What to do at the gym to lose weight
ItalianInBoston
Posts: 3
Hey everyone. I'm pretty new to working out and new to joining a gym. So far I've only been doing cardio, running/walking on a treadmill while at the gym.
What I should be doing at the gym and for how long? What should I be eating everyday for breakfast, lunch, and dinner?
What I'm trying to do:
I want to lose weight, about 65 pounds. I'd also like to gain more upper body strength, I can barely do a push up now.
About me:
I weigh 265 lbs now and I'm 28 years old and am 6'1". I'd like to get down to 200 lbs.
Any help is greatly appreciated. Thank you!
What I should be doing at the gym and for how long? What should I be eating everyday for breakfast, lunch, and dinner?
What I'm trying to do:
I want to lose weight, about 65 pounds. I'd also like to gain more upper body strength, I can barely do a push up now.
About me:
I weigh 265 lbs now and I'm 28 years old and am 6'1". I'd like to get down to 200 lbs.
Any help is greatly appreciated. Thank you!
0
Replies
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Ultimately to lose weight all you need to do is eat a calorie deficit. You don't need to eat anything specific or go to the gym. There are of course things that'll help, but just bear that in mind.
First, if you want to improve your upper body strength you should start strength training. Even if you weren't fussed about strength, it would help more than cardio alone anyway. But don't just focus on arms, make sure to do everything. Some people might say to ditch the cardio entirely... if you enjoy it, keep it. Some say it's still useful to do cardio, while others say that strength training is a cardio workout in itself. It's up to you, really.
As for food, try to get enough protein to help maintain your muscles. If you're really focused on getting maximum performance in the gym I'm sure someone can give you a food plan for that which will give you the right macros. Personally I just eat whatever the hell I want as long as I'm within my calories.0 -
Anyone else?0
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I joined the Y in December and want to lose weight and tone up. I also have no upper body strength. The Y has a great program and put me with a staff member who set me up a gym routine of strength training on 9 different weight resistance machines. I do that 3 x week together with 30 min on the recumbent bike. I try to get to the gym for 2 or 3 more times for just cardio on the bike. I also am on a 1200 calorie diet.
Talk to your gym about your goals and see if they can help you with a program.0 -
To lose weight you need a reasonable calorie deficit. I suggest you read this thread to help get you started:
http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants
To work on push ups I started first doing wall push ups, when I could do those I moved down to the kitchen counter, then to steps, and slowly made my way down to being able to do regular push ups. It took time and persistence to get there, but I can now do 50 push ups again.
You should definitely look into a strength training program: New Rules of Lifting, Starting Strength, Stronglifts.0 -
I go on treadmill for 10 minutes get warmed up and I'm on the weights.
I don't do any cardio! Weights I've been told for long time will keep your metabolism burning for longer than any cardio sesh.
You should talk to a PT at your gym and ask them for a program.
I don't eat any bread, pasta or potatoes.
Swap potato for sweet potato
Eat protein to help with muscle growth.
Eggs, fish, chicken, turkey is pure protein. Lots of vegetables
Minimal dairy! Not much fruit. If your going to eat fruit - any kind of berry!
Water - drink water. Nothing else!
This is what I do anyways. Read up on "Paleo"0 -
Read the sexy pants link! Exercise is for fitness, calorie deficit for weight loss.0
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I go on treadmill for 10 minutes get warmed up and I'm on the weights.
I don't do any cardio! Weights I've been told for long time will keep your metabolism burning for longer than any cardio sesh.
You should talk to a PT at your gym and ask them for a program.
I don't eat any bread, pasta or potatoes.
Swap potato for sweet potato
Eat protein to help with muscle growth.
Eggs, fish, chicken, turkey is pure protein. Lots of vegetables
Minimal dairy! Not much fruit. If your going to eat fruit - any kind of berry!
Water - drink water. Nothing else!
This is what I do anyways. Read up on "Paleo"
If you like paleo, that's cool but it's totally unnecessary for weight loss. I drink milk, eat pasta, white bread, potatoes of all kind and let's throw in the fact I squeeze ice cream, pizza and fast food in there as well. Nutrient dense foods are important but that's an arbitrary list of nonsense that no one HAD to follow to lose weight. I've lost 50 lbs, gone up in strength in lifting and lowered my body fat % doing all the things you're telling OP not to do.0 -
I agree with the above posts about deficit. That is where you lose weight. Read the sexy pants link given above.
