well your doing.
www.bodybuilding.com
^^ Really helps out on the 'Losing fat' page.
If you want a little help maybe starting up a little program of some sort to see how you get on, if your that interested, just let me know.
Second I would concentrate on an actual plan, rather than just going to the gym to work up a sweat, whilst this is obviously good if you never go, no clear focus on what your aiming for often has a detrimental effect and 3 months down the line you have quit the membership.
I would definetely plan something. My personal favourite is the rowing machine, whilst at first these seem awful and almost impossible after the 1000m mark, you can actually easily measure how well your doing.
www.bodybuilding.com
^^ Really helps out on the 'Losing fat' page.
If you want a little help maybe starting up a little program of some sort to see how you get on, if your that interested, just let me know.
Simple really. Work hard, eat less, and the weight will come off. It really doesn't need to be any more complicated.
I'd probably recommend doing half weights then half cardio, as the weights help build muscle which will in turn help your metabolism and help you lose more weight, and then the cardio after to really blitz the calories. It will also give you some variety.
When you get in to it, it really doesn't need to be any more complicated than that. Someone suggested your routine was aimless; I disagree - you know what your aim is, to lose weight, so the above is really just as good a way as any to do that.
Keep it varied, and be consistent and you'll stay interested, at least for a while, and you'll succeed in your goal.
Good luck staying interested. After a few years of going, I got pretty bored with the whole thing really and gave up. I now work out in the house, and go for a walk each day, and it costs me nothing, and I don't have to go out of my way to do it. I didn't really get bored with the gym per se, just the ritual of going out my way to go somewhere else, get changed, do my stuff, get showered, and go home. Used to take a big chunk out of my day when I really didn't have the time.
Good luck.
I'd probably recommend doing half weights then half cardio, as the weights help build muscle which will in turn help your metabolism and help you lose more weight, and then the cardio after to really blitz the calories. It will also give you some variety.
When you get in to it, it really doesn't need to be any more complicated than that. Someone suggested your routine was aimless; I disagree - you know what your aim is, to lose weight, so the above is really just as good a way as any to do that.
Keep it varied, and be consistent and you'll stay interested, at least for a while, and you'll succeed in your goal.
Good luck staying interested. After a few years of going, I got pretty bored with the whole thing really and gave up. I now work out in the house, and go for a walk each day, and it costs me nothing, and I don't have to go out of my way to do it. I didn't really get bored with the gym per se, just the ritual of going out my way to go somewhere else, get changed, do my stuff, get showered, and go home. Used to take a big chunk out of my day when I really didn't have the time.
Good luck.
pbirkett said:
Good luck staying interested. After a few years of going, I got pretty bored with the whole thing really and gave up. I now work out in the house, and go for a walk each day, and it costs me nothing, and I don't have to go out of my way to do it. I didn't really get bored with the gym per se, just the ritual of going out my way to go somewhere else, get changed, do my stuff, get showered, and go home. Used to take a big chunk out of my day when I really didn't have the time.
Yep. Rather work out at home. Although I notice those Body XYZ classes have a lot of totty in them, so perhaps I should get out of the house more. 
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