Weight loss at the gym!

Hi everyone,

I'm 150lb wanting to go loose initially 10lb, Ive joined the gym and have changed my diet.

Do you have any advise what I can do at the gym for efficient weight loss?

Also what do you do to warm up/cool down?

Thanks in advance!

Replies

  • jemhh
    jemhh Posts: 14,262 Member
    Weight loss comes down to eating fewer calories than you burn. It is most efficient to refrain from eating a 250 calorie snack than to attempt to burn 250 more calories at the gym. In addition, it is good to separate the idea of weight loss and exercise. In other words, exercise to improve your health and fitness level rather than to lose weight. I suggest finding one or more types of exercise that you enjoy. That may be walking or rowing or lifting weights or yoga or bouldering or any of a hundred other activities.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    You will probably get a lot of different opinions on this subject but my mine is:
    • Weight loss is primarily a diet thing. Eat less cals than you consume and you will lose weight.
    • Some people like to add in a lot of activity, especially gym cardio work, to increase the cals out side of that equation but my experience is cardio just makes me more hungry. I find it ineffective for weight loss (although, it has massive benefits for health).
    • When losing weight I would recommend strength work - specifically a progressively harder weights based work out.

    This will not increase weight loss significantly but will ensure that the weight lost is predominantly fat rather than both fat and muscle. Retaining muscle is important to your long term health.

    My gyms sessions are typically:
    • 3-5 mins on rower or cycle as a warm up.
    • 45 mins to 1 hour 15mins of strength work with weights.
    • Cool down is 10 mins stretching out.
  • ndj1979
    ndj1979 Posts: 29,139 Member
    You will probably get a lot of different opinions on this subject but my mine is:
    • Weight loss is primarily a diet thing. Eat less cals than you consume and you will lose weight.
    • Some people like to add in a lot of activity, especially gym cardio work, to increase the cals out side of that equation but my experience is cardio just makes me more hungry. I find it ineffective for weight loss (although, it has massive benefits for health).
    • When losing weight I would recommend strength work - specifically a progressively harder weights based work out.

    This will not increase weight loss significantly but will ensure that the weight lost is predominantly fat rather than both fat and muscle. Retaining muscle is important to your long term health.

    My gyms sessions are typically:
    • 3-5 mins on rower or cycle as a warm up.
    • 45 mins to 1 hour 15mins of strength work with weights.
    • Cool down is 10 mins stretching out.

    this..

    i would add that if you want to lift you really need a structured program like strong lifts, all pro beginner, etc...
  • beckym215
    beckym215 Posts: 5 Member
    I have really fallen in love with high intensity interval training and circuit workouts. They're quick and get your heart rate up, but also incorporate strength training. Yes, losing weight is primarily a diet thing (you can't outrun a bad diet!) but if you're not toning while you lose, some people get a little soft and saggy (for lack of a better word). I've had better results in weight loss and in getting stronger and more fit with intervals, than I have in 20 years of running (but I still run bc I love it). You can do a quick 5 minute warm up on the treadmill or elliptical and then you can google circuits to do. Most only take 20-30 minutes. The key is to keep moving and use good form. If you want some ideas, I'm happy to send you some of the ones I do. I also do a day a week of actual heavy lifting and one long run, but most of my workouts are HIIT and I'm in the best shape of my life! Everyone is different, of course, so choose what works for you.
  • drwilseyjr
    drwilseyjr Posts: 225 Member
    Weight loss happens in the kitchen. Strength and endurance happens at the gym.
  • cwolfman13
    cwolfman13 Posts: 41,879 Member
    Your weight loss is going to be largely attributable to your diet. Regular exercise has the added benefit of increasing your calorie expenditure...but ultimately it still comes down to your diet. Regular exercise is great for your health and fitness.

    Look at it this way...if exercise was for losing weight then why would people like me who don't need to lose weight exercise on the regular?
  • 11Templars
    11Templars Posts: 444 Member
    Hi Alex,

    There's already some great advice being offered here. If I may just add my own 2 cents it would be this:

    All things being equal, losing weight is a fairly simple equation. Calories in, Calories out. Simply meaning that one must burn more calories than they consume in a day if they wish to lose weight.

    For example: If your you're a 25yr old woman, weigh approx. 150lbs and are 5'5 you'll need to eat roughly 1900 cals a day to maintain your weight. So, conversly, if you wish to lose weight, you'll need to consume less cals a day the the 1900. I would personally start at around the 5-600 cals less a day.

    What!! Only 1400 cals a day.. You'll be a starving mess right? Well, here's the beauty of doing some cardio or as Becky point out some HIIT training. You can eat the calories you burn.. Soooo, if you need to consume 1400 cals a day to loose weight, but you burn 400 using the elliptical trainer, that literally mean you can (and should) eat those extra 400 callories. That being said, make those calories clean. Not fries or a bag of chips..lol

    As "StealthHealth" pointed out. Lifting weights should always be a part of any fitness strategy. The benefits are too numerous to point out, but a few examples are Bone density, (Resistance Training increases bones strength), especially important for folks a little older than you look, but important to everyone really. :-) Resistance training can also help with prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.

    Lifting doesn't need to be hours and hours of work either. 30 min. a day 5 days a week is plenty. For example this is what my week looks like: My stats: 6'0 ft, 225lbs @ approx %12 BF and I do 30 min of cardio every day.

    Monday = Chest, Tues=Back, Wed = Shoulders, Thurs = Legs/Core, Fri = Bicept/Tricept

    Each of the above workouts take approx. 30 minutes if I don't chit chat the whole gym :-)

    Let's bust a big myth right now that tends to hold some ladies back from resistance training. "If I lift weights, I'll get all bulky, and I don' want that". Trust me on this, you will not get "all bulky" As a woman, you lack the necessary ingredients to get all bulky. (Testosterone) Well women do have a little in their system, they don't have enough (naturally) to produce big muscles. You will get very toned though.

    The most important thing is that you're moving and doing something. Working out not only will make you feel better, but it will make you feel better about yourself!

    Good luck!




    alexelmer wrote: »
    Hi everyone,

    I'm 150lb wanting to go loose initially 10lb, Ive joined the gym and have changed my diet.

    Do you have any advise what I can do at the gym for efficient weight loss?

    Also what do you do to warm up/cool down?

    Thanks in advance!