Specific diet doesn't necessarily matter. Many people pick one type of eating over another because they find it fits them. There are no "NO GO" foods, but you may find a few that you personally need to limit greatly to keep on track.
As for the push-ups, if you have a goal, you will want to train for that goal. The treadmill won't help you do a push-up. Doing push-ups will. Here is a plan I've seen around http://hundredpushups.com/#sthash.kDWbcYWL.dpbs. It is a goal oriented plan geared towards pushups and will increase your upper body strength in the process.
There are many other strength programs that are common on MFP. I'd start looking in the fitness and exercise threads and seeing what programs may interest you. Many programs are based on compound moves that will work your whole body during a lift. These are great for strength and efficient use of time at the gym.0 -
I go on treadmill for 10 minutes get warmed up and I'm on the weights.
I don't do any cardio! Weights I've been told for long time will keep your metabolism burning for longer than any cardio sesh.
You should talk to a PT at your gym and ask them for a program.
I don't eat any bread, pasta or potatoes.
Swap potato for sweet potato
Eat protein to help with muscle growth.
Eggs, fish, chicken, turkey is pure protein. Lots of vegetables
Minimal dairy! Not much fruit. If your going to eat fruit - any kind of berry!
Water - drink water. Nothing else!
This is what I do anyways. Read up on "Paleo"
If you like paleo, that's cool but it's totally unnecessary for weight loss. I drink milk, eat pasta, white bread, potatoes of all kind and let's throw in the fact I squeeze ice cream, pizza and fast food in there as well. Nutrient dense foods are important but that's an arbitrary list of nonsense that no one HAD to follow to lose weight. I've lost 50 lbs, gone up in strength in lifting and lowered my body fat % doing all the things you're telling OP not to do.
I don't eat pasta, bread anything with wheat due to coeliac disease. I'm not really telling anybody not to do anything if your going to quote me. Read it before you quote. I'm just saying what's working for me.
Everybody is different.
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Weight loss is about a calorie deficit and it doesn't matter what you eat to get that deficit.
Eta: I lost almost 60lbs eating fast food, 'processed' foods etc etc. I also didn't do any exercise during that time either. I started paying attention to portion sizes and began eating at a calorie deficit. Weight loss is about calories. Period.0 -
I go on treadmill for 10 minutes get warmed up and I'm on the weights.
I don't do any cardio! Weights I've been told for long time will keep your metabolism burning for longer than any cardio sesh.
You should talk to a PT at your gym and ask them for a program.
I don't eat any bread, pasta or potatoes.
Swap potato for sweet potato
Eat protein to help with muscle growth.
Eggs, fish, chicken, turkey is pure protein. Lots of vegetables
Minimal dairy! Not much fruit. If your going to eat fruit - any kind of berry!
Water - drink water. Nothing else!
This is what I do anyways. Read up on "Paleo"
If you like paleo, that's cool but it's totally unnecessary for weight loss. I drink milk, eat pasta, white bread, potatoes of all kind and let's throw in the fact I squeeze ice cream, pizza and fast food in there as well. Nutrient dense foods are important but that's an arbitrary list of nonsense that no one HAD to follow to lose weight. I've lost 50 lbs, gone up in strength in lifting and lowered my body fat % doing all the things you're telling OP not to do.
I don't eat pasta, bread anything with wheat due to coeliac disease. I'm not really telling anybody not to do anything if your going to quote me. Read it before you quote. I'm just saying what's working for me.
Everybody is different.
I did read what you wrote
You didn't put the "that's what works for me" until the bottom and prior proceeded to tell OP to swap out things for others "sweet potatoes for potatoes, fruits - only berries, nothing but water".
That is why I decided to interject before you confuse OP with a bunch of random things they don't have to do and be successful0 -
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The only way to lose weight is to have a calorie deficit. How you reach it is up to you - with common sense that's it. Sure you have an idea of what an healthy diet is made of?
http://www.nhs.uk/livewell/loseweight/Pages/Loseweighthome.aspx
To gain upper body strenght do any resistance training for the upper body. There's a multitude of exercises. Go to your local gym and you can be advised there.0 -
^^ This. As a fitness instructor, my opinion is that when you have a fair amount of fat to lose, a combination of strength and cardio works quicker than just strength training alone. Building muscle is very important, muscles are the furnace that burns the fat. But you gotta put in a little fat burning time as well! Your workouts don't have to be marathon cardio sessions at all. That is why higher intensity shorter workouts have become popular... less time + increased metabolism. But build up to these, start slow and reasonable, don't kill yourself then be super sore for a week, never to work out again! Being here on MFP, logging your food daily and being aware of what you eat is HUGE. Good job making the commitment to yourself, it is the very best thing you can do. Smile, keep that head high, you CAN do this! (:The only way to lose weight is to have a calorie deficit. How you reach it is up to you - with common sense that's it. Sure you have an idea of what an healthy diet is made of?
