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Gym Workouts/Weight Loss
I'm currently on a 'get fit, lose weight' thing. I had a riding accident and couldn't do any exercise for 7 months and went up to 10.2 from 9.3 and I'm 5'6.
Sounds quite heavy etc, I'm not obese, but obviously putting on nearly a stone is a lot of weight and it makes me incredibly self concious and I'd like to be back to 9 stone by the summer and 8/10 rather than 10/12.
Anyway for the last two weeks I've completely cut down on my food, I haven't cut anything out completely - working on the theory of eat less, move more. I have a v small amount of chocolate every few days etc, eat small amounts of bread every few days etc. Generally cut down on everything, as I'm from the thought school of if you start cutting things out you'll just put it all back on. Someone on here recommended Green Tea, which I've been drinking twice a day and having sultana bran for breakfast (never usually had breakfast)
I was given the AOK by my physio to start exercising rigourously again and started going to the gym 3 times a week, last week that was upped to 5 times a week and I am now back under 10 stone, around 9.10, now.
Main thing, is what I'm doing at the gym the correct 'things' to be doing? Some of you seem v knowledgable on the subject!
10 mins jog warmup on 7.3
20 mins of weights (hip abductors, arms, leg presses) just to 'tone' up, rather than create muscle. I do sets of 20-30.
10 mins rowing machine on 8
10 mins cycling machine/10 mins running machine on 2.5 incline and 10.5 speed
100 sit ups
(then sometimes 50 on the ab cruncher!)
Twice/three times a week swimming, 20-30 lengths straight after the gym.
Are they the 'right' sorts of things to be doing? Is there anything else I can do? When I go back to school next week I'll probably do a 20 minute run around the grounds a few times a week, too and also start playing tennis if I can be bothered with the squad, although I don't think I will!
Any advice appreciated
Sounds quite heavy etc, I'm not obese, but obviously putting on nearly a stone is a lot of weight and it makes me incredibly self concious and I'd like to be back to 9 stone by the summer and 8/10 rather than 10/12.
Anyway for the last two weeks I've completely cut down on my food, I haven't cut anything out completely - working on the theory of eat less, move more. I have a v small amount of chocolate every few days etc, eat small amounts of bread every few days etc. Generally cut down on everything, as I'm from the thought school of if you start cutting things out you'll just put it all back on. Someone on here recommended Green Tea, which I've been drinking twice a day and having sultana bran for breakfast (never usually had breakfast)
I was given the AOK by my physio to start exercising rigourously again and started going to the gym 3 times a week, last week that was upped to 5 times a week and I am now back under 10 stone, around 9.10, now.
Main thing, is what I'm doing at the gym the correct 'things' to be doing? Some of you seem v knowledgable on the subject!
10 mins jog warmup on 7.3
20 mins of weights (hip abductors, arms, leg presses) just to 'tone' up, rather than create muscle. I do sets of 20-30.
10 mins rowing machine on 8
10 mins cycling machine/10 mins running machine on 2.5 incline and 10.5 speed
100 sit ups
(then sometimes 50 on the ab cruncher!)
Twice/three times a week swimming, 20-30 lengths straight after the gym.
Are they the 'right' sorts of things to be doing? Is there anything else I can do? When I go back to school next week I'll probably do a 20 minute run around the grounds a few times a week, too and also start playing tennis if I can be bothered with the squad, although I don't think I will!
Any advice appreciated
sounds like a good workout, one thing i would say seems like you're trying to work your whole body every single workout and if you're going 5 times a week you might want to concentrate specific body areas on different days in order to rest them on other days.
in order to tone make sure you maximise reps with lighter weight (so u dont end up bulking lol)
in order to tone make sure you maximise reps with lighter weight (so u dont end up bulking lol)
I would advise gradually increasing the weight of the weights you are using and doing less reps. 20-30 is a bit much and you'd be better off doing 8-12 well performed reps where you're struggling to do the last 1 (so you can't do any more) to exert your muscles. You're not going to get massive and beefy, but it will help you see toning results much quicker! You don't have enough testosterone to get massively muscley like the blokes and most muscley women you see are doing hardcore training and diets and taking all kinds of supplements to get that way. Check out Stumptuous.com for really good and well written information on weights for ladies. It's what convinced me!
.x.g.x.
skipping is good for burning fat.
Ooo, i have a skipping rope somewhere, will have to try it
Ok, being a rower, just a bit of advise regarding the rowing machine (ergo), 8 is too high for a female. put it down to 3 or 4, 5 tops. if not u will pull a dodgy stroke and reck your back. Putting it at a lower resistance allows you to work more aerobically. Make sure you are taking long strokes to maximise using every bone in your body. Also look at the example man on the concept2 site to improve technique and avoid injury 
RAK
Ok, being a rower, just a bit of advise regarding the rowing machine (ergo), 8 is too high for a female. put it down to 3 or 4, 5 tops. if not u will pull a dodgy stroke and reck your back. Putting it at a lower resistance allows you to work more aerobically. Make sure you are taking long strokes to maximise using every bone in your body. Also look at the example man on the concept2 site to improve technique and avoid injury
ah...i thought that rowing at 10 on the machine was the best thing to do...
i take it it isnt if cardio and fat burning is what you are after?
is that right?. should i be on 7 or 8?/ i am fairly fit
RAK
Ok, being a rower, just a bit of advise regarding the rowing machine (ergo), 8 is too high for a female. put it down to 3 or 4, 5 tops. if not u will pull a dodgy stroke and reck your back. Putting it at a lower resistance allows you to work more aerobically. Make sure you are taking long strokes to maximise using every bone in your body. Also look at the example man on the concept2 site to improve technique and avoid injury
I have it on 8 because if I have anything less I can't really feel it doing anything, just seems like I'm rowing with thin air!!
