Gym advice please...

[Virdi]

Need some gym advice please.

For someone like me – Who isn’t very FIT and wants to lose weight (i.e. FAT BURN)….

When I go gym – I usually try to do 45-50 minutes on each machine, i.e. – fast walking on Treadmill – Then cross trainer or Cross Ramp etc..

But I don’t go mad – I usually go at a steady pace – So I can go for longer.

Thing is though – If I want to burn FAT – should I be going at a higher pace and a shorter period? Or do I carry on as I am?

Thanks

 

[Efour]

Not neing a jerk but don't the guys at this gym know this more than the GD section?

 

[Jonny L]

You'll be better of in SA mate

 

[Lysander]

First thing you should do is fix your diet. Eat roughly 1400 calories a day.

Then burn 500 calories off at the gym 3-4 times a week. This way you'll lose 2-3 pounds a week. Then keep going till you reach your desired weight.

End of story.

 

[Fenris]

Surely the best thing would be to ask the guys at the gym? My gym (which I admit I havn't been to in months) would always be happy to give advice on what I should be doing.

Just ask them if they can sort out a session for you that suits what you want to get out of the gym.

 

[sbi5ar]

I would say a faster pace for a shorter period to burn fat then when you are the weight you want start to go for distance....

For weights (i am no expert) but i think you do a few reps with heavy weights to get muscle and then slightly lower weights but with more reps to tone the muscle

 

[Jonny L]

I would say a faster pace for a shorter period to burn fat then when you are the weight you want start to go for distance....

For weights (i am no expert) but i think you do a few reps with heavy weights to get muscle and then slightly lower weights but with more reps to tone the muscle

Thats a bit iffy...

On the weights front, you should do 5 reps and below with heavy weights for strength, and 8 - 12 reps for mass gains. Toning is a misinterpretation of what is actually happening, it is actually gaining definition by losing body fat, lots of weights won't do anything but burn a few more calories and increase stamina.

On the cardio front, just do what feels naturall to you for a little while, then once you feel you have reached a good level of fitness, try throwing in a few sessions of HIIT (google it).

All in all though, diet is the key to fat loss.

Eat often, every 3 hours if possible.
Eat at a defecit.
Eat low GI carbs.
Don't eat carbs too late in the evening (you won't burn them off before bed and they will be stored as fat).
Eat plenty of veg.
Cut out all the ready meals and so on and switch to good ol' home cooking.

Hope this helps.

 

[BennyC]

First thing you should do is fix your diet. Eat roughly 1400 calories a day.

Why are you recommending he eat only 1400 calories a day?
Such a sudden drop from if we asume 2500 will just cause him to struggle to loose weight.

I would recommend addressing your diet as this is key. You can't out-train a bad diet. You do need to create a calorie defecit but not of over 1000 calories!

I would also recommend some H.I.I.T (High Intensity Interval Training) which will burn more fat than steady state cardio. Also some resistance work will help to reduce fat slightly, increase lean mass which speeds the metabolism resulting in more calories being burnt at rest.

 

[MonkieMann]

* SNIP *

* SNIP *

These guys speak the truth.

In short, eat clean meals every 3 hours

But remember, graze all day, don't stuff yourself

 

[Jimbo Mahoney]

First thing you should do is fix your diet. Eat roughly 1400 calories a day.

You don't know whether he is 5' and 9 stone or 7' and 16 stone...

Again, Johnny and Benny have good advice.

I would advise 13 x your weight in lb as your calorie intake to lose weight at a safe rate.

The advice given on diets is good - eat regularly and avoid sugar like the plague. Don't worry about fat so much, but make sure it's unsaturated and ideally plant-based (peanuts for example, rather than sausages!).

As for exercise - do intervals. This is working wonders for me. I never really burnt fat when running at a steady pace for 30 mins, but doing a 5 min warmup then 20 mins of fast-slow-fast-slow is working wonders at melting the fat off.

Also, be patient. You want to be losing 1-2 lb a week and no more (unless you are really big right now). You do the maths on how long it will take to get to where you want...

 

[Mark M]

Do some basic interval training, sprint for 1 minute then jog for 3-5, sprint for 1, jog for 3-5.

And as said above, you wont lose weight without the proper diet

 

[hsp70]

another vote for interval training. I've always been told not to make it easy for myself in the gym so when i'm on the bike, cross trainer etc intervals allows me to always push myself.

I'm trying to lose to weight myself and at the moment i try and maintain a 500cal deficit in my diet and go to the gym for cardio 4-5days a week + 2 days lifting weights at home (although i want to make this 3 days a week at some point).

I'm making progress perhaps not as fast as i would like but it took me 20 years to put on the weight so i'm know it won't be leaving me in a matter of months. I'm hoping as I put on more muscle my body will burn more calories and my rate of fat loss will increase.