Gym or no gym ?

jlsmith4439

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

johnw83

hi

kommodevaran

You lose weight by creating and sustaining a calorie deficit - eat less/move more. For most people, the eating less part is far more crucial and effective to focus on. Moving more if you move too little, will be good for you, no matter what. But some poeple end up eating more and moving less overall after they start exercising. So think it through. But don't think instead of doing - work on your eating habits while you think.

sijomial

I've been using gyms for 45 years and have gained weight, lost weight and maintained weight during that time.

The gym (and outdoor exercise) helps me gain fitness and strength and maintain my health - that's really the point of exercise.
During my fat 20 years I was strong, fit and fat. That's clearly better than weak, unfit and fat not what I assume the result you are aiming for!
Until you resolve the "eat like a pig" issue then the gym isn't the answer to losing weight.

Even if you go against the intended way of using this site (eating back exercise calories) the realistic calories burns are unlikely to make a big difference plus there's every chance your hunger levels will increase and if you can't control your intake you will most likely just compensate by eating more.

I've still got to control my food intake despite cycling over 5000 miles a year. That burn dwarfs anything you could achieve in a gym.

smolmaus

One of the reasons people who use the gym frequently still can't lose weight is that although both cardio and strength training are very good for your body they can increase your appetite to the point where (if you aren't keeping track of calories consumed) they end up eating more than they burned. Or the old "I worked hard I deserve a treat" and you end up eating a 400kcal pastry/ frothy coffee combo after your 300kcal cardio session. Very very easy to do and will set you back if you rely only on exercise for weight management.

If your job is already physical then lack of movement isn't likely to be the issue for you, you know yourself the issue is your eating habits and that is definitely what you should focus on. BUT I love the gym for the mental health benefits, the routine and being able to take some self-care time by progressively destroying and rebuilding muscle. It's fun as hell.

amusedmonkey

Going to the gym has almost nothing to do with weight loss. People go to the gym to work on their fitness goals. I don't do gyms because I don't like them and my fitness goals can be achieved without them. My weight loss depends on my calories regardless of my gym going habits.

tinkerbellang83

Try and think of it this way:

manage what you eat for weight loss
manage how you move for health & fitness

I lost nothing when I had gym memberships for years because I wasn't focusing properly on what I was eating. That's not to say it wasn't without benefit, it kept my heart healthy and my body strong.

Losing weight is down to a calorie deficit and with MFP the calorie allowance does not factor in intentional exercise unlike the TDEE method some apps/websites use.

Packerjohn

I find when I'm working out/feel in shape, I'm much less likely to overeat/eat a bunch of crappy food because it negates the in shape feeling.

Okuda81

A gym can help, but you have to understand, as you gain muscle mass whilst still loosing fat, the scale may stall. Not because you're not loosing, because you're replacing it with healthy lean muscle.
The scale is a right wench at sometimes and that's why I don't only rely on that. I judge by taking progress pics, how clothes fit and measurements.
Also, no gym will fix a bad diet.
A gym however, really improves my mental health and makes me a nicer person, if for nothing else, that's worth it to me.

MagnumOpus1

Calories dictate whether or not you loose weight. The gym dictates how you actually look. The more muscle you have the better you'll look.

I worked a physical job while lifting too. All you do is figure out your tdee, eat in a calorie deficit and lift. 3 -4 days would be a good base. No need to run yourself bingo the ground by working out daily. Just makes those workouts count.

stargazerscribe

I've done both, and as others said, diet is key too.
I've gone to the gym 4x times a week and dieted, and lost weight. And then another time, I've jogged/walked 4x a week and lost a similar amount of weight. Calorie deficit is your friend. Each pound of fat is 3500 calories, so as long as you're burning more than you eat, no gym required!

cheryldumais

If I had access to a gym without breaking the bank I would use it but it wouldn't make me lose weight. The one thing I regret about my journey is that I didn't work to maintain muscle while losing. But I lost weight fine without working out. I did walk daily and still do but I think if I had worked out my maintenance calories might be a little higher. I'm sure I lost some muscle. I need to do a recomp now to build some. So no it won't make you lose weight but it might help you to maintain if you like working out and will continue to do that.

kenyonhaff

I think you need to define your interests and goals here to determine if you want a gym membership.

I know people who are already physically active who do have gym memberships and go there regularly. Usually they have specific exercise interests. One is a body builder, another does triathlons, one does martial arts, and a few do yoga or other stretching to help heal or avoid injuries. Also, having a family membership at a YMCA is helpful for kid swim classes and the like.

One lesson I learned in my weight loss, was that exercise alone isn't the answer most of the time. And you don't have to even exercise incredibly hard for results.

