New to the gym
Clawsal
Posts: 255 Member
Hi!
So I have lost 20 pounds, more or less without exercise. I still have another 20 pounds to go. The problem is, I am losing most of my weight from the upper body (bye bye boobies). I lost 1 size in the lower body and lets say 1.5 sizes in the upper body (1 size, and I can wear more fitted tops). My legs are exactly the same shape (but smaller).
I know there is nothing that can be done about the boobs
.
But! I joined a gym, where I go 3x a week. I do a 15-minute warmup (elliptical), then weight train (45 minutes), then run for 30 minutes.
My questions are about the weight training.
1. I think I should focus on the upper body and core. The gym trainer says that I should train the whole body (every time), and the muscles in the legs are the biggest "fat burner". BUT I already have big calves and thighs (and yes there is a lot of fat that I hope will go away, but there is also muscle!). So what do you think?
2. I am doing 3 series of 10 for each exercise. How heavy should the weights be (how do I know that they are heavy enough)?
3. Should I be sore after each workout? My upper body is usually a bit sore the day after but I can't feel anything in my legs even with the running.
4. When should I add weight? Every time, every week?
For info, I am using the machines, not the free weights. I know the free weights make for a better training, but the machines are less intimidating.
Thanks!
So I have lost 20 pounds, more or less without exercise. I still have another 20 pounds to go. The problem is, I am losing most of my weight from the upper body (bye bye boobies). I lost 1 size in the lower body and lets say 1.5 sizes in the upper body (1 size, and I can wear more fitted tops). My legs are exactly the same shape (but smaller).
I know there is nothing that can be done about the boobs
.But! I joined a gym, where I go 3x a week. I do a 15-minute warmup (elliptical), then weight train (45 minutes), then run for 30 minutes.
My questions are about the weight training.
1. I think I should focus on the upper body and core. The gym trainer says that I should train the whole body (every time), and the muscles in the legs are the biggest "fat burner". BUT I already have big calves and thighs (and yes there is a lot of fat that I hope will go away, but there is also muscle!). So what do you think?
2. I am doing 3 series of 10 for each exercise. How heavy should the weights be (how do I know that they are heavy enough)?
3. Should I be sore after each workout? My upper body is usually a bit sore the day after but I can't feel anything in my legs even with the running.
4. When should I add weight? Every time, every week?
For info, I am using the machines, not the free weights. I know the free weights make for a better training, but the machines are less intimidating.
Thanks!
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Replies
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I don't want to sound mean, but you don't have super muscley legs - if you keep losing body fat, your legs will eventually lean up too, and shrink considerably! (I was a similar size, and shape - I went from an Australian size 14 to a 6...with heavy weight training and lots of legs included)
I would definitely train legs! (and heavy weights - I usually aim for a weight that is a struggle by the end of the set) I add weight when those weights are no longer a struggle.
I don't ever feel sore, so not the right person to ask. If you get DOMS in your upper body but not legs, perhaps you aren't pushing yourself when training legs though?
Can you get the trainer to show you how to lift properly with free weights?0 -
Simplistic answers - you don't need to overthink things.
1/ Agree with your trainer. A lot of "legs" compound moves actually engage a huge number of core and other muscles. Hope I'm not being too blunt but your legs aren't big because you have huge muscles - sorry.
2/ You should be finding the last reps difficult but not maximal effort.
3/ Soreness is very related to how new you are to your exercise routine. It will change quickly as you get accustomed to your routine. The goal is for your workout to be challenging to your muscles not to create soreness.
4/ See answer 2/.
Don't worry at this stage about the differences between machines and free weights - it's often over-emphasised anyway. You can always add in free weights later when you feel more confident. My daughter is the same and stays out of the free weight section unless she is with me.
Great progress so far BTW, you have lost a lot of fat from around your middle too.0 -
I'm not an expert, but I'll try and share what I've learnt over the last yearHi!
