gym tips

lmurphy26
lmurphy26 Posts: 5 Member
edited November 13 in Fitness and Exercise
I have been going to the gym for the past four weeks and really enjoying it(which is unlike me). I do a mixture of cardio and weight training on the machines. Is there anything that anyone would recommend for me to do for maximum weight loss?!

Replies

  • jmasci20
    jmasci20 Posts: 82 Member
    Be careful about what you're logging in terms of calories burned. If you overestimate then it will slow your weight loss and add frustration!
  • dwolfe1985
    dwolfe1985 Posts: 100 Member
    Heavy compound lifts if you have access to the equipment will burn loads of calories particularly squats and deadlifts.
  • everaftermath
    everaftermath Posts: 1
    dwolfe1985 wrote: »
    Heavy compound lifts if you have access to the equipment will burn loads of calories particularly squats and deadlifts.

    look up some basic bodypart split routines (upper, lower, core, etc. or split into days chest, back, shoulders, legs, etc. or focus more on compound lifts or a powerlifting style).
    this kind of training will help build muscle, which in turn is going to help you burn more fat in general (plus lifting is most likely going to burn more calories than cardio, and you'll continue to burn cals long after your workout too).
    do cardio after you lift to save your energy. cardio doesn't have to be excessive! focus moreso on the weights, but find a balance, and great results will come!
  • comeongethealthyro
    comeongethealthyro Posts: 50 Member
    bodybuilding.com has a wonderful database of exercises to choose from, showing which muscles are specifically targeted!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    alternating days with cardio and full body weight training

    http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/
  • AlaskanVeteran
    AlaskanVeteran Posts: 10 Member
    edited March 2015
    COMPOUND LIFTS. They are your best friend. They are time efficient because each compound lift works so many muscles at once (versus isolating a particular region on a machine). They burn more calories, build your core strength and much more. My advice: stay away from the machines and switch to a beginner program that is focused on compound lifting. A very good book (and program) for this is Starting Strength by Mark Rippetoe. He breaks down (in a lot of detail) all the main compound lifts and accessory exercises.

    After going through his book, you'll know how to lift with proper technique to avoid injury, you'll understand the mechanics behind the lifts and you'll go to the gym with a great (and simple) game plan. If you're not ready to shell out cash for his book, you can also look up the Starting Strength wiki page. It is a great resource for beginners. Oh, and I'm currently using this program as well.

    As previously mentioned by someone else, squats and deadlifts are very beneficial. In the opinion of many lifters (including experts), they are the most important exercises you can do.

    More tips for weight loss:
    - Drink a lot of water (I drink 12-16 cups per day)
    - Dramatically reduce carb intake
    - Increase protein and fat intake
    - Count/log absolutely everything to make sure you're at a 500-750 calorie deficit every day and to make sure your macros are in control
    - Remain consistent in all areas!

    Lastly: Always remember that discipline outlasts motivation.
  • gamesandgains
    gamesandgains Posts: 640 Member
    dwolfe1985 wrote: »
    Heavy compound lifts if you have access to the equipment will burn loads of calories particularly squats and deadlifts.

    I like this^
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