How long at the gym?

[Original Poster]

Chaps,

After a recent signup at the gym for me and the mrs I would like need some advice on my routine.

I weigh 17 stone and wear 38" jeans, ideally I'd like to get down to somewhere between 15 and 16 stone.

A massive part of this is I want to keep it fun, If I start no longer enjoying the gym, I will stop going, which I don't want to do.

Now I enjoy the following -

Cycling machine
Rowing machine
Crosstrainer

I hate the treadmill so will avoid this at all costs, I am also not a fan of the weights although will probably move onto these when I get down to my target weight.

The weight I want to loose is in my stomach, tits and hips if that makes a difference?

Any advice on a routine that involves the equipment I enjoy?

Currently I am doing the following -

Cycling machine - 20 minutes

Rowing machine - 1 mile

Cross trainer - max of 2-3 minutes (fk it's hard!)

Cycling machine - 10-15 minutes



How can I change that to get the most out of my workout and to reach my targets?

Thanks in advance

[fadeaway]

Original Poster said:

Chaps,

After a recent signup at the gym for me and the mrs I would like need some advice on my routine.

I weigh 17 stone and wear 38" jeans, ideally I'd like to get down to somewhere between 15 and 16 stone.

A massive part of this is I want to keep it fun, If I start no longer enjoying the gym, I will stop going, which I don't want to do.

Now I enjoy the following -

Cycling machine
Rowing machine
Crosstrainer

I hate the treadmill so will avoid this at all costs, I am also not a fan of the weights although will probably move onto these when I get down to my target weight.

The weight I want to loose is in my stomach, tits and hips if that makes a difference?

Any advice on a routine that involves the equipment I enjoy?

Currently I am doing the following -

Cycling machine - 20 minutes

Rowing machine - 1 mile

Cross trainer - max of 2-3 minutes (fk it's hard!)

Cycling machine - 10-15 minutes



How can I change that to get the most out of my workout and to reach my targets?

Thanks in advance

Am sure you'll get lots of very good advice from all of the gym types soon.

One thing I'd add is that going often, rather than necessarily doing a massive workout when they are there, is better for weight loss and keeping the weight off afterwards. So don't do too so much that it's taking too much time out of your day or means you get fed up and give up.


edited to add - welcome done for starting this - and good luck! It's well worth it, and very rewarding when you reach your target weight

Edited by fadeaway on Wednesday 6th October 11:20

[Muzzer]

Original Poster said:

Currently I am doing the following -

Cycling machine - 20 minutes

Rowing machine - 1 mile

Cross trainer - max of 2-3 minutes (fk it's hard!)

Cycling machine - 10-15 minutes

I lost 3 stone at the gym when I first started going and never had an exercise 'program' in my life.

I've always just done an hour's worth of honest exercise that's got my heart rate going, but hasn't killed me.

TBH, you could be doing 20 minutes of slow cycling and a mile on the rower at walking speed so it's hard to quantify it in time.

My 2p's worth would be:

Cycling machine - 20 minutes This needs to be at a good pace to warm up and get the blood flowing

Rowing machine - 1 mile. I'd up this to 2000m. Good pace, start with a target of under 9 mins. Your ultimate goal is under 8 mins.

Cross trainer - max of 2-3 minutes (fk it's hard!)
2-3 mins is fairly pointless IMO. Either move the intensity down, adjust your technique with a trainer or concentrate on another machine until your fitness builds.

Cycling machine - 10-15 minutes. I'd up this to 20 mins. Again, this needs to be at a decent pace, winding down towards the end as a warm down.

I know you've said you hate the treadmill, is this due to boredom or because you fear you can't get exercise out of it? Start small with fast walking or a jog. It could be used as a warm up or warm down for your legs.

One other thing. Stretch properly before and after your training sessions. I f*cked my legs not doing this enough. It's important, even when you start out

HTH

ETA - Based on the above workout, I reckon you should be doing 2 sessions a week at the outset. 3 if you're feeling good.

With the right diet, the weight will come off.

Edited by Muzzer on Wednesday 6th October 11:18

[Original Poster]

Thanks for the advice so far guys,

Just to confirm I go a minimum of 4 times a week with the occasional 5 days thrown in.

With regards to the treadmill, I find it very boring to be honest, I just don't enjoy it like I do the cycling machine/rowing machine!

[Original Poster]

Also just to add, when I do the cycling machine, I do it on level 8. Should I up it slightly?

[Muzzer]

Original Poster said:

Thanks for the advice so far guys,

Just to confirm I go a minimum of 4 times a week with the occasional 5 days thrown in.

With regards to the treadmill, I find it very boring to be honest, I just don't enjoy it like I do the cycling machine/rowing machine!

Everyone's different but rather than going 4-5 times a week, I preferred to focus a decent workout into 2 or 3 training sessions a week.

It then gives the body a chance to rest and prevents monotony (going minimum every other day to the gym soon loses it's novelty)

[LordGrover]

A lot of cardio there - are you considering weights/resistance machines?

[Original Poster]

LordGrover said:

A lot of cardio there - are you considering weights/resistance machines?

I'd rather stick with the cardio at the moment to be honest, quite frankly my fitness is appalling so I would like to increase that as well although getting "fit" is more of a bonus that comes with weight loss, to me anyway.

