gym advice

v1cky0115 · January 2014

Hi, i need advice about what to do at the gym. I havnt been for about a year and am pretty unfit. I know I should get a pt but struggle on exact days and times I can go to the gym because of childcare so for now am having to do it by myself. Ive got between 30-35lbs to lose. I understand I need to do cardio and strength but should I do more cardio until I lose some of the weight or go straight to doing both. How much cardio do I really need to do to make any difference. What should I eat before/after a workout? Sorry if theseseem like silly questions to some people, but I need all the help I can get lol.
Should also mention I get lower back pain if I do to much and mu knees are pretty rubbish for a 26 year old but hoping these will not be as bad with weightloss.

Escape_Artist · January 2014

As far as workout program goes, I don't think I can give you any good advice considering back/knee pain. Perhaps someone else could answer that part.

Cardio is not necessary, you can, however, do it whenever you feel like it. A calorie deficit will do the job when it comes to weight loss. I highly suggest a program that focuses on weights, that will reshape your body as where cardio/diet alone will only make you look like a smaller version of what you look right now. Weight lifting is important, you want to at least preserve muscle mass throughout your cut.

As for what to eat before and after that is all up to you. At the end of the day make sure to stay at a deficit and get enough protein/fat

melaniecheeks · January 2014

Going to the gym wont lose weight, your diet will do that.

For fitness and looking and feeling good, do a mixture of cardio and strength. A good all round cardio routine is an indoor triathlon - 10 mins rowing machine, 10 cycle, 10 run. The weight machines should have instructions on them, or else ask someone how to use them - get a mix of arms and leg exercise in.

Eating before and after is down to the individual - I dont need anything beforehand, but I like a chocolate milk or iced latte afterwards, as it has both protein and carbs.

toddis · January 2014

A sensible approach is to do both cardio and strength on alternating days, and maybe some yoga
to help with your back/knee issues.

If you are time crunched you can set up a circuit style lifting routine to cover both.

No need to eat before/after a workout unless you can't perform without eating.

Doing anything is better than doing nothing. Find stuff that you enjoy and do that.

blueskygbcn · January 2014

I have lost 30 lbs and I focused much more on cardio. Actually to lose the 30, I only did cardio. I will focus on strength training after I am closer to my goal. Cardio burns more calories. I basically did tons of walking and some running (C25K) and spent lots of time on the treadmill. Occasionally I would add biking. These activities gave me more muscle too so I really don't feel like I missed out on anything with strength training.

Best of luck to you!

BerryH · January 2014

Most gym memberships come with a free induction/programme setting. If you haven't been offered one, ask, and think about exactly what your fitness goals are beforehand.

As others have said, cardio isn't essential for fat loss, but will help with all-round fitness. The main thing is to find a something you love; if you hate it you just won't do it. For me this involves doing different things alongside my gym routine - swimming, power walking outside, Zumba glasses, exercise DVDs etc.

But to lose weight your main priority should be accurately recording what you eat within MFP's calorie goals (you should have it set to lose 1lb a week) and being realistic about your exercise calorie burn.

LVCeltGirl · January 2014

Read books on lifting so that you can work on form. If you want to tone all around, you want to do both cardio and strength. Yes, you can lose weight without exercise or just cardio. I have been through this before and looked so much better (especially on my problem areas like my arms and my hips) when I combined strength training and cardio.

BlueBombers · January 2014

I would do both

v1cky0115 · January 2014

Thanks for your replies. I normally rush into going to the gym and end up injured so decided id take it slow and sensible to start off with this time and get somw advice. I had my weight loss set to 2lb a week on mfp which set my calories at 1220. Ive changed it to 1lb a week as I kept going over 1220 and feeling bad about it.

gym advice

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