Weight Training at GYM

lllprakritilll
lllprakritilll Posts: 20
edited November 8 in Fitness and Exercise
, I m on my way to lose weight and some inches.. i m asked to do 30 mins cardio and 30 mins weight training...

Which all weight training mmachines or exercises should i actually include in my weight lifting regime ? ? Plz suggest... And also which al machines r effective in reducing fat from tummy back and shoulders?? How much weight should we actually lift in order to lose fat..????


Thanks in advance...
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Replies

  • maoribadger
    maoribadger Posts: 1,837 Member
    Your body will decide where it wants the fat to be cut from. Trust me. Id like to reduce my belly....my body decides wrists are a good place to start :/

    Have you considered talking to a trainer or a member of gym staff?
  • SueInAz
    SueInAz Posts: 6,592 Member
    Weight lifting doesn't help you lose fat, it helps you gain/retain muscle. When you lose weight, part of it is fat, part of it is water and part of it is muscle. If you do weight/strength training you'll help to retain that muscle so more of your weight loss is fat.

    I second the suggestion of talking to someone at the gym. They should have personal trainers or other staff who work there who can show you a few moves. Most gyms offer you a free session with a personal trainer (in the hopes that you'll pay for it in the future, but you don't need to if you don't want to) so take advantage of it and have them show you some moves with free weights or which machines will help to accomplish your goals.
  • lllprakritilll
    lllprakritilll Posts: 20
    Thanks, will look fr a trainer...
  • lllprakritilll
    lllprakritilll Posts: 20

    SueInAz wrote: »
    Weight lifting doesn't help you lose fat, it helps you gain/retain muscle. When you lose weight, part of it is fat, part of it is water and part of it is muscle. If you do weight/strength training you'll help to retain that muscle so more of your weight loss is fat.

    I second the suggestion of talking to someone at the gym. They should have personal trainers or other staff who work there who can show you a few moves. Most gyms offer you a free session with a personal trainer (in the hopes that you'll pay for it in the future, but you don't need to if you don't want to) so take advantage of it and have them show you some moves with free weights or which machines will help to accomplish your goals.



    But i've mostly read this, to lose fat, gain muscle and to gain muscle we need to lift weight.. i agree cardio too helps in weight loas but it loses weight and muscle both, and fat loss occurs late... in weight lifting fat loss occurs first while building muscle . . (If I'm not wrong...)
  • j6o4
    j6o4 Posts: 871 Member
    Lifting weights in a caloric deficit helps you retain lean body mass while losing weight. To build muscle, you do the same thing but eat in a caloric surplus.
  • lllprakritilll
    lllprakritilll Posts: 20
    j6o4 wrote: »
    Lifting weights in a caloric deficit helps you retain lean body mass while losing weight. To build muscle, you do the same thing but eat in a caloric surplus.

    Oh okay..
  • randomtai
    randomtai Posts: 9,003 Member
    You cannot spot reduce, meaning you cannot pick where the fat comes off. Weight loss is mostly diet. Try looking into a beginners lifting program like Stronglifts or New Rules of Lifting for Women. A trainer might be ok, but a lot don't know what the hell they are talking about.
  • davidharrispt1
    davidharrispt1 Posts: 2 Member
    SueInAz wrote: »
    Weight lifting doesn't help you lose fat, it helps you gain/retain muscle. When you lose weight, part of it is fat, part of it is water and part of it is muscle. If you do weight/strength training you'll help to retain that muscle so more of your weight loss is fat.

    I second the suggestion of talking to someone at the gym. They should have personal trainers or other staff who work there who can show you a few moves. Most gyms offer you a free session with a personal trainer (in the hopes that you'll pay for it in the future, but you don't need to if you don't want to) so take advantage of it and have them show you some moves with free weights or which machines will help to accomplish your goals.

  • davidharrispt1
    davidharrispt1 Posts: 2 Member
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.
  • lllprakritilll
    lllprakritilll Posts: 20
    randomtai wrote: »
    You cannot spot reduce, meaning you cannot pick where the fat comes off. Weight loss is mostly diet. Try looking into a beginners lifting program like Stronglifts or New Rules of Lifting for Women. A trainer might be ok, but a lot don't know what the hell they are talking about.

    Thanks
  • lllprakritilll
    lllprakritilll Posts: 20
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?
  • randomtai
    randomtai Posts: 9,003 Member
    lllprakritilll wrote: »
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?