"Join a gym" is typically a quick answer given to people trying to lose weight, and it isn't for everyone. I like gyms but can't really afford one and have done just fine walking, hiking, dancing, doing yoga, and the like.

orngnerdz

I've lost about 30 pounds since June by going to the gym and maintaining a healthy diet. At my gym, there are HIIT classes as well as strength training classes, I do two of each every week and well as try and get at least 10,000 steps every day. In the past when I have joined a gym, I have failed because there was no accountability or support. I pay a good chunk of change for my gym, but this is the first time I have been successful in my life and it is worth it to me. Good luck!

thisPGHlife

I think your motivation for going to the gym is important. If it's only to lose weight you may be less likely to stick with it and your better off using that time to work on your eating habits. If it's just because it's free or cheap, I feel like there are better uses of your time and money.

I'm not saying don't go to the gym. I have a gym membership and I go three days a week. However, at the moment, I don't go for weight training. Eventually I will but, because of where I'm at in my journey, body weight fitness works for me and I can do that just about anywhere. I also bike, run, and hike. If this gym has classes you want to take, or a pool you want to utilize, or something you want to accomplish there, go for it! Or if you aren't sure what you want to accomplish, and aren't locked into a contract, maybe join for a month or two and try different things. Talk to the staff and see if they have some insight or if there's an amenity you didn't know about like a free personal training assessment and first workout. But you have so many options for exercising that if you feel kinda meh about going to the gym, but you love hiking, then maybe your money is better spent on hiking and snow shoeing gear.

I guess what I'm trying to say is that for weight loss the priority is usually food. For overall health and fitness, look to exercise. And your exercise doesn't have to be confined to the gym, but the gym is a good resource.

urloved33

gym.

GOT_Obsessed

kenyonhaff wrote: »

"Join a gym" is typically a quick answer given to people trying to lose weight, and it isn't for everyone.

Yes "joining a gym" tends to be the 1st thing a lost of people do when they decide to lose weight. But "joining" and "attending" a gym are not the same thing. I know so many people that pay a monthly membership fee but have not gone in months.

OP: Losing weight successfully is all in the food that you put in your mouth. But exercise is good for your health.

AnnPT77

Okuda81 wrote: »

A gym can help, but you have to understand, as you gain muscle mass whilst still loosing fat, the scale may stall. Not because you're not loosing, because you're replacing it with healthy lean muscle.
The scale is a right wench at sometimes and that's why I don't only rely on that. I judge by taking progress pics, how clothes fit and measurements.
Also, no gym will fix a bad diet.
A gym however, really improves my mental health and makes me a nicer person, if for nothing else, that's worth it to me.

I wish.

No actually achievable rate of muscle mass gain will outpace any reasonably observable rate of fat loss.

For a woman, it would be an excellent achievement to gain a quarter pound of new muscle mass per week, and it would typically take a calorie surplus in order to do that. (A man might gain twice that, also under ideal conditions.)

Weight (fat) loss of around half a pound a week is about the slowest rate we can observe in a practical sense, and that only over a multi-week observation period.

Weight training can significantly increase strength and improve appearance (even without mass gain), especially in beginners. It can also cause temporary water weight gain (for muscle repair) that masks fat loss on the scale for a while.

In practical terms, muscle mass gain won't mask fat loss on the scale.

OP, strength training is worth doing during weight loss, to minimize losing muscle alongside fat. That could be done at a gym, but you could also start with a bodyweight strength routine at home.

In general, this is how it works:

Calories for weight management
+
Well-rounded balanced nutrition for satiation and energy
+
Exercise for strength, cardiovascular fitness, flexibility, etc. (plus for fun! )
=
Best odds of long term happy health

fitoverfortymom

I have a YMCA membership and go about once a week for a class I really enjoy. Most of my exercise I get is by running, which I do right out my front door. I used to use my gym membership more frequently, but my favorite instructor quit, so the class schedules no longer work with my life schedules. I also use the treadmill and spin bike when it's too cold to run outside or want additional cross training opportunities.

Ultimately joining a gym comes down to whether or not the gym is where you feel like you will do the exercise you will stick with. Is there some classes you want to try? Are you following a weight lifting program? Do you want access to machines like an elliptical or treadmill because that is your favorite type of exercise? If you can answer yes to some of those questions, then a gym membership may be right for you.

If you have NO idea what you would do at the gym, maybe research what you would do or consider just going on a walk every day to begin adding physical activity into your life regimen.

earlnabby

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

Exercise is not needed to lose weight, that happens by what you do in the kitchen, not the gym. However, exercise can make what is left look better.