http://www.nhs.uk/livewell/loseweight/Pages/Loseweighthome.aspx
To gain upper body strenght do any resistance training for the upper body. There's a multitude of exercises. Go to your local gym and you can be advised there.0 -
Ultimately to lose weight all you need to do is eat a calorie deficit. You don't need to eat anything specific or go to the gym. There are of course things that'll help, but just bear that in mind.
First, if you want to improve your upper body strength you should start strength training. Even if you weren't fussed about strength, it would help more than cardio alone anyway. But don't just focus on arms, make sure to do everything. Some people might say to ditch the cardio entirely... if you enjoy it, keep it. Some say it's still useful to do cardio, while others say that strength training is a cardio workout in itself. It's up to you, really.
As for food, try to get enough protein to help maintain your muscles. If you're really focused on getting maximum performance in the gym I'm sure someone can give you a food plan for that which will give you the right macros. Personally I just eat whatever the hell I want as long as I'm within my calories.
^^Agree0 -
what about nuts? is there some good "Paleo" websites that are free?0
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I'm sure they have trainers there. Probably best to hook up with a good one and learn it right the first time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Calorie deficit + cardio0
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Moderate calorie deficit (set weight loss to 0.5 - 1 lb a week, weigh and measure all food).
Reliable Strength training routine (Stronglifts 5x5, Starting Strength)
Moderate cardio if desired.0 -
My son was about your weight and is your height. He plays basketball at the gym everyday and has done wonders for the weight part - and he enjoys it enough that it keeps him going. If you like cameraderie, hit up the bball court or take classes - at least for the weight loss part - just burning those calories!0
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Calorie deficit + cardio + Resistance Training
fixed it...
- Diet for weight control
- Cardio for cardiovascular fitness...your heart and lungs and overall endurance
- Resistance training to preserve lean mass, and be strong...and look awesome once you've cut the fat.0 -
^^ This. As a fitness instructor, my opinion is that when you have a fair amount of fat to lose, a combination of strength and cardio works quicker than just strength training alone. Building muscle is very important, muscles are the furnace that burns the fat. But you gotta put in a little fat burning time as well! Your workouts don't have to be marathon cardio sessions at all. That is why higher intensity shorter workouts have become popular... less time + increased metabolism. But build up to these, start slow and reasonable, don't kill yourself then be super sore for a week, never to work out again! Being here on MFP, logging your food daily and being aware of what you eat is HUGE. Good job making the commitment to yourself, it is the very best thing you can do. Smile, keep that head high, you CAN do this! (:The only way to lose weight is to have a calorie deficit. How you reach it is up to you - with common sense that's it. Sure you have an idea of what an healthy diet is made of?
http://www.nhs.uk/livewell/loseweight/Pages/Loseweighthome.aspx
To gain upper body strenght do any resistance training for the upper body. There's a multitude of exercises. Go to your local gym and you can be advised there.
^^^THIS!!!
I have done a total body workout with cardio three days a week (~9-12 hours weekly) and have been adamant about logging and keeping my macros.
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One of the best things to do is set smaller goals towards your bigger goal. 65lbs can sound so discouraging. Set a goal of 15lbs by a certain date. Be realistic. Document your food consumption. I lost 30lbs before my wedding but I made sure I had 6 months to do it. Every week you need to have goals on calorie intake AND goals on excercise. Track it. Weigh in weekly. Take progress pictures. It's really exciting when you meet your first goal. It makes you motivated to keep going.0
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Calorie deficit + cardio + Resistance Training
fixed it...
- Diet for weight control
- Cardio for cardiovascular fitness...your heart and lungs and overall endurance
- Resistance training to preserve lean mass, and be strong...and look awesome once you've cut the fat.
In to add that "Cardio - to eat more while maintaining the same deficit you can get from diet alone" (cardio allows you to eat, mmm)0 -
I would ask for help at your gym. The way I look at it is any thing you do as far as exercise will help you burn cals. Strenght training is a good way to loose fat and gain muscle. Cardio helps burn cals fast and is good for your heart, lungs. So you can mix up the kinds of things you may like to do.