    Just make sure you get enough protein and dietary fats. 1 gram of protein per pound of lean body mass.
  • lllprakritilll
    lllprakritilll Posts: 20
    randomtai wrote: »
    lllprakritilll wrote: »
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?

    Just make sure you get enough protein and dietary fats. 1 gram of protein per pound of lean body mass.

    Thanks ..
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited November 2014
    randomtai wrote: »
    lllprakritilll wrote: »
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?

    Just make sure you get enough protein and dietary fats. 1 gram of protein per pound of lean body mass.
    The protein is a must. You need to be eating enough protein that your body can manufacture or support existing muscle. I usually aim for 90 - 100 grams per day.

    In my earlier post I most certainly wasn't suggesting that you not lift weights, I was just pointing out that weight lifting itself doesn't burn fat. :smile: Weight lifting is awesome and I highly recommend it.

  • lllprakritilll
    lllprakritilll Posts: 20
    SueInAz wrote: »
    randomtai wrote: »
    lllprakritilll wrote: »
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?

    Just make sure you get enough protein and dietary fats. 1 gram of protein per pound of lean body mass.
    The protein is a must. You need to be eating enough protein that your body can manufacture or support existing muscle. I usually aim for 90 - 100 grams per day.

    In my earlier post I most certainly wasn't suggesting that you not lift weights, I was just pointing out that weight lifting itself doesn't burn fat. :smile: Weight lifting is awesome and I highly recommend it.



    Thanks....
    I actually combine both cardio and weight training in my 90 mins workout regime.

    My question to u, as u said protein is a Must... Which all food/veggies/fruits would u recommend the most as a source of protein ? ?
  • lllprakritilll
    lllprakritilll Posts: 20
    lllprakritilll wrote: »
    SueInAz wrote: »
    randomtai wrote: »
    lllprakritilll wrote: »
    davidharrispt1 wrote: »
    Weight training will help you change the body's composition from fat to muscle so in a way, it does help you to lose fat. Muscle burns calories at rest so the more lean muscle mass you have the more calories you burn out of the gym.

    Is ther any special diet for the lifters?

    Just make sure you get enough protein and dietary fats. 1 gram of protein per pound of lean body mass.
    The protein is a must. You need to be eating enough protein that your body can manufacture or support existing muscle. I usually aim for 90 - 100 grams per day.

    In my earlier post I most certainly wasn't suggesting that you not lift weights, I was just pointing out that weight lifting itself doesn't burn fat. :smile: Weight lifting is awesome and I highly recommend.

    Thanks....
    I actually combine both cardio and weight training in my 90 mins workout regime.

    My question to u, as u said protein is a Must... Which all food/veggies/fruits would u recommend the most as a source of protein ? ?
  • dbmata
    dbmata Posts: 12,950 Member
    meat is optimal for protein intake, with chicken breasts being the bests.
  • lllprakritilll
    lllprakritilll Posts: 20
    dbmata wrote: »
    meat is optimal for protein intake, with chicken breasts being the bests.



    Thanks,

    I used to eat a lot of chicken before. Now i hve reduced to 100gm to 150 gm aday... is that enough??
  • dbmata
    dbmata Posts: 12,950 Member
    edited November 2014
    100gr of chicken breast will net you about what, 25 grams of protein? Say you weight 60kg, rule of thumb when lifting is 1.6gr to 2.2gr protein per kg. You'd want 300-400gr+ of cooked chicken breast.
  • sing809
    sing809 Posts: 54 Member
    If you are in pretty decent shape, start with compound exercises that work a lot of muscles at once. I like the leg press machine a lot. I just discovered strong lift 5x5, which only has 5 exercises so it is easy to learn. Squats, Deadlifts, Bench Presses, Overhead Lifts, and Upright Rows. There is a stronglift group on MFP specifically for women.

    http://stronglifts.com/5x5/

    Bodybuilding sites tend to recommend .8-1.1 grams of protein per pound of bodyweight. I use the macros on MFP to try to get at least 30 percent of my calories from protein. Lean meat, eggs and egg whites, low fat dairy( especially cottage cheese and greek yogurt), and whey protein powder are all great sources of protein.
  • lllprakritilll
    lllprakritilll Posts: 20
    dbmata wrote: »
    100gr of chicken breast will net you about what, 25 grams of protein? Say you weight 60kg, rule of thumb when lifting is 1.6gr to 2.2gr protein per kg. You'd want 300-400gr+ of cooked chicken breast.