So I have lost 20 pounds, more or less without exercise. I still have another 20 pounds to go. The problem is, I am losing most of my weight from the upper body (bye bye boobies). I lost 1 size in the lower body and lets say 1.5 sizes in the upper body (1 size, and I can wear more fitted tops). My legs are exactly the same shape (but smaller).
I don't think anyone loses inches perfectly evenly, I'll have months when the pounds seem to only be dropping from my legs, then the next my waist will suddenly shrink.
I know there is nothing that can be done about the boobs.
Although nothing other than surgery will make them bigger, I've found building a little chest muscle has definitely made mine look perkier
But! I joined a gym, where I go 3x a week. I do a 15-minute warmup (elliptical), then weight train (45 minutes), then run for 30 minutes.
My questions are about the weight training.
1. I think I should focus on the upper body and core. The gym trainer says that I should train the whole body (every time), and the muscles in the legs are the biggest "fat burner". BUT I already have big calves and thighs (and yes there is a lot of fat that I hope will go away, but there is also muscle!). So what do you think?
I agree with a previous poster, your legs don't look excessively muscled. I don't know about "fat burner" but I find a lot of the so called leg exercises such as squats and deadlifts also work my core and a little upper body. If you can learn them and get over the feelings of intimidation the big compound lifts are great for working every part of your body while the machines will only really work the targeted muscles free weights work all the little supporting muscles. It's amazing how much you need to engage your core when benching for example, to stop the bar wobbling all over the place.
2. I am doing 3 series of 10 for each exercise. How heavy should the weights be (how do I know that they are heavy enough)? Personally I would say as heavy as you can manage without losing form or injuring yourself. I'm following a program for my main lifts (5/3/1) but for my accessories such as lat pull downs, assisted pull ups and dips (assisted because I can't manage unassisted), one handed rows, triceps extentions, squat and deadlift variations and dumbell presses, I start a new weight at 6/5/4 reps then add a rep each session until I'm doing 10/10/10 when I'll up the weight. If you can do 10x3 then you should probably up the weight.
3. Should I be sore after each workout? My upper body is usually a bit sore the day after but I can't feel anything in my legs even with the running.I mostly only get sore after a heavy week or when I've done something new (legs, bums and tums is making me seriously sore), you don't need to be sore to have had a good workout, maybe your legs are used to the intensity
4. When should I add weight? Every time, every week? You don't necessarily need to be adding weight as long as you are making some kind of progression each session/week. It could be adding weight or adding reps or reducing your rest period.
For info, I am using the machines, not the free weights. I know the free weights make for a better training, but the machines are less intimidating.
Those free weights are intimidating, but only for the first few sessions. Could you hire a personal trainer for a couple of sessions to help you master form and feel more comfortable? With the big improvements I've seen since doing compound lifts, I just wish I'd moved away from the machines 6 months before I did. Maybe you could look at dumbell routines if that would be less intimidating1 -
Thank you for your (honest) answers! I didn't mean I have muscular legs (lol), but rather I have more muscle (and a lot more fat) in the lower body than the upper body, so I thought working the upper body more would even things out.
But I get your point so I will absolutely work on all muscles.
I will however stick to the machines for now, as I don't feel confident enough to go to the free weights part of the gym (where all the fit people are). I should stick to what I am comfortable with, otherwise I will just stop going to gym. So thanks sijomial for saying machines are fine too (for a beginner at least).
And firef1y72, what an amazing transformation for just one year! My "before" and "during" pictures are 6 months apart... I am very slow going!
Thanks again!0 -
For weights 10 is a target number to reach. When I started using the gym for my training I was told the number of reps is not set in stone. So if can do more do more and if can't get there don't worry. So if you can only reach say 7 or less the weight is too heavy, if you reach 13 or over then the weight is to light. 10 is ideally the point of failure. Through experience you will work out what is the right weigh for your target rep count
Also it doesn't matter if you don't feel sore after every time, it's being consistent with your training over a period of time brings the changes on.0 -
Good point and one that is overlooked in some of the discussion about what is better. The "perfect" workout you don't actually do is worthless!I should stick to what I am comfortable with, otherwise I will just stop going to gym.
