Gym....first time

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polsmiff

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Hi Guys, first post.....Have just joined a gym for first time and I need advice on what kinda workout to be doing to maximise weight loss.
The gym has the following equipment
running machine
elliptical trainer
rowing machine
2 types of bike machines
chest press
lat pull down
seated leg press machine
leg lift machine
weights

any advice on a routine i could do to maximise my weight loss would be a huge help
cheers
 
I'd stay away from running (depending on how much you weigh), b/c it puts a lot of stress on your joints with the constant pounding of your feet. You're better doing exercises like the elliptical and rowing machine for cardio. You should also do weights though. Try and split up your days and work maybe your chest and arms on mon and thurs and your legs and back on like tues and friday. And maybe do your 30 mins of cardio at the beginning or end of each day. It's still crucial though that you CHANGE YOUR DIET. Eating healthy is most of the battle. If you consumer fewer calories than you burn you will lose weight. Every 3,500 differential is a pound lost. So if you can burn about 2500 calories per day (this includes calories burned when youre just casually walking or even sleeping) and consume about 1500 per day, you could potentially lose a pound every 3 days.

Also, can I ask why this is your first time joining a gym? Were you uncomfortable going before?

Hope this helps.
 
Hi M8, thanks for the reply. Yeah I always shied off from the gym because I was uncomfortable with the whole gym environment but went because my m8 asked me to tag along with him. Glad I did cos it aint as bad as I thought. I asked this question because I obviously want to lose weight and tone up but didnt just want to go on the machines willy nilly...I want to make the most of my time there. I do an hour 4 times a week doing both cardio and strength and diet wise am consuming around 1200 a day...bit more at weekends tho. Is there anything different I should be doing
cheers buddy
 
polsmiff said:
Hi M8, thanks for the reply. Yeah I always shied off from the gym because I was uncomfortable with the whole gym environment but went because my m8 asked me to tag along with him. Glad I did cos it aint as bad as I thought. I asked this question because I obviously want to lose weight and tone up but didnt just want to go on the machines willy nilly...I want to make the most of my time there. I do an hour 4 times a week doing both cardio and strength and diet wise am consuming around 1200 a day...bit more at weekends tho. Is there anything different I should be doing
cheers buddy
Click to expand...

If you're consuming 1200 calories a day and going to the gym 4 times a week you should be losing weight. However, if you really want to be serious about it I'd at least do some type of cardio on the days you don't go, even if it's only 20 minutes.

I'd defintiely recommend learning how to bench press, squat, dead lift even, but only if you can be sure that your form is right. Form is the most important thing. I see people squat everyday and about 95% don't have the right form.

Also learn how to use the free weights (dumbells) if your gym has them.

I'm curious though, if you're spending an hour in the gym how much time is devoted to cardio and how much to strenth training? And is it an hour of working out or an hour from the time you get there?
 
...if you're consuming 1200 calories a day, you're eating less than a comatose patient get's in their IV.

The reason you ain't losing is because you're starving. When you're starvign, the body stores fat, and burns muscle tissue.

I'm not particularly fond of the advice mr. Jewfro is trying to dish out to you either.
 
look up a harris-benedict BMR calculator. use one that has an 'activity modifier' in it, as BMR is your 'resting metabolic rate' and won't include stuff like daily activities, your job, etc.
 
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