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Working out/Losing weight advice
Hi guys,
I'm currently rather unfit however I'm trying to sort it out (starting over the summer!). Let me break it down: I'm 22, male, about 6' and about 16 stone (so ashamed
). I think my upper body is alright but I have a big mid-section and chunky legs. I used to eat extremely unhealthy (loads of crisps, chocolate, chips etc) but I've stopped all that about a month ago. Now I eat less, and eat a lot more fruit, non-fatty things and drink more water. My diet isn't perfect however it's much improved and I'm happy with it at the moment. I've read a lot of the thread on here but none seem to address the problem I'm having. I've starting going to the local gym 3 times a week, but this is where my problem begins....
I don't know what I'm doing!
There is no structure to what I'm doing, so obviously I think it could be much improved. There isn't too much equipment at this gym; basic cardio stuff (rower, bikes, treadmill, stepper, skier type thing (don't know the proper name)), basic machines (don't know many of the names!) and a limited amount of free weights (a bar, some small weights and a chair thing), there's also a tall thing where you can put the bar at the top or the bottom and do different things like bicep curls or pulldowns (some my knowledge is so poor
).
At the moment I do most of the machine (about 6 or 7 'weights' exercises, 3 x 10) and 25 minutes cardio (usually 10 mins on something then 15 mns on something else) but from what I've been reading on the threads here I don't think this is very good. I'm a little apprehensive about free weights as this gym is usually quite empty and I wouldn't know what to do if I was alone and got into problems with something. Also, there isn't much free weights equipment at this place and I won't have access to anything better until I go back to uni.
So basically I'm looking for any advice as to what I should be doing. I want to lose fat and gain muscle and hopefully (in a long time) end up looking like Rafa Nadal
. I found this link on a thread http://www.sportsinjurybulletin.com/archive/core-stability-exercises.htm would this sort of exercise be any good for me at this stage? Also, is there anything good I could buy to use at home? What about those Electronic muscle stimulators, are they are good?
I know there area lot of these threads around, but any advice is much appreciated, thanks for reading.
I'm currently rather unfit however I'm trying to sort it out (starting over the summer!). Let me break it down: I'm 22, male, about 6' and about 16 stone (so ashamed
). I think my upper body is alright but I have a big mid-section and chunky legs. I used to eat extremely unhealthy (loads of crisps, chocolate, chips etc) but I've stopped all that about a month ago. Now I eat less, and eat a lot more fruit, non-fatty things and drink more water. My diet isn't perfect however it's much improved and I'm happy with it at the moment. I've read a lot of the thread on here but none seem to address the problem I'm having. I've starting going to the local gym 3 times a week, but this is where my problem begins....I don't know what I'm doing!
There is no structure to what I'm doing, so obviously I think it could be much improved. There isn't too much equipment at this gym; basic cardio stuff (rower, bikes, treadmill, stepper, skier type thing (don't know the proper name)), basic machines (don't know many of the names!) and a limited amount of free weights (a bar, some small weights and a chair thing), there's also a tall thing where you can put the bar at the top or the bottom and do different things like bicep curls or pulldowns (some my knowledge is so poor ).At the moment I do most of the machine (about 6 or 7 'weights' exercises, 3 x 10) and 25 minutes cardio (usually 10 mins on something then 15 mns on something else) but from what I've been reading on the threads here I don't think this is very good. I'm a little apprehensive about free weights as this gym is usually quite empty and I wouldn't know what to do if I was alone and got into problems with something. Also, there isn't much free weights equipment at this place and I won't have access to anything better until I go back to uni.
So basically I'm looking for any advice as to what I should be doing. I want to lose fat and gain muscle and hopefully (in a long time) end up looking like Rafa Nadal
. I found this link on a thread http://www.sportsinjurybulletin.com/archive/core-stability-exercises.htm would this sort of exercise be any good for me at this stage? Also, is there anything good I could buy to use at home? What about those Electronic muscle stimulators, are they are good?I know there area lot of these threads around, but any advice is much appreciated, thanks for reading.
Scroll to see replies
Oh, and I'm not the guy who just posted thinking he's bi for Rafa!
Dont have more than 20 grams of fat per day. Have about 1200-1500 calories a day. Go gym for 1.5 hours everyday for a month at least. Thats what i did and lost 3 stones over about 3 months 
Don't listen to the above advice; it's total crap. Firstly, you need around 2500 calories a day at your weight. If you have too little (eg, 1350 calories/day), you're metabolism will lower, and you're body will go into starvation mode, ie, you won't burn any fat as your body saves it.
Secondly, going to the gym everyday is crazy. You're body will burn out. Go to the gym for weights every second day, and cardio (running?) every other day, ie, alternate between cardio and weights.