I started working out in 1974 and still use machines for some of my routine - they certainly aren't just for beginners. The quality of the workout is often down to the structure of the routine and the effort the person puts in rather than the equipment used.
I also use barbells, dumbbells and bodyweight exercises, it doesn't have to be all or nothing. You can dip your toe in the free weights section when you feel ready. You will get more confident over time, getting a PT to tweak your routine and also demonstrate some lifts really helps. It's really just a room full of heavy objects and the people there are generally helpful/enthusiastic rather than judgemental/scary. Honest!
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You're doing well with your workout routine and your 20 lb loss is already showing good progress.
You seem to want to learn more about body building. Read these: http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest0 -
I don't feel confident enough to go to the free weights part of the gym (where all the fit people are)
The funny thing is, after following a good, pro-designed freeweight program for a few weeks, you'll start to notice that most of those people you were formerly intimidated by are doing plenty wrong, and look fit in spite of their poor form or poor exercise choices. They will provide much amusement and curiosity as you go about your business. Most people are focused on themselves anyway, so you're just background noise to them.
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My opinion, I would do a total body circuit three days a week.0
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LOL I just received this private message, and don't know what to make of it!
"I saw your post about new to the gym and the questions that you had. If no one has really "Satisfied" you with some good advice I am willing to give you my 2 cents. Congrats on your losing weight and joining the gym its a great start. I will tell you this, 80% of that 20lb weight loss is GREAT but I am willing to bet it is 80% water weight. This happens to everyone so dont allow that to get you down. Have a great Saturday."0 -
Cherimoose wrote: »I don't feel confident enough to go to the free weights part of the gym (where all the fit people are)
The funny thing is, after following a good, pro-designed freeweight program for a few weeks, you'll start to notice that most of those people you were formerly intimidated by are doing plenty wrong, and look fit in spite of their poor form or poor exercise choices. They will provide much amusement and curiosity as you go about your business. Most people are focused on themselves anyway, so you're just background noise to them.
Well, everyone at the gym has been super nice so far... so I absolutely know these are my personal issues!0 -
LOL I just received this private message, and don't know what to make of it!
"I saw your post about new to the gym and the questions that you had. If no one has really "Satisfied" you with some good advice I am willing to give you my 2 cents. Congrats on your losing weight and joining the gym its a great start. I will tell you this, 80% of that 20lb weight loss is GREAT but I am willing to bet it is 80% water weight. This happens to everyone so dont allow that to get you down. Have a great Saturday."
Just ignore stupidity. 80% of your 20lb weight loss isn't water weight.1 -
Also remember that as you lose weight, you also lose muscle. If you don't progressively work those muscles while in a deficit, you will lose a greater % of them than if you had. So, please find a full-body routine(even if its with machines) and keep it up. Eventually I hope you will venture out and try the free weights 0
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DancingMoosie wrote: »Also remember that as you lose weight, you also lose muscle. If you don't progressively work those muscles while in a deficit, you will lose a greater % of them than if you had. So, please find a full-body routine(even if its with machines) and keep it up. Eventually I hope you will venture out and try the free weights
You lose muscle even when you lose weight at a rate of < 1 pound a week?
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LOL I just received this private message, and don't know what to make of it!
"I saw your post about new to the gym and the questions that you had. If no one has really "Satisfied" you with some good advice I am willing to give you my 2 cents. Congrats on your losing weight and joining the gym its a great start. I will tell you this, 80% of that 20lb weight loss is GREAT but I am willing to bet it is 80% water weight. This happens to everyone so dont allow that to get you down. Have a great Saturday."
Just ignore stupidity. 80% of your 20lb weight loss isn't water weight.
Well... I was wondering for a moment there!