    Ohh
  • lllprakritilll
    lllprakritilll Posts: 20
    sing809 wrote: »
    If you are in pretty decent shape, start with compound exercises that work a lot of muscles at once. I like the leg press machine a lot. I just discovered strong lift 5x5, which only has 5 exercises so it is easy to learn. Squats, Deadlifts, Bench Presses, Overhead Lifts, and Upright Rows. There is a stronglift group on MFP specifically for women.

    http://stronglifts.com/5x5/

    Bodybuilding sites tend to recommend .8-1.1 grams of protein per pound of bodyweight. I use the macros on MFP to try to get at least 30 percent of my calories from protein. Lean meat, eggs and egg whites, low fat dairy( especially cottage cheese and greek yogurt), and whey protein powder are all great sources of protein.



    Thanks alot sweetie, fr such informative reply...
  • lllprakritilll
    lllprakritilll Posts: 20
    lllprakritilll wrote: »
    dbmata wrote: »
    100gr of chicken breast will net you about what, 25 grams of protein? Say you weight 60kg, rule of thumb when lifting is 1.6gr to 2.2gr protein per kg. You'd want 300-400gr+ of cooked chicken breast.


    Ohh ok

  • ucabucca
    ucabucca Posts: 606 Member
    The advice is refreshingly good and that is nice to see. I agree you will be pleased if you add weight training as you will become smaller and toned might not loose weight on scale but inches and healthier and yes your body decides where it will drop the fat. When my protein was low I felt sluggish I had to up because of my level of activity beyond MFP and now feel a lot better. Protein is not to be feared It and healthy fats are good for you. Enjoy and have fun on your journey
  • JoRocka
    JoRocka Posts: 17,525 Member
    lllprakritilll wrote: »
    j6o4 wrote: »
    Lifting weights in a caloric deficit helps you retain lean body mass while losing weight. To build muscle, you do the same thing but eat in a caloric surplus.

    Oh okay..


    this sounds like there is a question. Do you understand or do you need further clarification.

    not being snarky- just actually asking.
  • lllprakritilll
    lllprakritilll Posts: 20
    ucabucca wrote: »
    The advice is refreshingly good and that is nice to see. I agree you will be pleased if you add weight training as you will become smaller and toned might not loose weight on scale but inches and healthier and yes your body decides where it will drop the fat. When my protein was low I felt sluggish I had to up because of my level of activity beyond MFP and now feel a lot better. Protein is not to be feared It and healthy fats are good for you. Enjoy and have fun on your journey



    Thanks... wil keep ur words in mind...
  • mrsroseblack
    mrsroseblack Posts: 45 Member
    I registered at bodybuilding.com and downloaded the free app bodyspace. Then I started following the Jamie Eason's LiveFit Trainer.. I'm on week 4 (of 12) and I am loving it! Tells you exactly what machines to use and there are even tips and videos to show you how to use the machines if you don't know how already.
  • lllprakritilll
    lllprakritilll Posts: 20
    mrsroseblack wrote: »
    I registered at bodybuilding.com and downloaded the free app bodyspace. Then I started following the Jamie Eason's LiveFit Trainer.. I'm on week 4 (of 12) and I am loving it! Tells you exactly what machines to use and there are even tips and videos to show you how to use the machines if you don't know how already.

    Ok , ll dwnload it soon. Thanks
  • lllprakritilll
    lllprakritilll Posts: 20
    JoRocka wrote: »
    lllprakritilll wrote: »
    j6o4 wrote: »
    Lifting weights in a caloric deficit helps you retain lean body mass while losing weight. To build muscle, you do the same thing but eat in a caloric surplus.

    Oh okay..


    this sounds like there is a question. Do you understand or do you need further clarification.

    not being snarky- just actually asking.
    JoRocka wrote: »
    lllprakritilll wrote: »
    j6o4 wrote: »
    Lifting weights in a caloric deficit helps you retain lean body mass while losing weight. To build muscle, you do the same thing but eat in a caloric surplus.

    Oh okay..


    this sounds like there is a question. Do you understand or do you need further clarification.

    not being snarky- just actually asking.



    Hey really THANKS... I GOT IT......
  • workout_ninja
    workout_ninja Posts: 524 Member
    i always struggle to get alot of protein in me. I eat chicken breasts and lots of eggs but i find protein powder helps me get it all in. Maybe you should look into that?
This discussion has been closed.

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