Each person needs to decide for themselves if a gym membership makes sense and is worth the money. What kinds of workouts do you want to do? Do you need equipment to do it? Do you need guidance like from a personal trainer? If you prefer running or walking you don't need a gym but a group might be fun and helpful. Do you want to swim? You need to find water and a gym membership is usually the only way, community pools aren't usually good for lap swimming.

Give serious thought as to your time available, financial situation, and what exercise you want to do and go from there.

PokeyBug

I don't go to the gym, because I can't afford the gym and because I don't currently have a car to get me there (I could walk the 3 miles to the nearest gym, but there'd be no point in going once I factor in walking there and back). I do workout most every day, though. I have a treadmill and a hand-me-down air strider, and I do bodyweight exercises. You don't have to exercise to lose weight, but I find that it helps me considerably.

I think that earlnabby ^ makes a good point. Will a gym membership be worth it to you? When I first started working out in my early twenties, it was because a couple of my friends and I all joined the gym together. We'd meet up in the evenings after work about 4 days a week and have a little social hour as we worked out. That was really my motivation to go to the gym back then. When I joined a gym again in my thirties, it was because they had day care and I could take a break from my very young kids for an hour or two each day. It was a beautiful thing, no babies needed me and I could shower in peace afterward.

Now that the kids are a tween and a teen, I spend that money (and then some) on ballet, art, and aerial silks lessons, so I've had to switch to bodyweight exercises and exercises with light weights at home. Because that's what fits my life right now. Is there any way you can assess whether a gym will fit your lifestyle, like a trial month?

Sunshine_And_Sand

As everyone else said, calorie deficit (using more calories than you consume) is the bottom line for weight loss.
Excercise has lots of health benefits, but very few people (probably only professional athletes if even them) exercise long enough and hard enough to be able to cancel out "eating like a pig". Exercise can help with weight loss only if it helps you achieve a calorie deficit. For me, it does help bc I find the deficit easier to achieve/maintain when I'm consistently doing the exercises I enjoy, and any time I've had injuries that keep me from them, I struggle. However everyone is different; some people struggle more to maintain a deficit bc of increased appetite or overcompensating when "eating back" exercise calories.
Getting that exercise at the gym or at home/outside is also highly individualized and you just have to do what works best for you.
Good luck!

jennifer_417

Losing weight is a simple math equation. If you eat fewer calories than you burn, you'll lose weight.
How exactly you do that comes down more to personal preference.

kshama2001

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

Well, when someone is spending time at the gym, they are not sitting on the couch, eating like a pig

Are you lifting lots of heavy things at your job? My mom has been very very active all her life, but her osteoporosis doctor wishes she started strength training decades ago. If you are just getting cardio at work, the gym membership is worth it for the weights.

cwolfman13

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

I've been in and out of gyms for most of my life...I have lost weight, maintained weight, and gained weight while going to the gym. Exercise in and of itself doesn't default to weight loss...if it did then people who exercise regularly for their fitness would ultimately wither away.

Your diet is going to have far more impact on weight management than exercise will. Regular exercise can help you increase your overall energy expenditure and make it easier to maintain a calorie deficit to lose weight, but it doesn't default to that. And really, the additional calories one expends in a typical gym session is relatively small when compared to the calories on expends just being alive and going about their day to day.

Personally, I'm all for regular exercise...I use the gym for lifting weights and I cycle for cardio. It is that much more important for me because I otherwise have a desk job and have to deliberately focus on moving more in general and with deliberate exercise. For someone who has an active job, this element would be less important outside of fitness goals.

shnell25

I’m sure you’ve figured it out but I will say it too. It’s all about your caloric intake. I would say try meal planning/prepping. This is working for me. I’m aware of what I put in my body and by trying new recipes I am finding myself enjoying foods I never thought I would. I try to get my fresh veggies from the farmers market and I am including more fruits and beans.

As for the gym, it was not for me when I made the decision to join a gym to lose weight. I wasn’t motivated enough and when I was, I fell in the “reward yourself “ trap.

Now I focus on walking and jogging outdoors. I occasionally go to the gym to use the treadmill during the winter months. But I mainly use my Zumba workout videos and I have a 90 day total body DVD set that I use to tone up.

Find what works for you. Create a plan. I have a vision board at home and positive self affirmations in my purse so every time I want to skip a workout or buy those preservatives laden unhealthy calories snacks I am reminded that I have to put good things in my body to see the results I want.

rainbow198

Nice post @shnell25!

For me, regular exercise and activity created healthy trickle down effects.

The more I worked out the better I felt. I slept better. I saw improvements like being able to walk faster for longer which motivated me to keep going. Stress levels were reduced.