[monthefish]

Muzzer said:

Everyone's different

Best comment on the thread so far. Listen to advice from those (apprently) in the know, but take all advice with a pinch of salt, and do what works for you.

OP (literally!) - I would suggest you do what you enjoy doing, as that is one of the most important parts; too many people decide to join a gym, stick with it (religously) for 3 weeks, see no results, and then declare it 'a waste of time'. You need to be in it for the long haul for it to work.

Your workout as is sounds fine to start with. Just up the intensity on days you feel good (and don't be too hard on yourself on days you can't).

Personally, I spend 1.5 - 2 hours in the gym, 2-3 times per week, although I have different goals to yourself.

[Morba]

Agree that you need to do what you enjoy. Otherwise you will stop or not put enough effort in.

Whats your diet like? If your diet is crap then the cardio wont be as effective as it should be.

Also, dont shy away from the weights. With just a barbell I could have you dripping in sweat, more so than when you are on the bike and yes, you will burn a shed load of kcals (both during and after (you burn more kcals recovering from a weights session than you do a cardio session btw))

Being fit is great, but remember there are different types of fitness. Something that you might benefit from would be explosive exercises like powercleans or light jump squats. There are lots of plyometric exercises / routines that you could do that will have you gasping for air and leave your heart beating like its gonna explode

[Original Poster]

^^Great thanks for the advice, I am glad that I can increase/decrease the intensity dependent on how I am feeling, not so stuck in stone if you like.

Thanks!

[dirty boy]

Original Poster said:

^^Great thanks for the advice, I am glad that I can increase/decrease the intensity dependent on how I am feeling, not so stuck in stone if you like.

Thanks!

Don't forget to change your diet!

Maybe not all at once, but start cutting down a bit.

What you're doing sounds good enough though, maybe just up it when you can.


I lost 2 stone in 3 months by doing 3 gym sessions (45 mins ) and 2 swimming a week.

[Firefoot]

You may find some interval training will add variety and stop you getting bored.

I usually run for 15 to 20 mins at a steady pace, but found I was getting really bored and stopped using the treadmill. I had a personal training session last week and the trainer made me alternate between 1 min walk and 2 mins sprint. After doing that for 10 mins I was definitely feeling as though I'd worked and it didn't feel like I had been on the machine for any time at all.

This same principle also works on the bike.

[TedMaul]

As a slight aside and apologies if already mentioned, get yourself an ipod and get some of your fave high tempo tunes and the time flies by and seems less chore like. Monday the treadmill cut out after 30 mins and I'd barely noticed the time go, tho I was covered in sweat!

I find (as I know other do too) gym time becomes less work and more 'me time' and I really look forward to it, even tho i'm still a fat f__er and its hard work

[cheadle hulme]

Your workout is great for getting fitter, just make sure you keep upping the intensity as you get fitter.

In terms of weight loss, you won't be burning that much. If we assume 500 additional cals per session, then thats 3500 per fortnight. ie 1 pound of fat every 2 weeks. You'll lose 2 stone in a year.

Look to cut any crap out of your diet and keep the odd treat for weekends. Losing weight is 80% diet/ 20% exercise.

[Original Poster]

OK thanks guys,

To be honest my diet isn;t "too" bad in a sense that it could be much worse.

A typical week is pasta and sauce for lunch, not very much in terms of content.

Dinner can be a variety of things, some more healthy than others, I always have some find of meet, often chicken.

I drink either on a Friday or Saturday night as well, with maybe a kebab thrown in at the end...

[Morba]

Drink (and the kebab) is bad.
Also, no breakfast?
snacks during the day?

[LordGrover]

Original Poster said:

OK thanks guys,

To be honest my diet isn;t "too" bad in a sense that it could be much worse.

A typical week is pasta and sauce for lunch, not very much in terms of content.

Dinner can be a variety of things, some more healthy than others, I always have some find of meet, often chicken.

I drink either on a Friday or Saturday night as well, with maybe a kebab thrown in at the end...

Using cheadle hulme's fag-pack figures the beers and kebab will easily exceed all the work you've done in the week. Beer's about 180 kcals a pint and a good kebab easily 2,000. If you really want to retain that part of your lifestyle you'll have to look hard elsewhere to make up for it, either more exercise or fewer kcals during the week.

[Big E 118]

cheadle hulme said:

Your workout is great for getting fitter, just make sure you keep upping the intensity as you get fitter.

This ^^ Your body will get used to your workout suprisingly quickly. Next time you go on the bike etc record the distance you have done in your 15 mins. Every time you go you should target yourself to do that distance in a better time, it doesn't matter if it's a second or 20 seconds better, as long at it is better every time!

Do that distance for 6 weeks with your time getting better then up the distance by 1km or so and start again.

Diet wise eat smaller (healthy) meals more frequently (up to 6 a day), it speeds up your metabolism so that burns more calories even while you're sleeping!

Good luck!

[Original Poster]

Morba said:

Drink (and the kebab) is bad.
Also, no breakfast?
snacks during the day?

No I don't have breakfast, never have. I have absolutely no appetite in the morning at all and rarely have snacks, I'd say 1 snack a week which is either a pack of crisps or a chocolate bar.

I think I can easily kick the kebab but I do want to carry on drinking on a Friday night, I only drink vodka red bull, is that massively bad? I'd imagine the red bull is?