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My legs are exactly the same shape (but smaller).
this right here is a great reason to go compound/include lower-body, if you even needed one more. i've got the 'same' legs, same measurements even as when i started lifting two years ago. but they look different.
for machine work i have nothing about how to proceed. but if you do want to eat the intimidation and try the free weights, mark rippetoe's book starting strength is a great resource. i chose stronglifts 5x5 as my first formal programme and that made the questions about where to start and how much to increase the weight fairly simple.
i'll just add two things: free weights and compound lifts are just flat-out more fun. they're terrifying when you're brand new but i can't say enough about how worthwhile it is if you can face that. and most organized lifting programmes i've seen have answers built in about what to do with the progression in weight, i.e. how to handle the problem if you find their default prescribed increase rate is too high.
congrats on your loss btw.
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Thank you for your (honest) answers! I didn't mean I have muscular legs (lol), but rather I have more muscle (and a lot more fat) in the lower body than the upper body, so I thought working the upper body more would even things out.
But I get your point so I will absolutely work on all muscles.
I will however stick to the machines for now, as I don't feel confident enough to go to the free weights part of the gym (where all the fit people are). I should stick to what I am comfortable with, otherwise I will just stop going to gym. So thanks sijomial for saying machines are fine too (for a beginner at least).
And firef1y72, what an amazing transformation for just one year! My "before" and "during" pictures are 6 months apart... I am very slow going!
Thanks again!
Think about what you said...maybe the "fit people" are on to something. Are they there "because" they're fit, or are they fit because they use free weights? Good luck in your program. You cant go wrong with total body training!0 -
I will however stick to the machines for now, as I don't feel confident enough to go to the free weights part of the gym (where all the fit people are). I should stick to what I am comfortable with, otherwise I will just stop going to gym. So thanks sijomial for saying machines are fine too (for a beginner at least).
All those fit people had to start somewhere. I guess my gym is somewhat out of the ordinary, the super fit all seem to be on the few pieces of cardio and machines. Then at the time I work out with weights (when the gym first pens in the morning) I'm generally the only one on the free weights and I certainly don't consider myself fit.
If/when you do feel like doing your toes in the free weight section then I would recommend reading up as much as possible, watching YouTube and there's a thread on here with loads of videos of some of the compound lifts (can't link as I'm on my phone. Choose a lift to start with and practise it for a couple of sessions, then add another in the next week. Stick your headphones in, act like you know what you're doing and no one really takes any notice of you. Tell a lie, after a few months you'll be on nodding terms with anyone else in the area and when you get to a big mile stone you might just find them silently cheering you on.
And firef1y72, what an amazing transformation for just one year! My "before" and "during" pictures are 6 months apart... I am very slow going!
Thank you. I won't pretend it hammy been hard work, because it has. Still got a long way to go but as I said I've really seem the most changes since ditching the machines and lifting the heavy weights. I hope to hit ideal weight some time next year and then I'll have lost over half my body weight
Thanks again!
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I've been using both free weights AND machines for years and I'm not ashamed of it. I don't care if people think I'm inferior for using machines. Their feelings are their business, not mine to worry about. I've only gotten stronger and more defined over time, and never been injured.
Do what works for you and don't worry about impressing others over in the free weights section if you aren't ready for it yet. Transition when you're comfortable or just stick with the machines. Get a trainer or someone who knows what they're doing to help you with proper form when you first start free weights.
Sure, free weights are better for achieving certain goals, but they aren't a requirement for fitness. I see fit people using free weights and fit people using machines. I also see fools with dangerously poor form fooling around in both sections, too. Don't even worry about it.
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Hey! Good job on your weight loss so far!! You should try and find an all over routine. Squats and deadlifts are your friends as well!! You can change the shape of your legs and make everything nice and tight with some lower body weights! Work your way into the freeweights over time. I wouldn't be in that section if I didn't have my fiancé to go with me. I still have a long way to go but I worked at a gym for years and had trainers awhile back that got me into good shape.
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