Gym Question!

JessieNeutronGirlGenius
JessieNeutronGirlGenius Posts: 268
in Fitness and Exercise
Hi there! I've been a gym goer for two years now but I feel as though my routine isn't kicking my butt anymore. I typically start out 5-10 min on the treadmill to warm up then I'll do some weights for whatever body group I do that day such as arms or legs for anywhere from 20-30 minutes and then I do 30 minutes of cardio.

I typically use free weights that range from 7.5-10 and do three sets of 12-15 and I usually will use my Zombies Run app and do a mission thats about 30 minutes.

I'm not sure how to increase my intensity or make me sweat more. I'm looking to lose weight but burn fat and replace it with muscle also...what should I do?

I appreciate all comments thank you!

Replies

  • hbrittingham
    hbrittingham Posts: 2,518 Member
    Add more weight. I didn't used to sweat when I worked out with weights. I generally use free weights now and do 3 sets of 8 or 10 at my maximum ability. I sweat hard now!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    First and foremost... add weight.
    Second, do compound lifts whenever possible.
  • mallen404
    mallen404 Posts: 266 Member
    add more weight..

    Also-change up your routine with new exercises. Have you been doing the same ones for 2 years??

    I have changed to do more exercises that engage more muscles at once and I am noticing it works a lot better than doing the leg press machine for an example.
  • JessieNeutronGirlGenius
    JessieNeutronGirlGenius Posts: 268
    Sorry but what is a compound lift?

    And should I also increase my sets maybe do 5? and no I've switched it up quite a bit.
  • RGv2
    RGv2 Posts: 5,789 Member
    Sorry but what is a compound lift?

    And should I also increase my sets maybe do 5? and no I've switched it up quite a bit.

    Nope, add weight.

    Also, you're probably not going to put on a lot of muscle mass while burning fat.

    You want to maintain what you have (by lifting as heavy as you can) while you burn fat in a caloric deficit.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Sorry but what is a compound lift?

    And should I also increase my sets maybe do 5? and no I've switched it up quite a bit.

    A compound lift is a lift that uses multiple joints - the benefit is that it hits multiple muscle groups. And when done with free weights, also hit supporting/stabilizing muscles. The primary lifts are the squat, deadlift, bench press, overhead press and row. But things like dips and chin-ups are also excellent.

    Number of reps and number of sets is somewhat determined by your goal, but generally speaking 3-5 sets of 6-12 reps is a good starting point, assuming sufficient weight.
  • Beertroll
    Beertroll Posts: 29
    Sorry but what is a compound lift?

    A compound lift is any lift that uses a variety of different muscle groups, rather than just one or two muscles. Squats are the quintessential compound lift, but there are quite a few others as well.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Get on a good progressive lifting program where you do compound lifts and increase weights as you progress.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    *looks around*

    This has got to be the first thread where no one even mentioned strong lifts, starting strength or NROLFW!

    That's a first! :laugh:
  • deksgrl
    deksgrl Posts: 7,237 Member
    *looks around*

    This has got to be the first thread where no one even mentioned strong lifts, starting strength or NROLFW!

    That's a first! :laugh:

    All of which are "good progressive strength training programs".
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    *looks around*

    This has got to be the first thread where no one even mentioned strong lifts, starting strength or NROLFW!

    That's a first! :laugh:

    All of which are "good progressive strength training programs".

    My point was that in any thread that mentions lifting weights --not matter what the goal of the poster is -- the majority of the answers are what I stated above with lots of "What they said!" and "THUMBS UP!" "+1,000,000!"

    I was just merely pointing out my shock and surprise over the lack of the suggestion.
  • BlueBombers
    BlueBombers Posts: 4,064 Member
    Add weight like others have said.
  • JessieNeutronGirlGenius
    JessieNeutronGirlGenius Posts: 268
    I've read NROLFW and liked some of it but i won't lie some of it confused me such as sets and reps and weight (most of the book I guess lol!) and why I can't do cardio. I LOVE CARDIO! lol so i guess I'm just trying to implement lifting with my cardio to get the best workout! Sorry I'm so naive I guess I'm just trying to really understand!

    Is strong lifts also a book?

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