how much and how long at the gym?

lordvoldemort1

Sorry if this question has come up a lot I usually don't comment and just read but I couldn't find this when looking

Anyway, I do pretty much all cardio workouts at my gym, on the treadmills, crosstrainer etc. I'm a female 5"3 who wants to lose about 17lbs.

First of all, should I do any weights? I've always thought it would be pointless since whats the point of muscle if it's behind a load of fat?

Secondly, how many calories do you like to burn on average on a trip to the gym? And how long does it take you to achieve this?

Lastly, do you count those calories you've burnt as calories you can turn into food? E.g. if you burnt 800 calories would you add those 800 calories back onto your allowance, esp if you were super hungry (like I always am after the gym)

vanguardfitness

First of all, should I do any weights?

YES

Secondly, how many calories do you like to burn on average on a trip to the gym? And how long does it take you to achieve this?

I personally don't shoot for a specific number. I workout, come home and figure out using exercise calculators based on how long I was at the gym. That's anywhere from 600-800 calories for my 90-120 minute full body workouts.

Lastly, do you count those calories you've burnt as calories you can turn into food? E.g. if you burnt 800 calories would you add those 800 calories back onto your allowance, esp if you were super hungry (like I always am after the gym)

Sometimes I eat them all back sometimes I don't. I eat until I am satisfied.

DanaDark

When losing weight, you'll be losing muscle. The point of weight training while losing weight is to retain muscle mass so that the muscle is still there when the fat goes away. Without it, you can become "skinny fat" when at a normally good body fat percentage, or holocaust victim like at very low body fat percentages.

Given you cant to lose 17 pounds, you should be aiming to lose 0.5 pounds a week. So shooting for 250 calorie deficit a day. If you get that whole deficit at the gym, then 30 minutes should do just fine I'd think.

Personally, right now I do 35 minutes of weights and then 10 to 15 minutes on the treadmill.

MFP is set up to add your calories from exercise back in already. So yes. But usually most of us eat back only half, as calories burned is an estimate and it's accuracy not all that reliable.

astrampe

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
Boost your stamina. As you get stronger, you won't fatigue as easily.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

quiksandy

I absolutely recommend doing some weight training. Muscle helps burn fat. Also, after the fat is gone, don't you want some muscle to be already there and ready to appear?

Here's a link worth reading: http://www.livestrong.com/article/27378-building-muscle-helps-burn-fat/

Anyway, I typically burn about 300-500 calories at the gym each time. I work out for about an hour to an hour and a half depending on my time schedule. I always start with about 20 minutes of cardio, then I do either upper or lower body weights (I like to alternate to give my muscles time to recover), then I do another 20-30 minutes of cardio. That's just what seems to work for me.

If I choose to, I eat back my workout calories. It's always an option for me. But if I'm not super hungry, I don't eat them all back.

sarahrbraun

definitely do weights!! I am 5'2" tall with 50lbs + to lose...

how much do you think I weigh in these pictures?


0120100909 by crochetmom2010, on Flickr


IMG00856-20121123-0837 by crochetmom2010, on Flickr

guess what? I am actually almost the exact same weight! I was between 188-199lbs in the first picture. I was 195lbs in the second picture. I went up to 228lbs after the first picture was taken, and started strength training 2 weeks after I started cardio. For the last 4 months I have been doing some HEAVY lifting ( squats, deads, leg press, etc)

lordvoldemort1

Hmm okay, I was clearly waaay overthinking it then! I though burning around the 1000/1200 mark was what I should be doing!:noway:

That being said, what sort of weight excersises do you recommend for a beginner? I always think it's awful going over to the weights section and being on lowest settings cause that's all I can manage for any long period of time!

maryjay52

definitely do weights and cardio ..and eat right . make sure you have your protein in . i go overboard on protein because im a heavy weight lifter and need it ..everyone is different . you have to find out what works for you

quiksandy

Hmm okay, I was clearly waaay overthinking it then! I though burning around the 1000/1200 mark was what I should be doing!:noway:

That does seem like a lot but honestly, when you are more fit and smaller you tend to burn less. When I first started working out (and was bigger) I would typically burn 500-800 in the same hour and a half that I now burn 300-500. Now that I'm more fit it's just harder to get my heart rate up to burn a huge amount of calories.

I really think calorie burn is different for every person. I don't think you should try to match anyone else's numbers.

mbellot05

Strength training is essential to help boost the metabolism, and improve overall fitness. I have to say as far as the comment about using the lowest weight I would not worry at all. I always get a laugh at guys at the gym who pile on the weight and have terrible form. It is dangerous and could lead to injury, and who are they trying to impress a bunch folks they don't even know. I am a big guy currently, and I used to lift weights in high school and college. I still lift weights, but now being unfit I lift lighter weights, but it doesn't take long for your strength to develop or in my case to come back. The key is to be consistent. I hope this helps. Feel free to add me if you wish.

sarahrbraun

Hmm okay, I was clearly waaay overthinking it then! I though burning around the 1000/1200 mark was what I should be doing!:noway:

That being said, what sort of weight excersises do you recommend for a beginner? I always think it's awful going over to the weights section and being on lowest settings cause that's all I can manage for any long period of time!

hit all the muscle groups!

If you can, get a few personal training sessions so they can set up a routine for you to follow. There is nothing wrong with using the lowest weight when you are first beginning. When I first started doing assisted pull-ups in August, I needed 165# of assist. Now I can do a few with only 100# of assist.

I did take a free class with a trainer. What he tells everyone re: weight is that if you can do less than 6 reps, lower the weight. If you can do 6-8 reps, it is a good weight, If you can do 12+ reps, it is too light and you need to increase the weights. So when you go to a machine, set it to where you can do 6-8 reps, do those reps, wait 60 seconds or so, then try to do another 6-8 reps. do this 2-3 times.

eyeshuh

Wow, yeah, I'm the same height and I've only got about 5-10 more to lose. It is extremely hard to burn that many calories when you weigh less! You'd have to be at the gym for a pretty long time!

Most gyms let you have one free session with a trainer. You should definitely see if your gym has that kind of program so that you can get a beginner work-out set up!