Exercise ideas at the gym

Krby13

What are some good fat burning exercises to do at the gym? What is the best equipment to use to lose fat over gaining muscle? Or is impossible to do one without the other?

HealthierRayne

It's definitely not a bad thing to work on building muscle during a weightloss journey. The more muscle we have the more fat our bodies burn at rest because it takes energy to sustain that muscle.
Maybe give some cardio intervals a try? You don't even need equipment, just a few simple exercises (skipping, burpees, mountain climbers, air squats, high knees, really anything that gets your heart rate up) and some determination

deluxmary2000

You won't lose fat without a calorie deficit, and you won't gain muscle without a calorie surplus.
If you're ONLY interested in losing weight, and don't care about retaining muscle (which I wouldn't recommend), then just stick with any run-of-the-mill cardio (treadmill, elliptical, etc) to increase your calorie deficit.

Krby13

I'm eventually interested in working on muscle but I really want to burn off this excess fat I have first if possible.

CarlydogsMom

There's never a bad time to lift weights, and while you generally can't "gain muscle" in a calorie deficit (there are a few caveats), it's a valuable practice as it helps you maintain the muscle mass you have and reduces the proportion of muscle loss while you're losing. You may not lose weight as quickly as you would if you did not lift, but the end result would likely make you happier in the long run.

spoken from someone who did not lift weight while losing her primary weight and lived to regret it due to loose skin and a significant loss of strength

If you're a marshmallow now, focusing on only losing weight while not maintaining your muscle mass as best you can, you'll just be a smaller marshmallow when you're at goal weight. Trust me, you'll wish you started weight lifting yesterday...and besides, being strong rocks.

middlehaitch

With no info I am taking it that you are an absolute beginner with exercise, and at the gym.

The cardio I would recommend is the rowing machine. It gives a full body work out and can for a beginner help with muscle retention.

As has been mentioned above, lifting is important, well actually using your muscles in a way that provides progressive overload is important.

This means doing 20 bicep curls with a 2lbs weight for 3 months will give you no benefit. Starting with a 2lbs, then moving to a 5 lbs, then 8, then........20 over that time span will.
Lifting heavy (what is heavy for you) usually gives one the quickest results, but one can do hand weights, bodyweight, kettle bell. One can also do circuit training, Pilates, and other classes that provide stimulus to the muscles.

But when all is said and done, find something you like. Experiment. Try everything and if you find something you love- stick with it.

Here is a link of popular programmes, see if there is something you like and give it a shot.

Cheers, h.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Wolfger

deluxmary2000 wrote: »

you won't gain muscle without a calorie surplus.

While that is probably technically true, you do NOT have to EAT a calorie surplus to gain muscle. Fat is energy. It's calories your body has stored for when it needs it. You can absolutely eat at a deficit to lose weight and still gain muscle. Your body will pull from the fat stores.

TheCupcakeCounter

Try alternating a cardio move with a strength move such as 30 sec of jumping jack then 30 seconds of squats, 30 seconds of running in place then 30 seconds of crunches, etc... Pick 4 cardio and 4 strength exercises and do the circuit 5 times.
I second the posted who mentioned rowing and also want to throw in that if you have never worked on one before as someone to give you a quick tutorial so you do it properly. Other good machines would be stair climber and stationary bike with a higher resistance.
If your gym has a pool swim some laps. If the classes are free look for a boot camp or kickboxing class.

Krby13

Thank you so much everyone!

JoRocka

Wolfger wrote: »

deluxmary2000 wrote: »

you won't gain muscle without a calorie surplus.

While that is probably technically true, you do NOT have to EAT a calorie surplus to gain muscle. Fat is energy. It's calories your body has stored for when it needs it. You can absolutely eat at a deficit to lose weight and still gain muscle. Your body will pull from the fat stores.

to some extent- but it's not 100% true.

neither statement is.

As a new lifter- certainly what you shared is valid and true.

But if someone has been lifting for longer- than what you've posted is not really accurate and it becomes near impossible (esp as a woman) to gain without a a good recomp and or bulk. Both of which require attention to calorie details.

malibu927

Wolfger wrote: »

deluxmary2000 wrote: »

you won't gain muscle without a calorie surplus.

While that is probably technically true, you do NOT have to EAT a calorie surplus to gain muscle. Fat is energy. It's calories your body has stored for when it needs it. You can absolutely eat at a deficit to lose weight and still gain muscle. Your body will pull from the fat stores.

For obese, younger, or new lifters yes. But those gains don't go on for long.

OP, focus on your calorie intake for fat loss. Do cardio to improve your heart health and lift to retain muscle.

TheChaoticBuffalo

Just taking a wild stab at something here: that you're concerned the scale won't reflect weight loss if you add muscle while eliminating fat because you've heard "muscle weighs more than fat" so many times. Anything you do on a regular basis to burn fat (cardio) - along with maintaining a healthy calorie deficit - will result in some degree of an increase in strength (adding muscle), but you'll notice your clothes fitting better and other pleasant benefits regardless of what the scale says. That's how you'll know you are in fact losing fat. Think of it as gaining strength rather than adding muscle, because the stronger you are, the more effective and efficient will be your cardio efforts and thus the time you spend on "burning fat." If my original assumption is totally off base, just blow it off, but I strongly believe the rest holds true regardless of the original premise for it. Good luck on your fitness journey.

liftorgohome

HIIT and calorie deficient diet!!