Need some tips - About to join a gym (yikes)

mookybargirl

Hey everyone,

SW 288
CW 211.5

I've dabbled a little in the 30DS the last few weeks and now it's time for me to include excercise properly. I've signed up for a 16 week access programme at my gym and want to make sure that I get the best use of it.

I'd class myself as very unfit and I want the gym to help tighten up my skin etc before it all becomes loose as I continue in losing weight. I always liked the elliptical machines and love the rowing machine, but I'm not fussed on killing myself on a treadmill just yet, lol. Realistically, I want to use the gym to add some definition and avoid saggy skin! I can already see some flabby bits on my thighs that looks in danger of hanging down later, oh, the shame!

Should I be using the gym only for strength or should I build in some cardio? I know it's all about finding something you enjoy but I'm just not sure what I actually want to be doing whilst in the gym and I do tend to get bored very quickly. The gym has a pool too and I've always enjoyed swimming, but I think that weights are what's going to help me. So confused.......... lol

Any advice appreciated on how I should use my gym. (I'm expecting to use it 2-3 times a week).

Thanks :flowerforyou:

rick_po

You can do some strength training to avoid losing too much muscle as you continue to lose weight. For most people, a strength program is easier to do in a gym than at home. For cardio, you can always do videos or even just walk around the block at home. If your time in the gym is limited, I'd concentrate on the type of exercise you can't do elsewhere.

That said, I wouldn't discount swimming, if that's what you enjoy doing. There are certainly worse ways to spend your time in a gym.

If you want to lift weights for strength, you want to do a beginner strength program. Beginner programs should do these things:

1. Compound lifts: squats, deadlifts, overhead press, bench press, lat pulldowns, rows, and optionally one or two others.

2. Do a full body workout, upper and lower body, every time in the gym. You don't have to do every lift every time - many programs only do 3 different lifts per workout.

3. Start light and learn good form. You can do 15-20 reps per set while you're learning.

4. Once you have your form down, add weight, and have a plan or schedule for adding more weight. You can probably add weight every workout at first, or at least add weight once a week.

5. Increase weight until you're having trouble completing 5-8 reps on your final set. Maintain good form at all times.

6. Don't lift every day. You can do cardio on off days, if you're up to it. But once the weights start getting heavy, you're going to be exhausted at the end of your workouts, and it may take a full 48 hours to recover. Most people lift 3 days a week, with at least one non-lift day between. If you can't find time for 3 workouts a week, you can do less, but your progress will be slower.

Some excellent beginner programs are Starting Strength, New Rules of Lifting for Women, and Stronglifts 5x5. Four months should get you pretty far along all those programs.