Secondly, going to the gym everyday is crazy. You're body will burn out. Go to the gym for weights every second day, and cardio (running?) every other day, ie, alternate between cardio and weights.
Don't bother with the electrical muscle stimulation things, they're just for people that don't have the willpower or the desire to work, they don't work, don't waste your money on them.
At the moment I'd just say keep going with the cardio, get yourself a bit fitter and lose some weight before hitting the weights seriously, just get yourself used to exercise before pushing yourself too hard.
At the moment I'd just say keep going with the cardio, get yourself a bit fitter and lose some weight before hitting the weights seriously, just get yourself used to exercise before pushing yourself too hard.
Whats wrong with going to the gym everyday ? Somedays i do a lot of cardios and light weights and some other days i do weights and a bit of cardios. Keeps me in shape
Anonymous
Dont have more than 20 grams of fat per day. Have about 1200-1500 calories a day. Go gym for 1.5 hours everyday for a month at least. Thats what i did and lost 3 stones over about 3 months
possibly the worst advice i've seen, ever.
squirly
Shouldn't you be doing some kind of cardio exercise every day though? I'm sure I've read that your body is designed to exercise daily rather than a few times a week 
Nope, unless you're a highly trained athlete, chances are you'll burn out.
By doing weight training and cardio on alternate days, you are exercising daily. Also, weight training is arguably more effective than cardio at getting in better shape.
I read that the best time to lose weight is early in the morning, so doing most exercise in the morning should help to lose more weight. unless i'm wrong
squirly
Shouldn't you be doing some kind of cardio exercise every day though? I'm sure I've read that your body is designed to exercise daily rather than a few times a week
It would depend on how intense it is I suppose. Definitely not going like mad on treadmill, going for a long hard run or similar every day. You would do your body more damage than good. If you are talking about jogging, walking, possibly a leisurely swim or something along that lines then that would be fine every day. You should exercise every day, but more in terms of just being mobile every day and not sitting watching TV for a whole day.
scottnoplot
I read that the best time to lose weight is early in the morning, so doing most exercise in the morning should help to lose more weight. unless i'm wrong
If you exercise before food you will burn fat, if you exercise after food you will take the energy from the food that you have eaten. Neither is better than the other.
Edit: When I think about it the best time would be when you have most energy as you will get the most out of your workout. For the average person that time is around 11am (although that obviously would change depending on your lifestyle). And the above I was presuming that the poster meant before breakfast by morning.
aced
Nope, unless you're a highly trained athlete, chances are you'll burn out.
By doing weight training and cardio on alternate days, you are exercising daily. Also, weight training is arguable more effective than cardio at getting in better shape.
By doing weight training and cardio on alternate days, you are exercising daily. Also, weight training is arguable more effective than cardio at getting in better shape.
What weight training should I be doing if I'm female and don't want to be muscular?
Personally I disagree with the theory of exercising early in the morning. In a nutshell, that works because the body doesn't have all its minerals, etc, so it burns calories quicker. This is not healthy. You're always better off doing cardio later on when you are (a) Not tired and stiff, and (b) fully nourished.
HIIT is far more beneficial; google it if you don't know what I'm talking about.
HIIT is far more beneficial; google it if you don't know what I'm talking about.
Nessyfencer
It would depend on how intense it is I suppose. Definitely not going like mad on treadmill, going for a long hard run or similar every day. You would do your body more damage than good. If you are talking about jogging, walking, possibly a leisurely swim or something along that lines then that would be fine every day. You should exercise every day, but more in terms of just being mobile every day and not sitting watching TV for a whole day.
I find that if I don't make it routine and go every day then I just lose motivation and don't end up going. I'm trying to do about an hour of cardio work a day in the gym cos I need to sort my exercise out, I've been slacking a lot over exam period.
How many sessions a week would be ideal to get as much done as possible but still give my body time to rest?
(sorry to the OP for half hijacking the thread
)squirly
What weight training should I be doing if I'm female and don't want to be muscular?
You don't have enough testosterone to get very muscular, don't worry about gettin huge and scary, it's not going to happen unless you hit the 'roids.
Just get someone to show you how to do the basic compound exercises, squat, bench press, military press etc.
squirly
I find that if I don't make it routine and go every day then I just lose motivation and don't end up going. I'm trying to do about an hour of cardio work a day in the gym cos I need to sort my exercise out, I've been slacking a lot over exam period.
How many sessions a week would be ideal to get as much done as possible but still give my body time to rest?
(sorry to the OP for half hijacking the thread)
How many sessions a week would be ideal to get as much done as possible but still give my body time to rest?
(sorry to the OP for half hijacking the thread
)My coach told me 3 to 4 times per week when I asked the same question.
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- weight loss
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- fast weight loss
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