Also exercise made me want to eat better. For example, that candy bar which I could devour in 3 minutes would cancel out my 2 mile/30 minute walk! It wasn't worth it most of the time.

The combination of being aware of my calorie intake and regular light to moderate exercise set me up to lose a lot of weight and it has helped to keep it off for several years.

Heidijens123

I go to the gym and it has helped me lose weight. I go to the 5:15 AM class every weekday so I feel like it sets me up for a good day as I feel I have started my day right and it helps me stay on track with my daily health goals.( Eating right and logging foods). Each day is different some cardio some strength and I go to all of them.
Also in addition to losing weight I can see and feel good changes in my body. I have some muscle definition appearing, I have way more energy and stamina.
For me losing weight is also about becoming healthier and the gym helps me accomplish those goals.

rpmkarting

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

I think I it has to do with what you eat and how much you eat. 2 times in my life I have been 300 lbs (6’2”)

First time I lost 120 lbs in 6 months with a severe restriction of calories and insane amount of running and lifting.

This time I wanted to try without going to the gym. And instead of eating 1200-1500 calories per day I have maintained an avg of 2000 per day. I am down nearly 80 lbs in 5 months with not one day in the gym and not one time running. Just going about my normal day to say activities.

The difference this time is I am not miserable. I think before the restriction was too much. I happen to eat in a Ketogenic way. But that has nothing to do as to why I lost weight. It is a numbers game. I feel better, more satiated eating Keto. Also being at 2000 calories per day is not severely restrictive. Obviously going to the gym and working out would speed up the process. This time around I did not want to lose the weight too fast. Although it has come off relatively quick, not on purpose.

thisPGHlife

rpmkarting wrote: »

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

I think I it has to do with what you eat and how much you eat. 2 times in my life I have been 300 lbs (6’2”)

First time I lost 120 lbs in 6 months with a severe restriction of calories and insane amount of running and lifting.

This time I wanted to try without going to the gym. And instead of eating 1200-1500 calories per day I have maintained an avg of 2000 per day. I am down nearly 80 lbs in 5 months with not one day in the gym and not one time running. Just going about my normal day to say activities.

The difference this time is I am not miserable. I think before the restriction was too much. I happen to eat in a Ketogenic way. But that has nothing to do as to why I lost weight. It is a numbers game. I feel better, more satiated eating Keto. Also being at 2000 calories per day is not severely restrictive. Obviously going to the gym and working out would speed up the process. This time around I did not want to lose the weight too fast. Although it has come off relatively quick, not on purpose.

I feel like this can go either way. I, like you, have done the "get thin quick" plans in the past that worked but weren't sustainable. Also, like you, I'm doing the slow and steady method. I really enjoy "working out" and I always have to a certain extent because I try and find things I enjoy. Hiking and biking are my usual go today but I have just recently found that I love going to the gym. However, not for the standard go to the gym reasons. I go for Krav Maga and boxing and once I get my endurance up I will be going back to the heavy bag classes.

To OP, as you can see, it's all individual. Calories will determine your weight loss and exercise will help with overall health. Whether you go to a gym or not depends on what you enjoy doing, which can change, and what you want your body to do or what you want to accomplish, which also can change.

Packerjohn

rpmkarting wrote: »

jlsmith4439 wrote: »

I would like to ask for opinions on how useful the gym is for weight loss .
So basically I have a very physical job and eat still like a pig ( main problem ) so now I been given the option to join a gym and I was thinking maybe that plus sorting out eating would finally help me lose weight .

Anyone good experience with going to the gym
And actually
Losing weight ? I heard from loads of people who struggle which sounds insane .

I think I it has to do with what you eat and how much you eat. 2 times in my life I have been 300 lbs (6’2”)

First time I lost 120 lbs in 6 months with a severe restriction of calories and insane amount of running and lifting.

This time I wanted to try without going to the gym. And instead of eating 1200-1500 calories per day I have maintained an avg of 2000 per day. I am down nearly 80 lbs in 5 months with not one day in the gym and not one time running. Just going about my normal day to say activities.

The difference this time is I am not miserable. I think before the restriction was too much. I happen to eat in a Ketogenic way. But that has nothing to do as to why I lost weight. It is a numbers game. I feel better, more satiated eating Keto. Also being at 2000 calories per day is not severely restrictive. Obviously going to the gym and working out would speed up the process. This time around I did not want to lose the weight too fast. Although it has come off relatively quick, not on purpose.

Great job on the weight loss. You may want to up your activity with the gym or whatever for general health without putting pressure on yourself by making it a weight loss activity.