And also there is nooooo way I could do 30 minutes solid running on a machine, I get totally whacked, 20 minutes is my total maximum! Maybe if I did 3 lots of 10 minutes on the running machine? Would that be better?
my old PT would call you a 10/10/10 girl...you do 10 mins on each machine and never actually get good at anything, or any fitter. i used to do pretty much the exact same work out as you and i could never seem to get any fitter or increase my cardio time at all- i was exhausted after 10 mins on each machine- i couldn't even run more than 2km without wanting to die on the floor! and i hated cardio i used to dread it!
so you know that if you wanna lose weight you need to increase your cardio time and intensity...i would suggest sticking to one machine per day....last year i started doing this, and before i knew it i was cross-training for an hour!! it's a state of mind- i mean if you can cycle, run and row for a total of half an hour, it won't be that much of a step up to run for half an hour- try it on a low speed at first and build it up....i think 10.5 is quite fast to be honest...i usually run on 9 (but i have v short legs!). i find i burn way more calories off this way and am now actually quite good at runnning- i can run a 10km on the treadmill without too much difficulty now! and i actually enjoy cardio these days as it's a real sense of achievement to know you've just run quite a distance! i'm far fitter than i was when i was a "10/10/10 girl" and i'm definitely able to lose weight faster.
i would urge to to break out of this cycle and go for it with running...you might surprise yourself! also i find it helps to think of it in distance rather than time or calories...why not try running 3km today on speed 9? it will take you just over 20 mins- i bet you could easily do that!! then next week step it up to 4km? just wack some cheese on your i-pod and you will be fine.
also i now find it a total waste of time to do weights other than my abs...i mean i dont want to bulk up, it's boring and i'd rather spend the time sweating on the treadmill- as that's what gonna make me lose more weight.
so you know that if you wanna lose weight you need to increase your cardio time and intensity...i would suggest sticking to one machine per day....last year i started doing this, and before i knew it i was cross-training for an hour!! it's a state of mind- i mean if you can cycle, run and row for a total of half an hour, it won't be that much of a step up to run for half an hour- try it on a low speed at first and build it up....i think 10.5 is quite fast to be honest...i usually run on 9 (but i have v short legs!). i find i burn way more calories off this way and am now actually quite good at runnning- i can run a 10km on the treadmill without too much difficulty now! and i actually enjoy cardio these days as it's a real sense of achievement to know you've just run quite a distance! i'm far fitter than i was when i was a "10/10/10 girl" and i'm definitely able to lose weight faster.
i would urge to to break out of this cycle and go for it with running...you might surprise yourself! also i find it helps to think of it in distance rather than time or calories...why not try running 3km today on speed 9? it will take you just over 20 mins- i bet you could easily do that!! then next week step it up to 4km? just wack some cheese on your i-pod and you will be fine.
also i now find it a total waste of time to do weights other than my abs...i mean i dont want to bulk up, it's boring and i'd rather spend the time sweating on the treadmill- as that's what gonna make me lose more weight.
That was really helpful, thankyou!
I've already been (and done my 10/10/10 lol!!) today, so will start doing that from tomorrow. Is it better as you say if I were to do longer on each machine - so if I were to do 20 minutes~3km on the treadmill, then 20 minutes ~3km on the rowing machine and then do yada yada weights etc.
Although I think I might just treat myself to 3/4 sessions with a personal trainer, see what he can do!
I've already been (and done my 10/10/10 lol!!) today, so will start doing that from tomorrow. Is it better as you say if I were to do longer on each machine - so if I were to do 20 minutes~3km on the treadmill, then 20 minutes ~3km on the rowing machine and then do yada yada weights etc.
Although I think I might just treat myself to 3/4 sessions with a personal trainer, see what he can do!
I just realised I'm a 10/10/10 girl! I will be taking your advice and, much as I'm dreading it, will be on that treadmill for a decent amount of time tomorrow. Thinking about it I'm more of a 15/15/15 girl... but that doesn't really seem good enough. Determined to get fitter and into shape.
i would only bother spening money on a personal trainer if you are totally clueless...which you clearly aren't!! your goal is weight loss (as is mine) so what's a PT gonna do- watch you run on a treadmill for 45 minutes?!
i am also of the belief that whatever works for you is the best thing to do...i like to concentrate on one machine per day (treadmill, crosstrainer or bike)...and i never do a long run on two consecutive days as i don't want to hurt myself.
another thing i wanna say is it really is a question of MIND OVER MATTER!! if you tell yourself you can run for half an hour on the treadmill i swear you can do it!!... i truly think running is the key to fast weigh loss, i can almost feel the fat melting away once i've been going for a few miles!!
i am also of the belief that whatever works for you is the best thing to do...i like to concentrate on one machine per day (treadmill, crosstrainer or bike)...and i never do a long run on two consecutive days as i don't want to hurt myself.
another thing i wanna say is it really is a question of MIND OVER MATTER!! if you tell yourself you can run for half an hour on the treadmill i swear you can do it!!... i truly think running is the key to fast weigh loss, i can almost feel the fat melting away once i've been going for a few miles!!
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