Eat less calories then the program tells you. It took me a while to figure this part out, but if you don't eat them the weight comes off. It was hard for me to find the calorie count for me, with exercise but this is all about a life style change for me and not a race.0 -
Great advice on here- I would be careful with the "100 pushups" program if you decide to try it. It ramps up pretty quickly, and though I gained enough muscle strength to get up to 42, my joints and connective tissues didn't have the time to catch up and I ened up with a few nagging shoulder injuries. I'd suggest trying a well-rounded strength program rather than focusing on any one move. Have fun!0
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I go on treadmill for 10 minutes get warmed up and I'm on the weights.
I don't do any cardio! Weights I've been told for long time will keep your metabolism burning for longer than any cardio sesh.
You should talk to a PT at your gym and ask them for a program.
I don't eat any bread, pasta or potatoes.
Swap potato for sweet potato
Eat protein to help with muscle growth.
Eggs, fish, chicken, turkey is pure protein. Lots of vegetables
Minimal dairy! Not much fruit. If your going to eat fruit - any kind of berry!
Water - drink water. Nothing else!
This is what I do anyways. Read up on "Paleo"
If you like paleo, that's cool but it's totally unnecessary for weight loss. I drink milk, eat pasta, white bread, potatoes of all kind and let's throw in the fact I squeeze ice cream, pizza and fast food in there as well. Nutrient dense foods are important but that's an arbitrary list of nonsense that no one HAD to follow to lose weight. I've lost 50 lbs, gone up in strength in lifting and lowered my body fat % doing all the things you're telling OP not to do.
I don't eat pasta, bread anything with wheat due to coeliac disease. I'm not really telling anybody not to do anything if your going to quote me. Read it before you quote. I'm just saying what's working for me.
Everybody is different.
She read it. You just never said you have Celiac's until she quoted you with a counter-argument. Everybody is different, but nobody loses weight unless they're eating at a calorie deficit, "paleo" or not.
Obviously, if you literally cannot eat something due to an allergy, don't include it in your diet. But deprivation diets don't work long-term, so for people who can tolerate wheat, going "paleo" for no medical reason whatsoever is an entirely personal choice that should be made with the understanding that one will be living with that diet for their entire life if they intend to keep the weight off for their entire life.0 -
Like others have said, all you need to lose weight is a caloric deficit. Some people use cardio exercise (running, swimming, biking, that kind of thing) to create that deficit, but it's not needed. Personally, I find that doing a lot of aerobic exercise makes me super hungry and makes it hard for me to maintain a deficit, so I have to limit the amount of cardio I do. You should definitely do at least some cardio for heart health and general fitness, but don't overdo it or it might make it harder to control what you eat...
Now, for strength, you have to lift heavy weights. Don't just go to the gym and start curling and benching without a plan, though: take some time to learn and understand how your body works (the difference between strength and muscle mass, the role of your central nervous system in strength training, weight loss/gain while lifting, why lifting while losing weight is important, etc.) and get on a well-established strength training program. The two most popular beginners programs out there are Starting Strength (get the book on Amazon) and Stronglifts 5x5 (http://www.stronglifts.com/). Take a look at both, pick one and do it consistently.0 -
Strength training is as important as the rest. I do it M,W & F and on T, TH I do spin. If I have time after my M, W & F routine I get on the TM or elliptical. Just mix it up every 6 weeks or so to keep your muscles guessing.
Diet is just as important, all the exercise in the world isn't going to help if you over eat. I just cut out sugar, fake sugar and cut way back on my carbs. I don't do white bread, pasta etc. when I do carbs.0 -
My suggestion is:
diet + cardio + weight training
DIET:
for now just thrive for calorie deficit, but it would be better if you could ditch the junk completely as junk doesn't help you gaining muscle. Do not drink alcohol, you have no idea how many calories you're drinking if you are a regular guy.
CARDIO:
better if done fasted (morning!) and better if you wait about an hour after you've done to introduce calories. So don't eat for the 3/5 hours before and for 1 hour afterward. Keep you heartrate monitored so that you're maximizing your effort (ask your coach about it).
WEIGHT TRAINING:
Lifting weights (please, work your legs as well!) help you build lean muscle. Lean muscle speeds up your metabolism, you see where I'm going with this?
-- Do something everyday. Don't be like "oh, I've ran yesterday, I have to rest a couple of days". Nope, work your arms.
-- Stretch!0
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